Struggling to Hit Your Protein Goals?
You know protein is key for muscle growth, recovery, and fat loss, but cooking high-protein meals every day feels overwhelming.
The good news? You don’t need complicated recipes or fancy ingredients. Here are 5 simple, high-protein meals using chicken thighs, tuna, eggs, potatoes, and rice—foods that are affordable, easy to cook, and delicious.
1. Chicken Thighs & Roasted Sweet Potatoes
Protein: ~40g per serving
Why it works: Juicy chicken thighs deliver high-quality protein, while sweet potatoes provide slow-digesting carbs for energy.
How to make it:
• Season chicken thighs with salt, pepper, garlic, and paprika.
• Roast at 200°C (400°F) for 25-30 minutes.
• Chop sweet potatoes, toss with olive oil, and roast alongside.
Meal prep tip: Make a big batch and store it for quick meals.
2. Tuna & Rice Power Bowl
Protein: ~35g per serving
Why it works: Canned tuna is an easy, no-cook protein source, while rice fuels your training with complex carbs.
How to make it:
• Mix 1 can of tuna with lemon juice, olive oil, and a pinch of salt.
• Serve over steamed rice.
• Add chopped veggies for extra fiber.
Quick & portable: Perfect for lunch on the go.
3. Scrambled Eggs with Potatoes
Protein: ~30g per serving
Why it works: Eggs are a perfect protein source, and potatoes keep you full & energized.
How to make it:
• Dice potatoes, season, and pan-fry until crispy.
• Scramble 3-4 eggs with a dash of milk.
• Serve with a side of avocado or hot sauce.
Great for breakfast or post-workout refuel.
4. Spicy Chicken & Rice Bowl
Protein: ~45g per serving
✔ Why it works: Chicken thighs provide lasting satiety, while rice keeps your glycogen stores full.
How to make it:
• Cook chicken thighs in a pan with chili, garlic, and soy sauce.
• Serve over steamed rice.
• Add a side of steamed broccoli or spinach.
High-protein, high-energy meal for training days.
5. Tuna & Egg Salad Wrap
Protein: ~40g per serving
Why it works: The combo of tuna and eggs gives you a complete amino acid profile for muscle recovery.
How to make it:
• Mix 1 can of tuna with 2 boiled eggs, Greek yogurt, and mustard.
• Wrap in a whole wheat tortilla or serve over rice.
Fast, protein-packed meal in minutes.
