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10 High-Protein Recipes to Support Muscle Growth and Recovery

10 High-Protein Recipes to Support Muscle Growth and Recovery

Introduction

Protein is essential for muscle growth, repair, and overall health. At NutrientShield, we’ve curated 10 delicious, science-backed high-protein recipes to help you meet your protein needs and support recovery, especially for active individuals. Each recipe includes nutrient profiles, preparation steps, and affiliate links to recommended ingredients. Disclosure: We may earn a commission from purchases made via affiliate links.

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A vibrant bowl with grilled chicken, quinoa, and kale, on a white background with a NutrientShield logo.

1. Chicken Quinoa Power Bowl

Why It’s Great

Chicken (26g protein per 100g) and quinoa (14g per cup) provide high-quality protein for muscle repair, addressing needs in active populations [1].

Ingredients

  • 2 chicken breasts (Buy on Amazon)
  • 1 cup quinoa (Buy Quinoa)
  • 1 cup kale
  • 1 red bell pepper, diced
  • 2 tbsp olive oil dressing

Instructions

Grill chicken for 6 minutes per side. Cook quinoa in 2 cups water for 15 minutes. Toss with kale, bell pepper, and olive oil. Serves 2.

Nutrient Highlight

Provides protein (~60g) and vitamin K (~500µg from kale) for muscle recovery and blood clotting [2].

A fresh salad with boiled eggs, chickpeas, and spinach, on a white background with a NutrientShield logo.

2. Egg and Chickpea Salad

Why It’s Great

Eggs (6g protein per egg) and chickpeas (15g per cup) support muscle growth, addressing protein deficiencies in ~10% of adults [1].

Ingredients

Instructions

Cook chickpeas as per can instructions. Slice eggs and toss with chickpeas, spinach, feta, and olive oil. Serves 2.

Nutrient Highlight

Rich in protein (~33g) and fiber (~10g from chickpeas) for muscle and gut health [3].

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A layered parfait with Greek yogurt, berries, and almonds, in a glass, on a white background with a NutrientShield logo.

3. Greek Yogurt Berry Parfait

Why It’s Great

Greek yogurt (20g protein per cup) and almonds (7g per 1/4 cup) support muscle recovery, ideal for post-workout nutrition [1].

Ingredients

Instructions

Layer yogurt, berries, almonds, and chia seeds in a glass. Drizzle with honey. Serves 2.

Nutrient Highlight

High in protein (~25g) and probiotics for muscle and digestive health [4].

A whole-grain wrap with tuna, spinach, and avocado, on a white background with a NutrientShield logo.

4. Tuna Spinach Wrap

Why It’s Great

Tuna (25g protein per 100g) and avocado (healthy fats) support muscle repair and satiety, addressing protein needs [1].

Ingredients

  • 1 can tuna (Buy on Amazon)
  • 1 avocado, sliced
  • 2 cups spinach
  • 2 whole-grain tortillas
  • 2 tbsp olive oil dressing

Instructions

Mix tuna, avocado, and spinach. Spread on tortillas, drizzle with olive oil, and wrap. Serves 2.

Nutrient Highlight

Provides protein (~30g) and omega-3s (~0.5g from tuna) for muscle health and inflammation reduction [5].

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A hearty bowl of turkey and black bean chili with tomatoes, on a white background with a NutrientShield logo.

5. Turkey Black Bean Chili

Why It’s Great

Turkey (28g protein per 100g) and black beans (15g per cup) provide high protein for muscle repair, addressing deficiencies [1].

Ingredients

Instructions

Sauté onion and turkey, add beans, tomatoes, and chili powder. Simmer for 20 minutes. Serves 2.

Nutrient Highlight

High in protein (~45g) and fiber (~15g from beans) for muscle and gut health [6].

A fresh salad with grilled salmon, kale, and walnuts, on a white background with a NutrientShield logo.

6. Salmon Kale Salad

Why It’s Great

Salmon (25g protein per 100g) and kale (vitamin K) support muscle recovery and bone health, ideal for active lifestyles [1].

Ingredients

Instructions

Grill salmon for 4 minutes per side. Toss kale, walnuts, olive oil, and lemon juice. Top with salmon. Serves 2.

Nutrient Highlight

Rich in protein (~50g) and omega-3s (~1g from salmon) for muscle repair and inflammation reduction [7].

