Quick and Easy High Protein Meals To Keep You Fueled & Focused

If you have a busy day ahead, have been increasing the intensity of your workouts, or simply looking to achieve your new year’s resolutions, incorporating protein-rich ingredients into your diet is one way to keep your body nourished. Proteins are critical building blocks needed for replenishment, boosting the body’s defenses, building and repairing tissues, and ensuring proper growth. Here are some easy and healthy high protein meals to ensure your family gets enough of this critical building block. 

Buckwheat Buttermilk Pancakes

Light and fluffy, with a delicate nutty flavor, this healthy protein breakfast requires minimal effort and takes only 30 minutes tops. All you have to do is whisk together buckwheat flour, all-purpose flour, sugar, salt, baking soda, eggs, buttermilk, unsalted butter, and vanilla extract to make the pancake batter. Once you have the batter ready, scoop ¼ cup of the batter onto a buttered frying pan or griddle, and cook them until they are golden brown on both sides. Sounds easy, huh? The buckwheat flour in this high protein recipe is packed with dietary fiber, niacin, complex carbohydrates, and protein. 


This healthy protein breakfast is a great way to sneak in protein and vital nutrients into your kids’ diets. It’s one healthy protein recipe your kids definitely won’t make a fuss about. Buckwheat flour is also gluten-free, making it a great option for households with family members who have celiac disease or grain sensitivities. 

Soya Chunks Burger Patty

Soya Chunks, also known as Soya Wadi, provide a nice substitute for meats when you’re after vegetarian protein. Here, the soya chunks are used as the main ingredient for burger patties, grilled to perfection in just a few minutes over a skillet on the stovetop. This high protein recipe provides a refreshing break from the ordinary hamburger patty. While the patties are made with vegetarian protein, the soya chunks deliver the meaty texture and taste like a hamburger - so much so that you will not be able to tell the difference! 


This high protein recipe makes for a satiating high protein dinner, delivering ~52 grams of protein per serving. Soya Chunks are also packed with vitamins, minerals, and fiber, fueling your body with all the vital nutrients. If you have a busy week ahead, you can make this high protein recipe ahead of time and create various meals for the week. These burger patties can be added to salads, sandwiches, or enjoyed alone as a snack, providing versatile high protein vegetarian meal options for the week ahead. 

Red Lentil Salad

This hearty high protein recipe is soon to be your go-to weekday high protein lunch. It comes together in less than 15 minutes and is filled with ingredients the whole family will get behind. Red Lentil, also known as Masoor Dal, used in this recipe, is packed with vitamins, folic acid, magnesium, phosphorus, iron, and zinc. Throw in the lentils in a pressure cooker with 2 cups of water and pressure cook for 2 whistles. Add the cooked red lentils to a bed of green salad, and you have yourself a high protein lunch. If you want to switch things up, add the red lentil salad to tacos, burritos, or toast for a high protein dinner or high protein breakfast.  

Urad and Chana Dal Lentil Soup 

The best healthy high protein meals are ones that require little to no prep and make your kitchen smell divine. This high protein recipe delivers all that. Saute cumin seeds, ginger-garlic paste, green chilies, onion, tomatoes, turmeric powder, bara masala, ghee, and oil in a pressure cooker. Add rinsed urad dal and chana dal, and pressure cook for 3-4 whistles. Let the pressure release, then blend the dal to get a soup-like consistency. Transfer to a bowl and garnish with red chili flakes, black pepper powder, and cilantro. 


Urad dal and Chana dal are superfoods packed with vitamins, antioxidants, dietary fiber, and protein. 1 cup of chana dal alone provides ~54% of the daily fiber requirement. The cumin seeds and spices amp up the flavor and add an extra shot of nutrients to this healthy high protein meal.  

Lentil Shepherd’s Pie 

This high protein recipe might seem like a lot of work, but you will be surprised to know that most of the cooking in this high protein recipe is hands-off:

  1. Add the lentils to a saucepan and bring it to a boil.
  2. In another saucepan, saute the vegetables.
  3. Stir in the flour, cooked lentils, red wine, Worcestershire sauce, tomato paste, peas, and parsley.
  4. Sprinkle in salt and pepper.
  5. Transfer the lentil mixture to a casserole dish, top it with mashed potatoes, and bake for 20-25 minutes at 400°F.

As the lentil shepherd’s pie bakes, you can whip up a refreshing salad for a high protein dinner. 


Flavorful, filling, and easy-to-make, these healthy high protein meals are perfect for when you have a busy schedule or simply looking to incorporate more protein into your diet. Our take on healthy high protein meals is made with Danfe’s Pure and Natural ingredients. These ingredients are GMO-free, pesticide-free, and chemical-free. As a bonus, these ingredients contain essential vitamins, minerals, protein, and fiber, meaning they provide complete nutrition. Next time you need to buy groceries, pick up Danfe’s Pure and Natural ingredients for versatile, nutritious, and delicious high protein meals.
Location: United States

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