30 High Protein Meals With Vegetables (2024)

Eating vegetables regularly has tons of health benefits. They contain plenty of vitamins and nutrients that the body needs to stay healthy and fit, and they’re a crucial part of every healthy diet.

However, eating vegetables can make you feel hungry after a couple of hours, so adding plenty of protein to your meals can make you feel full and satisfied for a longer time.

So in this post, I’m sharing a roundup of recipes that are loaded with protein and vegetables for healthy and satisfying meals.

Asian Inspired Chicken Stir Fry

403 calories

Ingredients

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • 1 Zucchini, medium – 33 calories

  • 1 Bell pepper, red – 37 calories

  • 1 Tbsp Tomatoes, sun-dried – 17 calories

  • ⅛ cup Peanuts (cups) – 96 calories

  • 1 tsp Red pepper flakes, dash – 0 calories

  • 2 Tbsp Soy Ginger sauce – 30 calories

Instructions

  1. Cube chicken. Chop veggies into small pieces.

  2. Spray pan with an oil spray.

  3. Cook chicken for ~8 minutes, stirring frequently, on medium heat.

  4. Add in the zucchini and red bell peppers for another ~5 minutes.

  5. Add in sauce and top with seasonings, sun dried tomatoes for ~1 minute.

  6. Top peanuts at the very end (they taste better crispy, not cooked!).

  7. Note: I got my soy ginger sauce at Whole Foods. No soy ginger sauce? Use soy sauce.

  8. No chicken? Use fish, tofu, or beans. No nuts? Feel free to use any other nut/seed you prefer – cashews would work well.

Asian Inspired Green Veggie Stir Fry

434 calories

Ingredients

  • ½ cup Broccoli – 15.5 calories

  • ½ cup Green beans – 19.5 calories

  • ½ Zucchini, medium – 16.5 calories

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • 2 Tbsp Soy sauce (Tbsp) – 0 calories

  • ¼ cup Peanuts (cups) – 192 calories

  • 1 tsp Red pepper flakes, dash – 0 calories

Instructions

  1. Cube chicken. Chop veggies into small pieces. Put peanuts in a plastic bag, and crush with a hard object, e.g. an ice cream scoop.

  2. Spray a pan with an oil spray.

  3. Cook chicken for ~5 minutes, stirring frequently, on medium heat.

  4. Add in the green beans, broccoli, and zucchini for another ~5 minutes.

  5. Add in soy sauce and red pepper flakes.

  6. Top with peanuts at the very end (they taste better crispy, not cooked!).

  7. No chicken? Use fish, tofu, or beans.

Baked Salmon and Egg Salad

480 calories

Ingredients

  • 1 Egg, large – 72 calories

  • 4 oz Salmon fillet – 200 calories

  • ½ Avocado, small – 116.5 calories

  • 1 Cucumber, small – 32 calories

  • ½ cup Celery stalks, chopped in half – 8 calories

  • ½ cup Tomatoes, grape – 16 calories

  • 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 35 calories

  • 1 Everything bagel seasoning, dash – 0 calories

Instructions

  1. Preheat oven to 400 degrees. Line baking sheet with parchment paper & spray with oil spray.

  2. Bake salmon for 15-20 minutes, or until flakes easily.

  3. Hard boil egg while salmon is cooking.

  4. Chop celery, cucumber, avocado, and tomatoes.

  5. Combine all ingredients.

  6. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Basic Nicoise Salad

289 calories

Ingredients

  • ¼ Onion, red – 13.75 calories

  • 1 Tuna, canned (1 can) – 120 calories

  • ½ oz Olives, whole – 25 calories

  • 1 Egg, large – 72 calories

  • 1½ cups Green beans, frozen – 52.5 calories

  • 1 Everything bagel seasoning, dash – 0 calories

  • 2 Tbsp Red wine vinegar (Tbsp) – 6 calories

Instructions

  1. Hard boil egg. Slice once cooled into fourths.

  2. Spray a pan with an oil spray. Stir fry green beans ~5 minutes on medium heat.

  3. Put green beans in the refrigerator to cool for at least 15 minutes. Or you can use fresh green beans – use as they are, no need to stir fry.

  4. Dice onion.

  5. Combine all ingredients. Top with seasoning and vinegar.

Cashew Beef Stir Fry

333 calories

Ingredients

  • 5 oz Stew meat, raw – 175 calories

  • ⅛ cup Cashews (cups) – 98 calories

  • 1 Zucchini, medium – 33 calories

  • 1 Bell pepper, green – 27 calories

  • 1 Garlic salt, dash – 0 calories

  • 1 Tbsp Garlic, minced (Tbsp) – 0 calories

Instructions

  1. Spray pan with an oil spray

  2. Slice zucchini into coin shapes and slice bell pepper into medium pieces

  3. Add in minced garlic and beef, stir with a wooden spoon for ~7 minutes on medium heat

  4. Add in zucchini and bell pepper, another 5 minutes

  5. Add in cashews and seasoning at the en, ~1 minute

Chicken & Veggie Stir-Fry

391 calories

Ingredients

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • 1 Onion, yellow – 55 calories

