Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Serving meals high in protein is a smart way to help your family get enough of this critical body-building and tissue-repairing macronutrient.

To that end, we compiled delicious, easy-to-make, high protein recipe ideas to keep you and your family on the right nutritional track. We promise our lineup isn't all red meat and beans, either. We selected flavorful dishes that range from seafood to lamb and even meat-free options.

We're sure you'll find several to add to your monthly or weekly menu rotation. Shrimp and andouille sausage co-star in this spicy soup, a twist on a typical New Orleans-style gumbo. In this high protein recipe, gochujang Korean chili bean paste and red Fresno chiles add a big flavor, while celery, bell pepper, and okra up this gumbo's heartiness.

For proof that cozy meals can also be loaded with protein, we present this one pot dish as evidence. In this recipe, pork chops are seared to golden perfection and nestled in aromatic cannellini beans. For a crunchy finish, the whole thing is topped with crushed, seasoned croutons.

Shrimp and white beans combine with garlic, crushed red pepper flakes, butter, and white wine to create a sophisticated dinner that comes together in just 25 minutes. Balance your meal by serving this with a healthy grain or a salad of leafy greens.

Chickpeas make up the protein-packed base of this salad, and a rich tahini dressing with Parmesan, garlic, and Dijon ties everything together. This chili tastes like fall in a bowl, but since it calls for canned pumpkin purée, you can make it in any season. In this comforting dish, pumpkin is joined by lean ground turkey, two cans of cannellini beans, and plenty of herbs and spices.

If you want a fresh herb to sprinkle on top, try cilantro. This hearty soup packs lean turkey sausage and potato gnocchi into every bite.

Lamb is a great, often underutilized, source of protein. In this high protein recipe, quick-cooking lamb chops are joined by a briny, bright, herby olive relish and roasted carrots.

To add more protein to this meal, serve it with quinoa, wild rice, or couscous. This one skillet meal is a great option when you have company, but it is easy enough for any night of the week.

The chicken is flavored with butter spiked with fresh cilantro, ginger, lemon zest, and ground coriander. The bird rests on a bed of protein-rich acorn squash and leeks, all roasting in the same pan. Quinoa stars as the plant-based complete protein in these grain bowls, and it's paired with squash, parsnips, red onions, and Brussels sprouts that add color and fiber.

The vegetables roast with a little olive oil and salt and then are joined by spinach and a dollop of hummus. The whole thing comes together with a punchy mustard vinaigrette.

In this chunky soup, creamy red lentils, fire-roasted tomatoes, and carrots are flavored with citrusy notes of lemon and sumac a Middle Eastern spice made from ground dried berries. Chicken sausage and beans—two excellent protein sources—layer on the flavor in this simple one pot recipe inspired by the classic French cassoulet.

Rounding out the recipe are sautéed onions, juicy tomatoes, and a crunchy breadcrumb topping. This hearty, flavorful soup is packed with protein thanks to skinless, boneless chicken thighs and a can of chickpeas.

Satisfying and flavorful, this hearty stew is packed with smoky sausage, green lentils, and veggies celery, carrots, and onions. The lentils provide this meal-in-a-bowl an extra shot of protein, folate, iron, and potassium—while keeping the recipe's calories low.

Salmon provides a nice break from chicken and shrimp when you're after lean protein. This one i seasoned with a compound butter made with turmeric and cumin, and it's served alongside lemony spinach and rice pilaf with juicy pops of golden raisins.

Get a double dose of protein from this pasta dish packed with sautéed shrimp and spicy chorizo. The linguine gets a burst of freshness from lemon zest and a little crunch courtesy of panko breadcrumbs. It may seem complicated, but we promise it takes just 20 minutes. Traditionally, enchiladas are a lot of work, but this easy recipe creates protein-rich, inexpensive, black bean-and-spinach enchiladas in the slow cooker almost effortlessly.

After 3½ hours, you have delightfully satisfying vegetarian enchiladas to serve with a refreshing leafy salad. This recipe is about to be your go-to easy vegetarian main dish.

It comes together in just 35 minutes and is packed with heart-healthy ingredients like cabbage, black beans, sweet potatoes, peppers, and fresh herbs. Crema ties it all together, but for even more richness, finish with a crumble of cotija cheese. The best slow cooker recipes let you throw the ingredients together with little or no prep and return after work to a great-smelling house and a warm meal.

