10 High Protein Recipes for Women

Kickstart your day with a Greek Yogurt and Berry Parfait, a delightful breakfast option that packs a punch of protein and calcium. This parfait not only satisfies your morning cravings but also supports bone health and muscle function, making it a perfect meal for women seeking a balanced diet.

• 1 cup Greek yogurt (plain, low-fat)
• 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
• 1/4 cup granola
• 1 tablespoon honey (optional)
• 1 tablespoon chia seeds

1. Start by spooning half of the Greek yogurt into a serving glass or bowl.
2. Layer half of the mixed berries over the yogurt, followed by a sprinkle of chia seeds.
3. Add the remaining yogurt on top of the berries.
4. Finish by adding the rest of the berries and a layer of granola for a satisfying crunch.
5. Drizzle honey over the top if desired, and enjoy your parfait immediately for the best texture.

This parfait offers a powerhouse of nutrients with approximately 300 calories, 15 grams of protein, and plenty of calcium. The combination of Greek yogurt and chia seeds provides a steady release of energy, keeping you full and focused throughout the morning.

Enhance your parfait by adding a layer of almond butter for an extra protein boost or swap granola for toasted oats to reduce sugar content. Whether enjoyed at home or on-the-go, this parfait is versatile and can be easily customized to suit your taste and nutritional goals.

Fuel your morning with this Spinach and Feta Omelette, a delicious way to boost your iron intake. This recipe combines the savory flavors of feta with the nutritional powerhouse of spinach, making it a perfect start to your day.

• 2 large eggs
• 1/4 cup fresh spinach, chopped
• 2 tablespoons feta cheese, crumbled
• 1 tablespoon milk (optional for fluffiness)
• Salt and pepper to taste
• 1 teaspoon olive oil

1. In a bowl, beat the eggs with milk, salt, and pepper until well combined.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the chopped spinach and sauté for about 1 minute until wilted.
4. Pour the egg mixture into the skillet, swirling to cover the bottom evenly.
5. Cook for about 2 minutes, then sprinkle the feta cheese evenly over one half of the omelette.
6. Fold the omelette in half, cover the skillet, and cook for another 1-2 minutes until the eggs are fully set.

This omelette is not only tasty but also packed with nutrients. Spinach provides a rich source of iron and vitamin K, while feta adds a dose of calcium and protein to your breakfast.

For a delightful twist, consider adding some sun-dried tomatoes or fresh herbs like basil. Serve with a side of whole grain toast or a fresh fruit salad for a balanced and satisfying meal.

Chickpea and Quinoa Salad is a delicious, fiber-filled lunch option that’s perfect for busy women seeking a nutritious boost. Not only is this salad packed with plant-based protein, but it’s also loaded with vitamins and minerals, making it a healthy choice to power through your day.

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional: 1/4 cup feta cheese, crumbled

1. Start by cooking the quinoa according to package instructions, then let it cool to room temperature.
2. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
3. Add the cooled quinoa to the vegetable mixture, stirring gently to combine.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
5. Pour the dressing over the salad and toss everything until well coated.
6. Sprinkle the feta cheese on top if using, and serve immediately or refrigerate for later.

This vibrant salad is not only a feast for the eyes but also a powerhouse of nutrition. Quinoa and chickpeas contribute to a substantial protein content, while the fresh vegetables offer a medley of vitamins and antioxidants.

Enjoy this salad as a main course or pair it with grilled chicken for an extra protein punch. For a different flavor profile, try adding roasted red peppers or a sprinkle of toasted nuts to enhance the texture and taste.

For a delicious and nutritious meal, try our Grilled Chicken and Avocado Wrap, a perfect blend of lean protein and healthy fats. This dish is designed to keep you energized and satiated, making it an excellent lunch or dinner option for health-conscious women.

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 whole wheat tortillas
• 1 ripe avocado, sliced
• 1 cup baby spinach leaves
• 1 tomato, thinly sliced
• 2 tablespoons plain Greek yogurt
• Lime wedges for serving

1. Preheat your grill to medium-high heat. Rub the chicken breasts with olive oil, then season with garlic powder, paprika, salt, and pepper.
2. Grill the chicken for about 6-7 minutes on each side, or until fully cooked and juices run clear. Let the chicken rest for a few minutes before slicing it into strips.
3. While the chicken is grilling, prepare the tortillas by spreading a tablespoon of Greek yogurt on each. Top with sliced avocado, spinach leaves, and tomato slices.
4. Place the grilled chicken slices on top of the prepared tortillas. Roll the tortillas tightly, slice in half, and serve with lime wedges on the side.