  • 1 Bell pepper, green – 27 calories

  • 1 Tbsp Olive oil (Tbsp) – 119 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions

  1. Add oil to pan. Cube chicken. Chop veggies into medium sized pieces.

  2. Cook chicken for ~10 minutes on medium heat, until cooked through. Add seasonings.

  3. No chicken? Use fish, tofu, or beans.

Brussels and Chicken

446 calories

Ingredients

  • 1 Tbsp Olive oil (Tbsp) – 119 calories

  • 2 cups Brussels sprouts – 112 calories

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • 1 Tbsp Cheese, Parmesan, grated (Tbsp) – 25 calories

  • 1 Garlic salt, dash – 0 calories

Instructions

  1. Cube chicken. Cut off Brussels’ hard ends & halve each one.

  2. Add oil to the pan.

  3. Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.

  4. Top with Parmesan & seasonings.

  5. No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.

Greek Inspired Salmon Bowl

This salmon bowl has tons of protein – both from salmon and from beans, and it has different veggies in it as well – leafy greens, tomatoes, and onion.

You can find the recipe here.

If you’re looking for more high-protein Mediterranean meals, check out this post: https://www.collegenutritionist.com/blog/10-high-protein-mediterranean-recipes.

Mixed Veggie Salad with Chickpeas and Turkey Burger

This protein-packed recipe has both turkey and chickpeas as a protein source, and it has 3 different veggies, so it’s packed with both vegetables and protein. Get the recipe here.

Basic B Chili with Spicy Cauli Rice

This chili is packed witn different vegetables, and it has ground beef as a protein source, so this delicious recipe is not only super tasty, but also great for you. You can find the recipe here.

Asparagus and Sun Dried Tomatoes with Eggs

We can’t forget about breakfast! As usual, the most common protein source for breakfast are eggs, and in this recipe, they’re paired with asparagus as the main vegetable source.

Broccoli Frittata

Another great breakfast recipe that includes a protein source (eggs) and a veggie source (broccoli and onion) is this amazing broccoli frittata. Frittata is also great for meal prep.

Chicken Thighs with Peppers & Onions

In this recipe, the protein source are chicken thighs (which are high in protein with 24 grams of protein in 100g of thighs), and the vegetables paired with that are peppers and onions.

Salad with Chicken and Bell Peppers

Another great way to pair chicken and bell peppers as protein + veggie combo, is in this amazing salad. To add even more veggies to your meal, you’re also including leafy greens. This salad will take less than 20 minutes to make, so it’s great for busy people.

If you’re looking for tips on making high-protein salads, check out this post: https://www.collegenutritionist.com/blog/high-protein-salad-recipe/

Pork Chop, Broccoli and Asparagus

This recipe is an amazing example of how simple it can be to make a great healthy dish that includes vegetables and a protein source. It’s not only easy, but it will take around 15 minutes to make all together, and it’s great for meal prep.

Stuffed Acorn Squash with Ground Turkey

Stuffing acorn squash with ground tu
rkey is an amazing way to incorporate both a vegetable (acorn squash) and a protein (turkey) into a dish, in a simple, quick (around 30 minutes) and tasty way. You can find the recipe in this post.

Fajita Bowl with Corn & Beans

This fajita bowl has ground beef and black beans as protein source, and for veggies, it has bell peppers, mixed greens, and corn, so it’s definitely a recipe high in protein and in veggies.

Chickpea Sheet Pan with Brussels & Sweet Potato

This is one of my favorite vegetarian recipes – for the protein it uses chickpeas, and it has different veggies as well (brussels sprouts and sweet potatoes). Plus, it’s not only vegetarian, but fully plant-based, so it’s great for vegans as well.

516 calories

Ingredients

  • 2 cups Brussels sprouts – 112 calories

  • 1 Potato, sweet, medium, 5 inches – 112 calories

  • ½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

  • 1⅓ Tbsp Olive oil (Tbsp) – 158.27 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions

  1. Preheat oven to 375 degrees.

  2. Cut off Brussels’ hard ends & halve each one, or buy pre-shaved or cut Brussels.

  3. Chop raw sweet potato into small chunks.

  4. Line a baking sheet with tin foil or parchment paper & add oil.

  5. Line veggies and chickpeas in a single layer on the baking sheet. Mix around so all contents are covered with oil.

  6. Bake for 45 minutes.

  7. Top with seasonings.

  8. Note: 1 ⅓ Tbsp = 4 tsp oil.

Salmon & Quinoa Buddha Bowl

This salmon and quinoa bowl is packed with protein and it has tons of different veggies in it as well, which makes it an amazing meal.

