High Protein Recipes

Grilled Chicken Souvlaki Wraps

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Ingredients

For the Chicken Marinade:

• 1½ lbs (700g) boneless, skinless chicken breast or thighs, cut into bite-sized cubes
• 2 tbsp extra virgin olive oil
• ¼ cup fresh lemon juice
• 3 garlic cloves, minced
• 1 tbsp dried oregano
• 1 tsp paprika
• Salt and freshly cracked black pepper, to taste

For the Tzatziki Sauce:

• 1 cup plain Greek yogurt
• ½ cucumber, grated and squeezed dry
• 1 garlic clove, minced
• 1 tbsp fresh lemon juice
• 1 tbsp fresh dill, chopped
• Salt and black pepper, to taste

For the Wraps:

• 4 large pita breads or flatbreads
• 1 cup shredded romaine lettuce
• 1 cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ cucumber, sliced
• ½ cup crumbled feta cheese (optional)

Optional Garnish:

• Fresh parsley
• Lemon wedges
• Kalamata olives

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Instructions

1. Marinate the Chicken
In a large bowl, whisk together the olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Add the chicken and toss until well coated. Cover and refrigerate for 30 minutes (or up to overnight for deeper flavor).

2. Make the Tzatziki
Combine the Greek yogurt, grated cucumber, garlic, lemon juice, dill, salt, and pepper in a bowl. Mix well and refrigerate until ready to use.

3. Grill the Chicken
Heat a grill pan or outdoor grill over medium-high heat. Cook the chicken for 4–5 minutes per side, turning occasionally, until lightly charred and the internal temperature reaches 165°F (74°C).

4. Warm the Pitas
Heat the pita breads for 1–2 minutes in a dry skillet or wrap them in foil and warm in the oven until soft and pliable.

5. Assemble the Wraps
Spread a generous layer of tzatziki over each pita. Top with grilled chicken, lettuce, tomatoes, cucumber, red onion, and feta cheese if using.

6. Wrap & Serve
Roll the pita tightly, slice each wrap in half, and serve immediately with extra tzatziki, lemon wedges, and a Greek salad or roasted potatoes on the side.

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Nutritional Information (Per Serving – Approximate)

• Calories: 465 kcal
• Protein: 39 g
• Carbohydrates: 29 g
• Fat: 22 g
• Fiber: 3 g
• Sugar: 5 g

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Approximate Cost

• Total recipe: $14–18 USD
• Per serving (4 servings): $3.50–4.50 USD

Garlic Butter Herb Fish with Mediterranean Roasted Vegetables

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Ingredients

For the Fish:

• 2–4 white fish fillets (tilapia, cod, sea bass, or halibut)
• 3 tbsp unsalted butter, melted
• 2 tbsp extra virgin olive oil
• 3 garlic cloves, minced
• 2 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• ½ tsp paprika
• Salt and freshly cracked black pepper, to taste
• 1 lime or lemon, sliced

For the Roasted Vegetables:

• 1 medium zucchini, sliced into rounds
• 1 large carrot, sliced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• ½ cup Kalamata olives
• 1 tbsp extra virgin olive oil
• ½ tsp dried oregano
• Salt and black pepper, to taste

Optional Garnish:

• Fresh parsley
• Lemon or lime wedges
• Crumbled feta cheese

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Instructions

1. Preheat the Oven
Preheat your oven to 400°F (200°C). Line a large baking sheet or baking dish with parchment paper.

2. Prepare the Vegetables
In a large bowl, toss the zucchini, carrots, bell peppers, and Kalamata olives with olive oil, oregano, salt, and pepper. Spread them evenly on one side of the baking sheet.

3. Season the Fish
Pat the fish fillets dry with paper towels. In a small bowl, combine the melted butter, garlic, parsley, paprika, oregano, salt, and pepper. Brush the mixture generously over both sides of the fish. Arrange the fillets beside the vegetables and top each fillet with a lime or lemon slice.

4. Bake
Bake for 15–18 minutes, or until the fish flakes easily with a fork and the vegetables are tender with lightly caramelized edges. If using thinner fillets like tilapia, begin checking for doneness after 12 minutes.

5. Finish & Garnish
Spoon any remaining garlic butter from the pan over the fish. Garnish with fresh parsley and an extra squeeze of lemon or lime juice.

6. Serve
Serve warm with the roasted Mediterranean vegetables. Pair with quinoa, brown rice, couscous, or warm crusty bread for a complete meal.