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A bowl of lentil curry with spinach and rice, on a white background with a NutrientShield logo.

7. Lentil Spinach Curry

Why It’s Great

Lentils (18g protein per cup) provide plant-based protein, supporting muscle repair for vegetarians [1].

Ingredients

  • 1 cup lentils (Buy from Thorne)
  • 2 cups spinach
  • 1 cup coconut milk
  • 1 tbsp curry powder
  • 1 cup cooked rice

Instructions

Sauté lentils and spinach with curry powder, add coconut milk, and simmer for 15 minutes. Serve over rice. Serves 2.

Nutrient Highlight

High in protein (~20g) and fiber (~15g from lentils) for muscle and gut health [8].

A colorful stir-fry with tofu, broccoli, and bell peppers, on a white background with a NutrientShield logo.

8. Tofu Broccoli Stir-Fry

Why It’s Great

Tofu (10g protein per 100g) and broccoli (vitamin C) support muscle repair and immunity, ideal for plant-based diets [1].

Ingredients

  • 1 block tofu, cubed (Buy on Amazon)
  • 1 cup broccoli, chopped
  • 1 bell pepper, sliced
  • 2 tbsp soy sauce
  • 2 tbsp olive oil dressing

Instructions

Stir-fry tofu, broccoli, and bell pepper in olive oil. Add soy sauce and cook for 10 minutes. Serves 2.

Nutrient Highlight

Provides protein (~20g) and vitamin C (~80mg from broccoli) for muscle and immune health [9].

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A bowl of cottage cheese with blueberries and walnuts, on a white background with a NutrientShield logo.

9. Cottage Cheese Fruit Bowl

Why It’s Great

Cottage cheese (20g protein per cup) supports muscle growth, addressing protein needs in active individuals [1].

Ingredients

Instructions

Mix cottage cheese, blueberries, walnuts, and chia seeds. Drizzle with honey. Serves 2.

Nutrient Highlight

High in protein (~25g) and calcium (~200mg from cottage cheese) for muscle and bone health [10].

A fresh salad with edamame, quinoa, and cucumber, on a white background with a NutrientShield logo.

10. Edamame Quinoa Salad

Why It’s Great

Edamame (11g protein per cup) and quinoa (14g per cup) provide plant-based protein, supporting muscle repair [1].

Ingredients

Instructions

Cook quinoa in 2 cups water for 15 minutes. Toss with edamame, cucumber, olive oil, and lemon juice. Serves 2.

Nutrient Highlight

High in protein (~25g) and fiber (~8g from edamame) for muscle and gut health [11].

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Tips for Success

Disclaimer

This content is for educational purposes. Consult a healthcare professional before making dietary changes.

References

  • [1] National Institutes of Health, Office of Dietary Supplements. (2025). Protein and Muscle Health. https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/
  • [2] Phillips, S. M. (2017). Dietary Protein Requirements in Adults. Frontiers in Nutrition, 4, 13. https://doi.org/10.3389/fnut.2017.00013
  • [3] Young, V. R., & Pellett, P. L. (1994). Plant Proteins and Amino Acid Nutrition. Am J Clin Nutr, 59(5), 1203S–1212S. https://doi.org/10.1093/ajcn/59.5.1203S
  • [4] National Institutes of Health, Office of Dietary Supplements. (2025). Probiotics in Yogurt. https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
  • [5] National Institutes of Health, Office of Dietary Supplements. (2025). Omega-3s in Tuna. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  • [6] National Institutes of Health, Office of Dietary Supplements. (2025). Fiber in Black Beans. https://ods.od.nih.gov/factsheets/DietaryFiber-HealthProfessional/
  • [7] National Institutes of Health, Office of Dietary Supplements. (2025). Omega-3s in Salmon. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  • [8] National Institutes of Health, Office of Dietary Supplements. (2025). Fiber in Chickpeas. https://ods.od.nih.gov/factsheets/DietaryFiber-HealthProfessional/
  • [9] National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin C in Broccoli. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  • [10] National Institutes of Health, Office of Dietary Supplements. (2025). Calcium in Cottage Cheese. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  • [11] National Institutes of Health, Office of Dietary Supplements. (2025). Protein in Edamame. https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/