547 calories

Ingredients

  • 4 oz Salmon fillet – 200 calories

  • ½ Avocado, small – 116.5 calories

  • ½ cup Carrots, shredded or julienned – 22.5 calories

  • ½ Cucumber, medium – 21 calories

  • 1 cup Cabbage, shredded – 22 calories

  • ½ cup Quinoa, cooked – 111 calories

  • 1 Seaweed snacks, single serving pack – 30 calories

  • 1 Tbsp Sesame seeds (Tbsp) – 18 calories

  • 2 Tbsp Red wine vinegar (Tbsp) – 6 calories

Instructions

  1. Line a baking sheet with parchment paper. Spray it with an oil spray. Bake salmon filet for 15 minutes at 400 degrees F, or until flakes easily.

  2. Chop cucumber into small pieces, cube avocado, and shred (or cut with scissors) seaweed snacks.

  3. Combine all ingredients in a bowl and top with red wine vinegar and sesame seeds.

Lentil & Chickpea Salad

Another one of my favorite plant-based and vegetarian recipes is this lentil & chickpea salad, that gets its source of protein from lentils and chickpeas, and has different types of veggies in it as well.

398 calories

Ingredients

  • ½ cup Quinoa, cooked – 111 calories

  • ¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 67 calories

  • ½ cup Lentils, cooked – 115 calories

  • 2 cups Leafy greens, spinach, raw – 14 calories

  • ½ cup Tomatoes, grape – 16 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

  • 1 Basil, dash – 0 calories

  • 1 Oregano, dash – 0 calories

  • 1 Tbsp Vinaigrette, regular (more than 50 calories per 2 tbsp) – 75 calories

Instructions

  1. Cook quinoa and lentils as instructed on packages.

  2. Drain and rinse chickpeas.

  3. Combine quinoa, chickpeas, lentils, spinach, and tomatoes (halved).

  4. Mix with dressing and seasonings.

Tuna Feta Bowl

This tuna bowl gets the protein from tuna and feta, and for veggies, it has a cucumber and a bell pepper. So, it’s easy to make, it can be made in less than 10 minutes, requires no actual cooking, and it’s delicious.

Quinoa Greek Style Bento Box

Find the recipe for this amazing bento box here.

Black Bean Burrito Bowl

Chicken and black beans as protein source, and leafy greens, bell pepper, and onion as veggie source – this bowl has it all. Find the recipe here.

Lentil Salad with Cucumbers, Feta, and Onion

This vegetarian recipe uses lentils for protein, and it also has different veggies in it, which makes it an amazing and healthy salad.

Grilled Chicken with Israeli Salad

393 calories

Ingredients

  • 1 Cucumber, small – 32 calories

  • ½ cup Tomatoes, grape – 16 calories

  • ¼ cup Cheese, crumbled, feta – 99.75 calories

  • 2 cups Leafy greens, arugula, raw – 10 calories

  • ½ Avocado, small – 116.5 calories

  • 2.4 oz Chicken breast, boneless, skinless, raw – 76 calories

  • ½ oz Olives, sliced – 25 calories

  • 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories

  • 1 Basil, dash – 0 calories

  • 1 Oregano, dash – 0 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions

  1. Spray a pan with an oil spray.

  2. Cut chicken into small pieces.

  3. Cook chicken on medium heat ~10 minutes, until cooked through.

  4. Chop tomato, cucumber and arugula, salad dressing, and seasonings.

  5. No chicken? Use tofu or tuna. No dairy? Use more olives or oil.

  6. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Salmon with Veggies and Peanut Sauce

If you’re a salmon lover, you can find this recipe here.

Ground Beef with Veggies

Ground beef as a source of protein, and tons of different veggies make this dish the perfect high protein meal with veggies.

Summer Squash and Zucchini with Turkey Cheeseburger

This great recipe can be found here.

Tofu and Zucchini Stir Fry

388 calories

Ingredients

  • ½ Zucchini, medium – 16.5 calories

  • ½ Bell pepper, yellow – 25 calories

  • ½ Onion, yellow – 27.5 calories

  • 5 oz Tofu, firm – 130 calories

  • 2 Tbsp Hoisin sauce – 70 calories

  • 1 tsp Red pepper flakes, dash – 0 calories

  • 1 Tbsp Garlic, minced (Tbsp) – 0 calories

  • 1 Tbsp Olive oil (Tbsp) – 119 calories

Instructions

  1. Cut tofu into small pieces.

  2. Add oil to pan, add in garlic.

  3. Stir-fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.

  4. Add in veggies (chopped) and red pepper flakes. Cook for ~5 minutes.

  5. Add in sauce at the end.

Miso tofu bowl

This miso tofu bowl has tofu as the main protein, and tons on veggies in it to make it super-healthy and tasty. You can find the recipe here.

If you’re looking for more high-protein meals, check out this blog post: https://www.collegenutritionist.com/blog/high-protei-meal-ideas

30 High Protein Meals With Vegetables (2024)
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