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Nutritional Information (Per Serving – Approximate)

• Calories: 345 kcal
• Protein: 34 g
• Carbohydrates: 10 g
• Fat: 19 g
• Fiber: 3 g
• Sugar: 5 g

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Approximate Cost

• Total recipe: $14–18 USD
• Per serving (4 servings): $3.50–4.50 USD

Stuffed Deep-Dish Meat Lovers Pizza

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Ingredients

For the Dough:

• 3 cups all-purpose flour
• 2¼ tsp active dry yeast (1 packet)
• 1 cup warm water
• 2 tbsp olive oil
• 1 tsp sugar
• 1 tsp salt

For the Filling:

• 1 lb ground Italian sausage or lean ground beef
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• Salt and freshly cracked black pepper, to taste

Cheese & Sauce:

• 3 cups shredded mozzarella cheese
• ½ cup grated Parmesan cheese
• 1 cup pizza sauce or marinara sauce

Optional Toppings:

• Pepperoni slices
• Sliced black olives
• Fresh basil or parsley
• Crushed red pepper flakes

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Instructions

1. Prepare the Dough
In a large bowl, combine the warm water, sugar, and yeast. Let it sit for 5–10 minutes until foamy. Mix in the olive oil, flour, and salt, then knead for 8–10 minutes until smooth. Cover and let the dough rise for 1 hour, or until doubled in size.

2. Cook the Filling
Heat a skillet over medium heat. Brown the sausage or ground beef, breaking it into crumbles. Add the onion, garlic, and red bell pepper, cooking for 4–5 minutes until softened. Stir in the Italian seasoning, garlic powder, salt, and pepper. Drain any excess grease.

3. Assemble the Pizza
Preheat your oven to 400°F (200°C). Grease a deep 9-inch cake pan or cast-iron skillet. Press two-thirds of the dough into the bottom and up the sides of the pan. Spread half of the mozzarella over the dough, followed by the meat mixture, pizza sauce, and the remaining mozzarella and Parmesan.

4. Seal the Pizza
Roll out the remaining dough and place it over the filling. Pinch the edges together to seal completely. Cut a few small slits in the top to allow steam to escape.

5. Bake
Bake for 30–35 minutes, or until the crust is deep golden brown and the cheese is hot and bubbly. If desired, broil for the final 2 minutes for an extra golden top.

6. Rest & Serve
Allow the pizza to rest for 10 minutes before slicing. Garnish with fresh basil or parsley and serve with extra pizza sauce on the side.

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Nutritional Information (Per Serving – Approximate)

• Calories: 620 kcal
• Protein: 32 g
• Carbohydrates: 38 g
• Fat: 37 g
• Fiber: 2 g
• Sugar: 4 g

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Approximate Cost

• Total recipe: $16–20 USD
• Per serving (8 servings): $2.00–2.50 USD

Mediterranean Stuffed Sweet Potatoes

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Ingredients

For the Sweet Potatoes:

• 4 medium sweet potatoes
• 1 tbsp extra virgin olive oil
• Salt and freshly cracked black pepper, to taste

For the Mediterranean Filling:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ small red onion, finely diced
• ¾ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• 1 tsp smoked paprika
• ½ tsp ground cumin

For the Lemon Dressing:

• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and freshly cracked black pepper, to taste

Optional Toppings:

• Kalamata olives, sliced
• Avocado, diced
• Toasted pine nuts or pumpkin seeds
• Fresh mint leaves
• Lemon wedges

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Instructions

1. Roast the Sweet Potatoes
Preheat your oven to 400°F (200°C). Pierce the sweet potatoes several times with a fork, rub them with olive oil, and season lightly with salt and pepper. Bake for 45–50 minutes, or until fork-tender.

2. Prepare the Filling
In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, parsley, smoked paprika, cumin, and feta cheese.

3. Make the Lemon Dressing
Whisk together the olive oil, lemon juice, garlic, oregano, salt, and black pepper until well combined.

4. Toss the Filling
Pour the dressing over the chickpea mixture and toss gently until everything is evenly coated.

5. Stuff the Sweet Potatoes
Slice each roasted sweet potato lengthwise and gently fluff the inside with a fork. Spoon the Mediterranean filling generously into each potato.

6. Garnish & Serve
Top with sliced Kalamata olives, avocado, toasted pine nuts or pumpkin seeds, fresh mint, and an extra squeeze of lemon juice if desired. Serve warm.