This take on corned beef and cabbage delivers all that. Thyme and caraway seeds added to the cooking liquid amp up this classic dish's intense flavor.

If you're looking for an easy, balanced meal to make after a busy workday, this minute dish is it. Start by cooking the protein-packed cheesy spinach quinoa, which boasts fresh greens and shredded Gruyère. Next, cook the salt-and-pepper-seasoned chicken breasts in a large skillet, serve the quinoa alongside, and you're good to go!

Meatballs: One could argue there are few protein bites that are more appealing than piping-hot balls of ground meat. Case in point: these lamb meatballs are better. They are spiced with garlic, paprika, and cumin and served in a chicken broth with Swiss chard and orzo.

A dollop of yogurt completes this Middle Eastern-inspired meal in a bowl. You've seen plenty of sheet pan dinner recipes , and this curry salmon supper works the same way.

Think of it as a curried Caprese salad with salmon instead of mozzarella. Serve the fillets over rice and top each plate with blistered grape tomatoes and fresh basil.

Whether you're cutting back on carbs , trimming your grocery bill, or looking to get dinner on the table in less than 30 minutes, this high protein meal fits the bill.

It pairs perfectly seared pork chops with a peppery arugula and stone fruit salad. Don't have peaches? Use plums or nectarines.

Yes, mole often takes a whole day to prepare, but it takes only seconds to pull a jar of it off your grocer's shelf. This recipe transforms that store-bought mole sauce into a delicious dressing for protein-packed quinoa, black beans, and pumpkin seeds.

This recipe coats protein-rich salmon fillets with a glaze of chili sauce, soy sauce, and rice vinegar.

After a quick sear, serve atop fluffy brioche burger buns with a crisp watercress salad. In just 25 minutes, you have a delicious, healthy meal for four. Ribollita pronounced ree-bohl-LEE-tah is Italian comfort food at its finest. This Tuscan-style soup is packed with good-for-you vegetables collard greens, black-eyed peas, and tomatoes plus plenty of Parmigiano-Reggiano, a surprisingly good source of protein too.

While turkey burgers aren't always the most flavorful option, these burgers are anything but bland thanks to chili powder and black pepper. A homemade lime mayo, ripe avocado slices, and chopped onion add even more flavor to the burgers, while crispy oven fries complete the meal.

This showstopper of a steak dinner can be cooked entirely on the stovetop. If you prefer the grill, cook the beef outdoors while you follow the procedure for the rest of the meal that's ready in just 30 minutes. Sure, you could wake up to this frittata-like dish for breakfast—or turn to it as a high protein dinner served warm or at room temperature.

Looking for a vegetarian option? Omit the chorizo and substitute another vegetable like diced green and red bell peppers or sliced zucchini. Happy cooking. Hearty and flavorful harvest bowls with roasted vegetables, quinoa, and a creamy, 3-ingredient tahini dressing!

A healthy, plant-based, gluten-free meal! Hearty, flavorful, minute Asian-inspired bowl with crispy almond butter tofu and sesame stir-fried eggplant! Easy, minute vegan breakfast burrito with scrambled tofu, roasted vegetables, avocado, kale, and salsa!

Flavorful, healthy, satisfying. Easy, 9-ingredient tofu stir-fry with baked tofu marinated in an almond-tamari sauce. Serve with veggies and rice for a flavorful, plant-based meal!

A fudgy, perfectly sweet, protein-packed snack or dessert! An incredibly satisfying, healthy, nutrient-rich Buddha bowl with steamed kale, from-scratch chickpeas, quinoa, and 3-ingredient tahini sauce! Just 7 ingredients required for this delicious plant-based meal. Delicious vegan soup inspired by romesco sauce with red peppers, tomatoes, vegetable broth, and almonds.

A ingredient plant-based side or entrée! Dress with peanut sauce for a flavorful, nourishing, plant-based meal! Insanely delicious No Bake Vegan Protein Bars with 10 g protein!

Naturally sweetened, 4 ingredients, so simple to make! Protein-packed tempeh in a smoky red chipotle sauce over brown rice, black beans, and veggies!

Try this Asian-inspired salmon supper with a nutty sesame dressing, crisp veg and comforting sweet potato mash. It's healthy, low-calorie and rich in omega Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club.

