High Protein Recipes

Protein consumption is essential during weight loss because during a caloric restriction it promotes greater fat loss while preserving lean muscle mass. This is critical because lean mass is the primary driver of basal metabolic rate. Protein also enhances satiety by elevating satiety hormones, increasing diet-induced thermogenesis, and suppressing appetite. However, protein alone is not enough. It’s important to pair increased protein intake with structured strength training.

Protein protects muscle, controls hunger, and becomes even more important when losing weight on GLP-1 medications where appetite suppression can inadvertently lead to inadequate protein intake. Below are examples of meals that contain around 40 grams of protein. Ideal for those needing to intake enough protein such as those on GLP-1 medications and those looking to lose weight and build muscle.

High Protein Recipes

Teriyaki Salmon Bowl

Recipe by: Jess Beacom

Nutritional Facts:

• Calories: 560 kcal
• Total Fat: 18g
• Carbohydrates: 65g
• Protein: 40g
• Total Sugar: 19g

Ingredients:

• 4 (5-6 ounce) salmon filets
• 3 cups cooked brown rice or white rice
• 2 cups chopped cucumber
• 1 cup shelled edamame, cooked and cooled
• 1 cup shredded or julienned carrots
• 1 medium avocado, sliced
• 2 green onions, thinly sliced
• 1/2 cup coconut aminos
• 1/4 cup honey
• 1 tablespoon rice vinegar
• 1 tablespoon toasted sesame oil
• 3 garlic cloves, minced (1 tablespoon)
• 1 teaspoon grated fresh ginger (or 1/2 teaspoon dried ginger)
• 1.5 tablespoons cornstarch
• 2 tablespoons warm water (to dissolve the cornstarch)
• Sesame seeds (optional for garnish)

Directions:

1. Place salmon filets in a shallow dish and set aside.
2. Prepare the teriyaki sauce by combining the coconut aminos, honey, vinegar, sesame oil, garlic and ginger. Whisk well to combine, making sure the honey has dissolved.
3. Pour 1/3 cup of the teriyaki sauce over the salmon filets (saving the rest for later in the recipe).
4. Turn the filets over so that they are skin-side up and set aside while you prepare the cucumbers, carrots and edamame.
5. Preheat the oven on the broiler setting.
6. While the broiler preheats, line a rimmed baking sheet with foil. Place the salmon filets on the baking sheet skin side down, discarding any leftover marinade.
7. Broil for 7-8 minutes or until the fish flakes easily with a fork.
8. While the salmon is broiling, add the remaining sauce to a small saucepan over medium-high heat and bring to a simmer.
9. In a small bowl, whisk together the cornstarch and 2 tablespoons warm water until the cornstarch is dissolved and the liquid looks milky white.
10. When the mixture in the saucepan is simmering, gently whisk in cornstarch slurry and return the combined sauce and cornstarch mixture to a simmer, stirring occasionally.
11. Continue to heat for 3-4 minutes, or until the sauce has thickened.
12. To serve, place 3/4 cup rice in each of the 4 shallow bowls or plates and top with salmon.
13. Divide the cucumbers (1/2 cup), carrots (1/4 cup), edamame (1/4 cup), and avocado in each bowl.
14. Drizzle each bowl with 2 tablespoons of teriyaki sauce and sprinkle with sliced green onions (also referred to as scallions) and sesame seeds, if using.

Chicken Burrito Bowl

Recipe by: Yumna Jawad

Nutritional Facts:

• Calories: 597 kcal
• Total Fat: 20g
• Carbohydrates: 63g
• Protein: 45g
• Total Sugar: 4g

Ingredients:

For the chicken:

• 2 tablespoons olive oil
• 3 tablespoons lime juice
• 3 chipotle chilis in adobo sauce (finely chopped, plus 1.5 tablespoon adobo sauce)
• 1.5 teaspoon garlic powder
• 3/4 teaspoon salt
• 1.5 pounds chicken breast (cut into strips)

For the cilantro lime rice:

• 1 cup long-grain white rice (rinsed)
• 1.5 cups water
• 1/4 teaspoon salt
• 1 lime (zested, plus 2 tablespoons of fresh lime juice)
• 1/4 cup chopped cilantro

To assemble:

• 1 head romaine lettuce, chopped
• 1 cup tomatoes, diced
• 1 cup frozen corn, thawed
• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 small red onion, chopped
• Guacamole or diced avocado

Directions:

1. To make the chicken, stir together oil, lime juice, chopped chiles, adobo sauce, garlic powder, and salt in a large bowl. Add chicken and toss to coat. Cover and let sit in the refrigerator for at least 2 hours or up to overnight.
2. Heat a large pan over medium-high heat. Remove chicken from marinade, and add to pan. Cook, stirring, until cooked through, about 5 minutes. Set aside.
3. To make the rice, add salt and rice to a pot of boiling water. Return to a boil, then reduce heat, cover, and simmer until water is absorbed and rice is tender, 15-18 minutes. Uncover and fluff with a fork, then toss in lime zest, lime juice, cilantro, and additional salt to taste.
4. To assemble, arrange rice and lettuce in the bottom of a serving bowl and top with the chicken, diced tomatoes, diced avocados, corn, black beans and red onions.