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Nutritional Information (Per Serving – Approximate)

• Calories: 395 kcal
• Protein: 13 g
• Carbohydrates: 50 g
• Fat: 17 g
• Fiber: 11 g
• Sugar: 11 g

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Approximate Cost

• Total recipe: $10–13 USD
• Per serving (4 servings): $2.50–3.25 USD

Mediterranean Chickpea & Quinoa Power Bowl

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Ingredients

For the Power Bowl:

• 1 cup uncooked quinoa (about 3 cups cooked)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 English cucumber, diced
• 1½ cups cherry tomatoes, halved
• 1 red bell pepper, diced
• ¼ small red onion, finely diced
• ½ cup Kalamata olives, sliced
• ¾ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped

For the Lemon-Herb Dressing:

• ¼ cup extra virgin olive oil
• 3 tbsp fresh lemon juice
• 1 tsp lemon zest
• 2 garlic cloves, minced
• 1 tsp Dijon mustard
• 1 tsp dried oregano
• ½ tsp paprika
• Salt and freshly cracked black pepper, to taste

Optional Toppings:

• Sliced avocado
• Toasted pine nuts or pumpkin seeds
• Fresh mint leaves
• Lemon wedges

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Instructions

1. Cook the Quinoa
Rinse the quinoa thoroughly. Cook according to package directions, then fluff with a fork and allow it to cool slightly.

2. Prepare the Dressing
Whisk together the olive oil, lemon juice, lemon zest, garlic, Dijon mustard, oregano, paprika, salt, and pepper until well combined.

3. Assemble the Bowl
In a large bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, bell pepper, red onion, olives, and parsley.

4. Dress the Salad
Pour the lemon-herb dressing over the mixture and toss gently until everything is evenly coated.

5. Add the Feta
Fold in the crumbled feta cheese carefully to maintain its texture.

6. Garnish & Serve
Top with avocado, toasted pine nuts or pumpkin seeds, fresh mint, and an extra squeeze of lemon juice if desired. Serve immediately or chill for 20–30 minutes for even better flavor.

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Nutritional Information (Per Serving – Approximate)

• Calories: 395 kcal
• Protein: 15 g
• Carbohydrates: 37 g
• Fat: 21 g
• Fiber: 9 g
• Sugar: 5 g

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Approximate Cost

• Total recipe: $10–13 USD
• Per serving (6 servings): $1.70–2.15 USD

Creamy Baked Chicken and Asparagus Casserole
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Ingredients
For the Casserole:
• 2 large boneless, skinless chicken breasts, cooked and diced (or 3 cups shredded rotisserie chicken)
• 1 lb fresh asparagus, trimmed and cut into 2-inch pieces
• 1 small onion, diced
• 3 garlic cloves, minced
• 2 tbsp olive oil or butter
• 1 cup mushrooms, sliced (optional)
For the Creamy Sauce:
• 1 cup heavy cream (or half-and-half)
• 4 oz cream cheese, softened
• ½ cup chicken broth
• 1 tsp Dijon mustard
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• Salt and freshly cracked black pepper, to taste
Cheese Topping:
• 1½ cups shredded mozzarella cheese
• ½ cup grated Parmesan cheese
Optional Garnish:
• Fresh parsley, chopped
• Red pepper flakes
• Lemon wedges
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Instructions
1. Preheat the Oven
Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
2. Sauté the Vegetables
Heat the olive oil or butter in a large skillet over medium heat. Cook the onion for 3–4 minutes until softened. Add the garlic and mushrooms (if using) and cook for another 2–3 minutes. Stir in the asparagus and cook for 2 minutes, keeping it slightly crisp.
3. Make the Creamy Sauce
Reduce the heat to low. Stir in the cream cheese until melted, then whisk in the heavy cream, chicken broth, Dijon mustard, Italian seasoning, garlic powder, salt, and pepper. Simmer for 2–3 minutes until smooth and creamy.
4. Assemble the Casserole
Spread the cooked chicken evenly in the prepared baking dish. Top with the asparagus mixture and pour the creamy sauce over everything. Sprinkle evenly with the mozzarella and Parmesan cheese.
5. Bake
Bake uncovered for 25–30 minutes, until the cheese is melted, bubbly, and lightly golden.
6. Garnish & Serve
Let the casserole rest for 5 minutes before serving. Garnish with fresh parsley and serve with a crisp green salad, rice, or crusty bread.
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Nutritional Information (Per Serving – Approximate)
• Calories: 430 kcal
• Protein: 38 g
• Carbohydrates: 8 g
• Fat: 28 g
• Fiber: 2 g
• Sugar: 3 g
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Approximate Cost
• Total recipe: $14–17 USD
• Per serving (6 servings): $2.35–2.85 USD

Roasted Vegetable & Feta Frittata

Introduction
This Roasted Vegetable & Feta Frittata is a wholesome, Mediterranean-inspired dish packed with colorful roasted vegetables, fluffy eggs, and tangy feta cheese. It's naturally gluten-free, high in protein, and perfect for breakfast, brunch, lunch, or meal prep. Enjoy it warm or cold with a fresh green salad or toasted whole-grain bread.