This wrap is packed with approximately 400 calories and provides a substantial dose of 25 grams of protein, making it ideal for muscle repair and growth. The healthy fats from the avocado not only add creaminess but also help in maintaining healthy cholesterol levels.

Enjoy this wrap as is, or consider adding a sprinkle of crumbled feta cheese or a dash of hot sauce for extra flavor. Pair it with a side of fresh fruit or a small garden salad to round out your meal with additional vitamins and fiber.

For a comforting meal that’s both heart-healthy and satisfying, this Lentil and Vegetable Soup is a must-try. Packed with nutrients and protein, it’s a perfect choice for women seeking to maintain a balanced diet without compromising on flavor.

• 1 cup dry lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1/2 teaspoon smoked paprika
• 4 cups low-sodium vegetable broth
• 1 can (14 oz) diced tomatoes
• Salt and pepper to taste
• 2 cups spinach leaves
• Lemon wedges for serving

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for about 5 minutes until softened.
2. Add garlic, cumin, turmeric, and smoked paprika, stirring for 1 minute until fragrant. Pour in the vegetable broth, diced tomatoes, and lentils.
3. Bring the mixture to a boil, then reduce heat to a simmer. Cook for 30-35 minutes or until lentils are tender.
4. Season with salt and pepper, adjusting to taste. Stir in spinach leaves and cook for an additional 5 minutes until wilted.
5. Serve hot with a squeeze of lemon juice for added brightness. Enjoy your nourishing and hearty meal!

This soup is not only delicious but also rich in plant-based protein and fiber, making it an excellent choice for heart health. Lentils provide essential nutrients like iron and folate, while vegetables add vitamins and minerals to boost overall wellness.

Enjoy this soup as a standalone meal or pair it with a slice of whole-grain bread for extra fiber. For a creamy variation, blend half of the soup before adding spinach, creating a luscious texture while retaining its nutritional benefits.

For those seeking a delicious way to boost their protein intake, this Tofu Stir-Fry with Broccoli is a perfect choice. Rich in plant-based proteins, this dish is not only nutritious but also bursting with flavor, making it an excellent addition to your healthy recipe repertoire.

• 14 ounces of firm tofu, drained and cubed
• 2 cups of broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons of soy sauce or tamari for gluten-free
• 1 tablespoon of sesame oil
• 2 cloves of garlic, minced
• 1 tablespoon of grated ginger
• 1 tablespoon of cornstarch
• 1 tablespoon of vegetable oil
• Optional: sesame seeds for garnish

1. Start by pressing the tofu to remove excess moisture, then cut it into 1-inch cubes. In a small bowl, toss the tofu cubes with the cornstarch until evenly coated.
2. Heat the vegetable oil in a large skillet over medium-high heat. Add the tofu and cook until golden brown on all sides, about 8-10 minutes, then remove from the skillet and set aside.
3. In the same skillet, add the sesame oil, garlic, and ginger, stirring until fragrant, about 1 minute. Add the broccoli and bell pepper and stir-fry for 5-7 minutes until tender-crisp.
4. Return the tofu to the skillet and add the soy sauce, tossing everything together to ensure it’s well coated. Cook for an additional 2 minutes to heat through, then serve immediately, garnished with sesame seeds if desired.

This dish is a powerhouse of nutrients, providing approximately 20 grams of protein per serving. With low calories and high fiber content, it supports weight management and digestive health while keeping you feeling full and satisfied.

For a complete meal, serve this stir-fry over a bed of quinoa or brown rice to add complex carbohydrates. You can also experiment with different vegetables like snap peas or carrots for added color and nutrition, making this stir-fry versatile and customizable to your taste preferences.

For a delicious and nutritious meal, try the Turkey and Sweet Potato Skillet. This low-fat dinner delight combines the lean protein of turkey with the hearty satisfaction of sweet potatoes, ensuring a well-rounded meal that’s both tasty and healthy.

• 1 pound ground turkey
• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

1. Heat olive oil in a large skillet over medium heat. Add the onion and garlic, sautéing until fragrant and translucent, about 3 minutes.
2. Add the ground turkey to the skillet, breaking it apart as it cooks. Stir in the smoked paprika and cumin, and cook until the turkey is browned, about 5 minutes.
3. Mix in the diced sweet potatoes and red bell pepper. Cover and simmer until the sweet potatoes are tender, about 15 minutes, stirring occasionally.
4. Season the mixture with salt and pepper to taste. Garnish with fresh parsley before serving.

This dish is a powerhouse of nutrition, providing a generous amount of protein, fiber, and essential vitamins. With around 350 calories per serving, it’s a satisfying meal that fits well into a balanced diet, helping you stay full and energized.

