10 High-Protein Meals Every Athlete Needs to Try in 2024

Get Enough Protein for Optimal Performance

As an athlete, it's essential to ensure you’re getting enough protein in your diet to support muscle recovery and growth. When you work out intensely, microtears form in muscle fibers. Protein plays a vital role in repairing these microtears, helping muscles to grow stronger and larger.

Studies suggest it's ideal to consume protein within 30–60 minutes after a workout. However, to meet your daily protein needs, try to include a quality protein source with every meal.

10 Easy, High-Protein Meals to Make This Week

Looking for high-protein meals to add to your weekly meal plan? Here are some tasty, protein-packed recipes that are easy to prep and incorporate into your diet.

1. Summery Shrimp Salad with Avocado

Image: Meals With Maggie

Benefits: Shrimp is low-calorie yet high in protein and omega-3s, along with essential B vitamins and selenium.

Recipe: Combine shrimp, avocado, arugula, red onions, corn, and feta, with a homemade dressing of olive oil, lemon, honey, and mustard.

Protein: 18 grams per serving

2. Ground Turkey Stuffed Bell Peppers

Image: Brownie Bites

Benefits: Ground turkey is lower in calories and fat than ground beef but packed with protein and minerals like iron and zinc.

Recipe: Fill bell pepper halves with mozzarella, crushed tomatoes, onions, and seasoned turkey for a nutritious, high-protein meal.

Protein: Over 30 grams for two bell pepper halves

3. Southwest Quinoa Salad

Image: Damn Tasty Vegan

Benefits: This vegan-friendly option features quinoa, a protein-rich grain, combined with fiber-filled veggies and black beans.

Recipe: Toss quinoa, black beans, cherry tomatoes, corn, avocado, and cilantro with a squeeze of lime juice.

Protein: 8.1 grams of protein per cup

4. Chipotle Chicken Bowl with Avocado Salsa

Image: Bowls Are the New Plates

Benefits: Zucchini noodles offer a low-calorie pasta alternative packed with vitamins.

Recipe: Combine chicken breasts, salsa, zucchini noodles, and a homemade chipotle vinaigrette.

Protein: 53 grams per bowl

5. Sweet Potato and Lentil Hash with Garlic Sautéed Kale

Image: A Sweet Pea Chef

Benefits: Lentils and sweet potatoes provide protein and fiber to kickstart your day.

Recipe: Combine shallots, sweet potatoes, kale, red lentils, and a fried egg.

Protein: 21.8 grams per serving

6. Chicken Parmesan Zucchini Boats

Image: The Wholesome Dish

Benefits: Italian flavors with a protein boost and low-carb twist.

Recipe: Fill zucchini halves with chicken, marinara, and cheese for a high-protein, veggie-loaded dish.

Protein: Nearly 40 grams per serving

7. Sheet Pan Salmon and Roasted Veggies

Image: Travel and Food

Benefits: Salmon provides omega-3s and essential B vitamins.

Recipe: Roast salmon with asparagus, Brussels sprouts, garlic, and olive oil for an easy weeknight dinner.

Protein: Nearly 40 grams per serving

8. Thai-Style Chilled Shrimp Lettuce Cups

Image: The Kitchen Whisperer

Benefits: Shrimp and veggies in a low-carb, keto-friendly wrap.

Recipe: Combine red peppers, cucumbers, shrimp, and a spicy peanut sauce in lettuce cups.

Protein: 22 grams per serving

9. Slow Cooker Green Chili Pulled Pork Bowl

Image: Bowls Are the New Plates

Benefits: Pork is a high-protein meat that adds depth to any dish.

Recipe: Serve shredded pork with cauliflower rice, avocado, and cilantro.

Protein: Varies per serving

10. Strawberry Rhubarb Protein Overnight Oats

Image: Randa Nutrition

Benefits: Overnight oats provide a protein-rich, convenient breakfast or dessert.

Recipe: Combine oats with vanilla protein powder, almond milk, and a homemade strawberry rhubarb sauce.

Protein: Varies per serving

Try to Consume Protein at Every Meal

As an athlete, aim to include protein, carbs, and fat in every meal, and consume protein soon after exercising.

If it’s challenging to meet your protein needs through meals alone, consider supplementing with protein powder. Transparent Labs’ 100% Grass-Fed Whey Protein and Organic Vegan Protein Powder are convenient options to increase your intake, whether mixed in smoothies, breakfast bowls, or pancake batter.