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Ingredients

For the Roasted Vegetables:

• 1 medium zucchini, diced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 small red onion, diced
• 1 cup cherry tomatoes, halved
• 2 tbsp extra virgin olive oil
• 1 tsp Italian seasoning
• Salt and freshly cracked black pepper, to taste

For the Frittata:

• 8 large eggs
• ¼ cup milk or heavy cream
• ¾ cup crumbled feta cheese
• 2 tbsp grated Parmesan cheese (optional)
• 2 tbsp fresh parsley or basil, chopped
• ½ tsp garlic powder
• Salt and black pepper, to taste

Optional Garnish:

• Fresh parsley or basil
• Cherry tomatoes
• Crumbled feta
• Balsamic glaze (optional)

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Instructions

1. Roast the Vegetables
Preheat the oven to 400°F (200°C). Toss the zucchini, bell peppers, onion, and cherry tomatoes with olive oil, Italian seasoning, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, stirring halfway through, until tender and lightly caramelized.

2. Prepare the Egg Mixture
Reduce the oven temperature to 375°F (190°C). In a large bowl, whisk together the eggs, milk, garlic powder, salt, black pepper, parsley, and Parmesan (if using). Stir in half of the crumbled feta.

3. Assemble the Frittata
Lightly grease a 9-inch oven-safe skillet or baking dish. Spread the roasted vegetables evenly, then pour the egg mixture over them. Sprinkle the remaining feta on top.

4. Bake
Bake for 20–25 minutes, or until the eggs are fully set and the top is lightly golden.

5. Rest & Garnish
Allow the frittata to rest for 5 minutes before slicing. Garnish with fresh herbs, extra feta, and a drizzle of balsamic glaze if desired.

6. Serve
Serve warm or at room temperature with a simple green salad or toasted whole-grain bread.

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Nutritional Information (Per Serving – Approximate)

• Calories: 245 kcal
• Protein: 15 g
• Carbohydrates: 8 g
• Fat: 17 g
• Fiber: 2 g
• Sugar: 5 g

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Approximate Cost

• Total recipe: $9–11 USD
• Per serving (6 servings): $1.50–1.85 USD

Herbed Chicken, Rice & Broccoli

Introduction
This Herbed Chicken, Rice & Broccoli is a simple, wholesome, and protein-packed meal that's perfect for busy weeknights or meal prep. Juicy herb-seasoned chicken is served over fluffy rice with tender broccoli, creating a balanced dish that's both satisfying and nutritious.

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Ingredients

For the Chicken:

• 2 large boneless, skinless chicken breasts (or 4 chicken thighs)
• 2 tbsp extra virgin olive oil
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp Italian seasoning
• ½ tsp paprika
• Salt and freshly cracked black pepper, to taste

For the Rice:

• 1½ cups uncooked long-grain white rice
• 3 cups chicken broth (or water)
• 1 tbsp butter (optional)

For the Broccoli:

• 3 cups broccoli florets
• 1 tbsp olive oil or butter
• Salt and black pepper, to taste

Optional Garnish:

• Fresh parsley, chopped
• Lemon wedges
• Grated Parmesan cheese

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Instructions

1. Cook the Rice
Rinse the rice thoroughly. Cook it in chicken broth according to package instructions until tender and fluffy. Stir in butter if desired.

2. Season the Chicken
Pat the chicken dry. Rub with olive oil, garlic, oregano, thyme, Italian seasoning, paprika, salt, and black pepper.

3. Cook the Chicken
Heat a skillet over medium-high heat. Cook the chicken for 5–7 minutes per side, or until the internal temperature reaches 165°F (74°C). Let it rest for 5 minutes before slicing.

4. Cook the Broccoli
Steam or blanch the broccoli for 3–4 minutes until tender-crisp. Toss with olive oil or butter and season with salt and pepper.

5. Assemble the Dish
Divide the cooked rice among serving plates or meal prep containers. Top with sliced herbed chicken and broccoli.