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Showing items 1 to 24 of Teriyaki tofu. Veggie protein chilli. Crispy shredded chicken. Vegetarian carbonara. Slow cooker meatballs. Salmon risotto. Healthy Turkish meatloaf. A pro tip for figuring out exactly how much protein you should eat at each meal: Multiply your weight in pounds by 0.

If you don't feel like doing the math, packing anywhere between 15 and 35 grams of protein per meal is ideal, according to Ehsani. Other great sources of protein include meat, seafood, eggs, Greek yogurt, beans, lentils, and nuts and seeds.

There are so many options out there. Get started with one of these 30 high-protein meals. Farro and lentils make this bowl oh-so filling. Double up on the pesto and use the leftovers all week long. GET THE RECIPE.

Per serving: calories, 19 g fat 3 g saturated , mg sodium, 62 g carbs, 16 g fiber, 5 g sugar, 20 g protein. This spicy, protein-packed dish packs major flavor for little clean-up. Per serving: calories, 14 g fat 2 g saturated , mg sodium, 54 g carbs, 17 g fiber, 15 g sugar, 28 g protein.

Per serving: calories, 42 g fat 9g saturated , mg sodium, 8 g carbs, 4 g fiber, 2 g sugar, 27 g protein. Per serving: calories, 25 g fat 3 g saturated , mg sodium, 19 g carbs, 1 g fiber, 10 g sugar, 29 g protein. Per serving: calories, Just a little bit of this citrusy, sweet salmon goes a long way.

Pair it with some roasted veggies and call it a day. Per serving: calories, 54 g fat 24 g saturated , mg sodium, 27 g carbs, 1 g fiber, 24 g sugar, 43 g protein. A combo of chicken and black beans give this salad a serious protein punch. Add the mixture to a lettuce wrap or tortilla for a more travel-friendly meal.

Per serving: calories, 27 g fat 5 g saturated , mg sodium, 55 g carbs, 17 g fiber, 18 g sugar, 56 g protein. Per serving: calories, 28 g fat 7 g saturated , mg sodium, 34 g carbs, 8 g fiber, 4 g sugar, 30 g protein.

This fun spin on traditional chili is the perfect way to use up leftover shredded or rotisserie chicken. Per serving: calories, 14 g fat 6 g saturated , mg sodium, 35 g carbs, 8 g fiber, 5 g sugar, 33 g protein. This Korean beef is the perfect balance of sweet and spice.

Per serving: calories, 14 g fat 5 g saturated , mg sodium, 35 g carbs, 11 g sugar, 29 g protein. These protein pancakes are just as good for dinner as they are for breakfast. Per serving: calories, 20 g fat 8 g saturated , mg sodium, 61 g carbs, 4 g fiber, 43 g sugar, 23 g protein.

Veggies, herbs, and protein add-ins like feta cheese and chicken make this colorful frittata satisfying at any meal. Per serving: calories, 18 g fat 9 g saturated , mg sodium, 9 g carbs, 1 g fiber, 4 g sugar, 25 g protein.

Meal prep these turkey burgers to eat with baked fries one night and chopped up in a salad or stuffed into lettuce cups the next.

Per serving: calories, 8 g fat 3 g saturated , mg sodium, 31 g carbs, 1 g fiber, 6 g sugar, 49 g protein. Per serving: calories, 4 g fat 0 g saturated , mg sodium, 30 g carbs. These tuna wraps are pretty much perfect dipped in Sriracha or coconut aminos.

Per serving: calories, 16 g fat 2 g saturated , mg sodium, 10 g carbs, 4 g fiber, 2 g sugar, 19 g protein. Creamy almond butter makes this chicken and grain bowl extra satisfying.

The whole dish is done in 30 minutes! Per serving: calories, 31 g fat 4 g saturated , mg sodium, 33 g carbs, 4 g fiber, 1 g sugar, 34 g protein. Whip up a big batch of these buff-chick egg muffins to grab throughout the week or freeze for later.

Per serving: calories, 20 g fat, mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 22 g protein. Per serving: calories, 12 g fat 2 g saturated , mg sodium, 4 g carbs, 1 g fiber, 2 g sugar, 24 g protein.

Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh.

Learn more about her on her website: isadorabaum.