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High Protein Meals

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32-minute post-prep energy walking routine with two steady blocks and easy recovery

32-Minute Post-Prep Energy Walk

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22-minute protein-meal planning walking routine with two steady blocks and easy recovery

22-Minute Protein-Meal Planning Walk

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Apricot poster compares paper cones of pretzels and unsalted peanuts with a more-protein-by-weight message.

Pretzel Snack Swap: Try Unsalted Dry-Roasted Peanuts

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Blue coastal grocery graphic compares drained oil-packed and water-packed light tuna as a lower-fat protein option.

Canned Tuna Swap: Water-Packed Instead of Oil-Packed

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Charcoal grocery graphic compares trays of 80% lean and 95% lean ground beef with a lower saturated fat message.

Ground Beef Swap: Choose 95% Lean Instead of 80% Lean

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Mint and yellow poster compares avocado-only sandwich filling with avocado and chopped hard-boiled egg.

Avocado Sandwich Swap: Replace Some Filling with Cooked Egg

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Kraft lunch bag graphic compares salami and plain roast turkey sandwiches with a lower-sodium protein message.

Salami Sandwich Swap: Choose Plain Home-Roasted Turkey

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Ocean-blue poster shows tomato pasta changing to a pasta-and-shrimp mixture on a curved divided plate.

Pasta Dinner Swap: Replace Part of the Noodles with Shrimp

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Orange dinner graphic compares mushroom and broccoli stir-fry with a version containing golden firm tofu cubes.

Mushroom Stir-Fry Swap: Make Room for Firm Tofu

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Coral checkerboard graphic compares cream cheese toast with cottage cheese toast topped with radish and chives.

Cream Cheese Toast Swap: Try Lowfat Cottage Cheese

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Lavender breakfast graphic compares water and lowfat milk pitchers flowing into matching oatmeal bowls.

Oatmeal Liquid Swap: Lowfat Milk Instead of Water

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Blue graphic compares sour cream and plain nonfat Greek yogurt on ceramic spoons above a rice and bean bowl.

Sour Cream Bowl Sauce Swap: Try Plain Nonfat Greek Yogurt

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Purple bowl ingredient graphic shows corn changing to shelled edamame with more protein at the same cooked weight.

Bowl Topping Swap: Edamame Instead of Sweet Corn

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Baked shrimp and chicken breast in equal cooked portions with matching vegetables for a protein meal.

Baked Shrimp vs Chicken Breast for a High-Protein Meal

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Cooked seitan and tempeh in equal 120 g portions with matching vegetables for a plant-based meal.

Seitan vs Tempeh for a Plant-Based Protein Meal

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Halibut nutrition card showing 111 calories, 22.5 grams protein, and 1.6 grams total fat per 100 grams cooked with dry heat.

Cooked Halibut Nutrition Facts for a Clear Portion

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White bean nutrition card listing 139 calories, 9.7 grams protein, and 6.3 grams fiber per 100 grams cooked without salt.

Cooked White Bean Nutrition Facts for Meal Planning

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Rainbow trout nutrition card showing 143 calories, 20.2 grams protein, and 6.3 grams total fat per 85 grams cooked.

Cooked Rainbow Trout Nutrition Facts by Portion

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Tilapia nutrition card listing 128 calories, 26.2 grams protein, and zero grams total carbs per 100 grams cooked with dry heat.

Cooked Tilapia Nutrition Facts for Low Carb Meals

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Cooked tempeh nutrition card showing 195 calories, 19.9 grams protein and 11.4 grams total fat per 100 grams before sauces.

Cooked Tempeh Nutrition Facts for Protein-Focused Meals

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Firm tofu card with 144 calories, 17.3 grams protein and 8.7 grams total fat per 100 grams of uncooked tofu prepared with calcium sulfate.

Firm Tofu Nutrition Facts for Meal Ingredient Planning

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Lean beef patty card showing 148 calories, 22.4 grams protein and 5.8 grams total fat per three-ounce cooked broiled patty weighing 85 grams.

Lean Beef Patty Nutrition Facts for a Cooked Lunch Portion

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Sardine nutrition card with 208 calories, 24.6 grams protein and 11.4 grams total fat per 100 grams of drained oil-packed Atlantic sardines with edible bones.

Canned Sardine Nutrition Facts for a Drained Lunch Portion

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Cooked shrimp nutrition card with 84 calories, 20.4 grams protein and 0.2 grams total fat per three ounces weighing 85 grams.

Cooked Shrimp Nutrition Facts for Dinner Planning

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