6. Garnish & Serve
Finish with chopped parsley, a squeeze of fresh lemon juice, and Parmesan cheese if desired.

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Nutritional Information (Per Serving – Approximate)

• Calories: 465 kcal
• Protein: 39 g
• Carbohydrates: 36 g
• Fat: 17 g
• Fiber: 4 g
• Sugar: 2 g

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Approximate Cost

• Total recipe: $10–13 USD
• Per serving (4 servings): $2.50–3.25 USD

Italian Stuffed Flank Steak

Introduction
This impressive Italian Stuffed Flank Steak features tender flank steak rolled around a savory filling of spinach, cheese, garlic, and herbs, then seared and roasted until juicy and flavorful. It looks elegant but is surprisingly simple—perfect for a special dinner or elevated family meal.

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Ingredients

For the Steak:

• 1½–2 lb flank steak, butterflied or pounded evenly
• 1 tbsp olive oil
• Salt and freshly cracked black pepper

Italian Filling:

• 2 cups fresh spinach, chopped
• 1 cup shredded mozzarella cheese
• ½ cup grated Parmesan cheese
• 3 garlic cloves, minced
• ½ cup sun-dried tomatoes, chopped
• 1 tsp Italian seasoning
• 2 tbsp fresh parsley, chopped
• ½ tsp red pepper flakes (optional)

For Finishing:

• 1 tbsp olive oil
• Extra parsley for garnish
• Lemon wedges (optional)

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Instructions

1. Prepare the Steak
Lay flank steak flat between parchment or plastic wrap and pound to an even thickness (about ½ inch). Season generously with salt and pepper.

2. Make the Filling
In a bowl combine spinach, mozzarella, Parmesan, garlic, sun-dried tomatoes, Italian seasoning, parsley, and red pepper flakes.

3. Fill and Roll
Spread filling evenly across the steak, leaving a small border around the edges. Roll tightly from the long side and secure with kitchen twine at 1–2 inch intervals.

4. Sear
Heat olive oil in a large oven-safe skillet over medium-high heat. Sear the rolled steak for 2–3 minutes per side until browned.

5. Roast
Transfer to a 400°F (200°C) oven and roast for 20–25 minutes for medium (adjust to preferred doneness).

6. Rest and Slice
Allow steak to rest for 10 minutes before slicing into rounds. Garnish with parsley and serve warm.

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Nutritional Information (Per Serving – Approximate)

• Calories: 420 kcal
• Protein: 41 g
• Carbohydrates: 6 g
• Fat: 26 g
• Fiber: 1 g
• Sugar: 3 g

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Approximate Cost

• Total recipe: $16–22 USD
• Per serving (6 servings): $2.75–3.75 USD

Mediterranean-Inspired Carrot & Chickpea Salad

Introduction
This vibrant Mediterranean-Inspired Carrot & Chickpea Salad combines sweet roasted carrots, hearty chickpeas, fresh herbs, and a bright lemon dressing for a colorful, nutrient-rich dish. It’s packed with plant protein, fiber, and Mediterranean flavor—perfect as a light lunch, meal prep option, or side dish.

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Ingredients

For the Salad:

• 4 medium carrots, peeled and sliced into rounds or ribbons
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 English cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ⅓ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped (optional)

For Roasting:

• 1 tbsp extra virgin olive oil
• ½ tsp smoked paprika
• ½ tsp ground cumin
• Salt and black pepper to taste

Lemon Herb Dressing:

• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 garlic clove, minced
• 1 tsp honey
• ½ tsp dried oregano
• Salt and black pepper to taste

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Instructions

1. Roast the Carrots
Preheat oven to 400°F (200°C). Toss carrots with olive oil, paprika, cumin, salt, and pepper. Spread onto a baking tray and roast for 20–25 minutes until tender and lightly caramelized.

2. Prepare the Base
While carrots roast, rinse chickpeas and chop cucumber, tomatoes, onion, and herbs.

3. Make the Dressing
Whisk together olive oil, lemon juice, garlic, honey, oregano, salt, and pepper until emulsified.

4. Assemble the Salad
In a large bowl combine roasted carrots, chickpeas, cucumber, tomatoes, onion, parsley, and mint.

5. Dress & Finish
Drizzle with dressing and toss gently. Sprinkle feta over the top.

6. Serve
Serve warm, room temperature, or chilled.

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Nutritional Information (Per Serving – Approximate)

• Calories: 285 kcal
• Protein: 10 g
• Carbohydrates: 27 g
• Fat: 16 g
• Fiber: 9 g
• Sugar: 8 g

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Approximate Cost

• Total recipe: $7–10 USD
• Per serving (4 servings): $1.75–2.50 USD