An eating clean high-protein meal plan means eating higher protein than the standard daily recommended amount and avoiding or minimizing ultra-processed options. The emphasis is on whole foods, adequate protein, fruits, vegetables, healthy fats and oils, and non-sugary drinks to https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food keep the balance. The banana adds natural sweetness and helps create a smooth, rich texture. Peanut butter brings delicious nutty flavor along with plant-based protein to keep you full longer. Ground flaxseed boosts the smoothie with fiber and omega-3s.
Freeze extras between sheets of parchment for grab-and-go breakfasts. Along with being a protein source, they’re also a great source of fiber and a plant source of omega-3 fatty acids. They have a gel-like consistency when moisture is added, which can be a fun texture for certain foods. With this diet, you’ll limit or avoid ultra-processed food options, refined carbohydrates, added sugars, unhealthy fats and oils, and excessive sodium.
Half the protein in eggs comes from the whites, but the whites contain only trace amounts of fat and less than a quarter of the calories of whole eggs. Unbreaded frozen shrimp are a convenient, low fat, high protein food. Read nutrition labels when shopping to avoid products with high sodium content. Like lean beef, lean pork is also an excellent source of several B vitamins and selenium and a good source of zinc. Department of Agriculture’s definition of “lean,” which means less than 10 g of fat and no more than 4.5 g of saturated fat per 3.5 oz (100 g) cooked serving. Whether you drink it, cook with it, or add it to cereal, low fat milk is an easy way to get protein.
Powdered peanut butter
Discover 27 easy and delicious high-protein recipes designed for a clean diet. Perfect for muscle building, weight management, and boosting energy, these nutritious meals are ideal for health-conscious individuals seeking flavorful, protein-rich dishes. From hearty casseroles to flavorful chicken recipes, this collection offers something for everyone committed to clean eating.
Tuscan Chicken Soup
These pancakes are packed with protein to keep you full and energized. Then you need to try these Raspberry Lemonade Electrolyte Popsicles. Made with fresh fruit, coconut water, and our Total Magnesium, these popsicles are a healthy frozen treat that kids and adults will love.
Paired with zucchini noodles, you get all the comfort of a hearty pasta dish with just 8g net carbs and 25g protein per serving – ideal for keto meal planning. Case in point, this Greek chicken lemon rice bowl is zesty, full of flavor, filling and straight up delicious. Rich French onion chicken bake brings together caramelized onions, melted cheese, and tender chicken in one low-carb, protein-packed dish.
Southwest Egg Muffins
However, the high amount of sodium often added to shrimp during processing may be of concern for some people. That said, some research unimeal reviews consumer reports suggests that drinking whole milk may not increase heart disease risk, as was once thought, and may even help with weight management. Note that about 94% of soybeans produced in the United States are genetically modified (GM). If you prefer to avoid GM foods, you can buy organic tofu — organic foods cannot be genetically modified. Examples of very lean white fish include cod, haddock, grouper, halibut, tilapia, and bass.
One-Pot Chicken Thighs With Cilantro Rice and Beans
Most of the meal plans that emphasize healthy and clean eating incorporate quality high-protein meals that are healthy such as lean meats, eggs, and low-fat dairy such as Greek yogurt. When it comes to finding light, refreshing, and protein-rich meals, Asia is a treasure trove of culinary delights. A perfect example of this is the easy Asian salmon dish that’s not only packed with flavor but also with protein. This meal prep dinner is a must-try for all salmon enthusiasts, offering a nutrient-dense combination of 23g of protein, 22g of fats, and just 5g of carbs per serving. Harbstreet says fresh or frozen salmon is a frequently used protein for all kinds of dishes. The seafood provides key nutrients like omega-3 and omega-6 fatty acids, iron, choline, vitamin B12, vitamin D, selenium, and of course, lots of protein.
Tofu
Here are 21 clean eating, high-protein dinner recipes to complete your day. A hearty and savory breakfast hash that’s packed with protein and healthy fats. Wish you could skip the Starbucks line and still enjoy your favorite lattes? These Clean Program–approved copycat recipes are dairy-free, refined sugar–free, and made with cleanse-friendly ingredients to keep your energy steady. From pumpkin spice to matcha to golden turmeric, you’ll love these healthy twists on coffeehouse classics.
“Some bars pack in 15 or more grams of added sugar,” Keatley points out. If your bar is on the higher end of added sugar content, you’ll want to make sure that it has the fat to temper it and to keep your blood sugar levels more stable. You have a delicious, healthy, high-protein dinner, ready in minutes.
- They were even voted best protein snack by Paleo Magazine.
- Everyday protein intake is foundational for so many bodily functions.
- Canned chicken turns into a quick salad with Greek yogurt, celery, and dill.
- Ground turkey blends nicely with minced garlic, fish sauce, and fresh Thai basil for fragrant meatballs.
- However, we believe everyone deserves to indulge in their favorite comfort food from time to time.
- Season your proteins with herbs and spices like garlic, paprika, or turmeric.
Generally speaking, most healthy adults require 0.8 grams of protein per kilogram of weight. This translates to 55 g per day for a sedentary man of average weight and 45 g per day for a sedentary woman of average weight. Lemon is one of the best seasoning agents you can use when you’re eating clean. It’s fresh, aromatic, and adds virtually no calories to the meal. Yes, you can make delicious and healthy meals with buffalo sauce and this chicken bowl is a proof of that. A lower-calorie option is unsweetened powdered peanut butter.
Crispy Seeded Buckwheat Flatbreads with Smoked Salmon
Are you looking for a healthy and flavorful meal to add to your rotation? The bowls are packed with nutritious ingredients, like black beans, rice and veggies, and topped with a delicious Spicy Tahini Sauce. Whole eggs are a rich source of healthy fats, protein, vitamins, and minerals. Egg yolks are high in fat and cholesterol, so some people prefer egg whites over whole eggs.
Salmon & Farro Grain Salad
Clean eating is about choosing foods in their most natural state, while a high-protein diet supports muscle health, sustained energy, and satiety. Combining these two principles creates a powerful synergy for a healthy lifestyle. This guide is designed to make clean, high-protein eating accessible and enjoyable for every meal of the day.
Q: How do plant‑based protein snacks affect digestion?
Turkey is a substitute for chicken or beef — great for chili, tacos, and even meatballs. Many of these meals store well and can be batch-cooked for the week ahead. Experiment with seasoning and herbs to elevate the flavor of each dish, making your high-protein eating plan most enjoyable. Combine the pasta with the garlic butter sauce, top with grated Parmesan or nutritional yeast, and serve immediately. While protein is an important nutrient, that doesn’t mean that you should be eating loads and loads of it every single day.
Storage Tips for High-Protein Recipes
“Ideally, we’d like to see protein bars offer 10 to 20 grams of protein,” says Jamie Mok, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Just as important as the quantity is the source; protein derived from milk, soy, peas, or nuts are all common, effective options. When it comes to mouth-watering meals, Thai basil wraps are a standout.