For a complete meal, serve this skillet with a side of leafy greens or a fresh salad. You can also add a sprinkle of feta cheese or a dollop of Greek yogurt for a creamy touch and extra flavor variation.

For a meal that combines flavor and nutrition, try making Zucchini Noodles with Pesto Shrimp. This dish is a perfect choice for those looking for a low-carb, high-protein option that is both satisfying and delicious.

• 2 medium zucchinis, spiralized
• 12 oz (340g) large shrimp, peeled and deveined
• 2 tbsp olive oil
• 1/2 cup basil pesto
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• 1 tbsp lemon juice
• Optional: red pepper flakes for garnish

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the shrimp, season with salt and pepper, and cook for about 2-3 minutes per side until pink and opaque.
2. Remove the shrimp from the skillet and set aside. In the same skillet, add the remaining tablespoon of olive oil and the spiralized zucchini.
3. Sauté the zucchini noodles for 2-3 minutes, stirring occasionally, until they are slightly tender. Return the shrimp to the skillet and add the basil pesto and lemon juice.
4. Toss everything gently to combine and heat through, about 1-2 minutes. Serve immediately, topped with grated Parmesan cheese and a sprinkle of red pepper flakes, if desired.

This recipe is not only quick and easy, with a total preparation and cooking time of about 20 minutes, but it also offers significant health benefits. Zucchini is low in calories and high in fiber, while shrimp provides lean protein and essential nutrients like vitamin B12 and selenium.

For an extra touch of creativity, consider adding cherry tomatoes or a handful of baby spinach for added color and nutrients. This dish pairs wonderfully with a crisp white wine or a refreshing glass of iced green tea, making it a versatile option for lunch or dinner.

Elevate your taco night with our Spicy Black Bean and Corn Tacos, a fiber and protein fiesta that’s as delicious as it is nutritious. These tacos are perfect for those seeking a balanced meal, offering a hearty dose of plant-based protein and fiber to keep you full and satisfied.

• 1 tablespoon olive oil
• 1 small red onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 8 small corn tortillas
• 1 avocado, sliced
• 1/4 cup cilantro, chopped
• Lime wedges for serving

1. Heat the olive oil in a large skillet over medium heat. Add the red onion, garlic, and red bell pepper, sautéing until the vegetables are soft, about 5 minutes.
2. Stir in the black beans and corn, then sprinkle with chili powder, cumin, salt, and pepper. Cook for another 5 minutes, stirring occasionally, until everything is well combined and heated through.
3. Warm the corn tortillas in a separate pan or microwave until pliable. Fill each tortilla with the black bean mixture, topping with avocado slices and cilantro.
4. Serve immediately with lime wedges on the side for an extra burst of flavor. Enjoy your meal while it’s hot!

This dish is a powerhouse of nutrients, offering approximately 15 grams of protein and 12 grams of fiber per serving, making it a great choice for maintaining energy throughout the day. The combination of black beans and corn provides a complete protein profile, which is essential for muscle repair and growth.

For a twist, consider adding a dollop of Greek yogurt or a sprinkle of feta cheese for additional creaminess and flavor. To switch things up, try using whole wheat tortillas or adding a sprinkle of your favorite hot sauce for an extra kick. These tacos are versatile and can be tailored to suit your taste preferences and dietary needs.

Indulge in a creamy Chia Seed Pudding with Almonds, a delightful snack rich in omega-3 fatty acids and protein. This recipe is perfect for a quick breakfast or a satisfying mid-day treat, providing essential nutrients for a balanced diet.

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tablespoon maple syrup or honey
• 1 teaspoon vanilla extract
• 1/4 cup sliced almonds
• Fresh berries or fruit of your choice for topping

1. In a medium bowl, combine the chia seeds, almond milk, maple syrup, and vanilla extract. Stir the mixture well to ensure the chia seeds are evenly distributed.
2. Cover the bowl and refrigerate for at least 2 hours, or overnight for best results, allowing the chia seeds to absorb the liquid and form a pudding-like consistency.
3. Before serving, give the pudding a good stir to break up any clumps. Top with sliced almonds and fresh berries for added texture and flavor.

This chia seed pudding is not only delicious but also a powerhouse of nutrients. Packed with fiber, protein, and healthy fats, it supports heart health and keeps you feeling full longer.

Serve this pudding chilled for a refreshing snack or integrate it into your breakfast routine for a nutritious start to your day. To switch things up, try adding a pinch of cinnamon or a spoonful of cocoa powder for a different flavor profile.