Salmon, Lentils and Rice Salad

Nutritional Facts:

• Calories: 509 kcal
• Total Fat: 21g
• Carbohydrates: 45g
• Protein: 37g
• Total Sugar: 1g

Ingredients:

• 4 cups spinach
• 1/2 cup cooked lentils
• 1/3 cup cooked brown rice
• 4 ounces canned salmon, flaked
• 1 tablespoon olive oil
• 1 teaspoon mustard

For the brown lentils:

• 1/4 cup brown lentils
• 3/4 cup water

For the brown rice:

• 1 cup brown rice (dry/uncooked)
• 2.5 cups water

Directions:

1. Toss together the first 4 ingredients.
2. To cook the brown lentils, bring water to a boil in a medium saucepan. Add brown lentils, cover and reduce heat to low. Simmer for about 20-25 minutes, until most of the water has been absorbed. Drain any remaining water.
3. To cook the brown rice, combine rice and water into a pot and bring to a boil. Cover and reduce heat to low. Simmer for 30-40 minutes until most of the liquid is absorbed then remove from heat. Keep covered and steam for an additional 10 minutes. Fluff with fork.

High Protein Pancakes

Recipe by: Mika Kinney

Nutritional Facts:

• Calories: 424 kcal
• Total Fat: 18g
• Carbohydrates: 39g
• Protein: 34g
• Total Sugar: 1g

Ingredients:

• 1 cup Kodiak Protein Pancake Mix
• 4 eggs
• 1/2 cup cottage cheese

Directions:

1. Heat a skillet over low to medium heat with a little butter.
2. Add the ingredients to a blender in the following order: 4 eggs, 1 cup Kodiak Protein Pancake Mix, and 1/2 cup cottage cheese. Blend until smooth.
3. Pour about 1/3 cup of batter onto the pan and cook for about 2 minutes on each side. Flip the pancake when bubbles begin to appear in the wet batter.
4. Repeat with all the batter and then enjoy with your favorite toppings!

Crockpot Pulled Pork Bowls

Recipe by: Jessica Beacom

Nutritional Facts:

• Calories: 423 kcal
• Total Fat: 10g
• Carbohydrates: 40g
• Protein: 39g
• Total Sugar: 8g

Ingredients:

For the shredded pork:

• 1 small yellow onion, thinly sliced (about 1 cup)
• 2.5-3 lb. boneless pork shoulder or Boston butt, patted dry
• 3 garlic cloves, minced
• 1.5 cups BBQ sauce of choice
• 1/4 cup apple cider vinegar
• Fine salt and black pepper to taste

The slaw:

• 1 (10-12 ounce) bag coleslaw mix (about 4 cups)
• 3 green onions, thinly sliced (reserve 2 tablespoons green parts for garnish)
• 1/2 cup chopped fresh cilantro leaves
• 3 tablespoons fresh lime juice (1 large lime)
• 2 tablespoons avocado oil or olive oil
• 1 tablespoon apple cider vinegar
• 2 teaspoons honey
• 1/2 teaspoon ground cumin
• 1/4-1/2 teaspoon fine salt, to taste
• Pinch of chipotle powder or cayenne pepper (optional)

For the bowls:

• 6 cups cooked rice (from 2 cups uncooked)
• Reserved sliced green onions
• Pickles or jalapeno slices
• Additional BBQ sauce for drizzling

Directions:

1. Place the sliced onion in the bottom of a 6 or 8 quart slow cooker.
2. Remove netting from the pork shoulder roast, if there is one. Place the pork roast on top of the onions.
3. Sprinkle the garlic over the pork and pour the BBQ sauce over the pork. Pour the vinegar around the pork so it mixes with the onions in the bottom.
4. Place the lid on the slow cooker and cook on LOW for 8-10 hours.
5. Using two forks or meat shredders, shred the pork directly in the slow cooker, mixing it with the juices. Taste and season with salt and pepper as desired. If serving right away, replace the lid and set to the Warm setting for up to 2 hours before serving.
6. While the pork is cooking, prepare the slaw. In a medium bowl, combine the coleslaw mix, green onions, cilantro, lime juice, oil, vinegar, honey, cumin, salt, and chipotle pepper, if using. Mix well and refrigerate until ready to serve.
7. To assemble: to each serving bowl, add 1/2 to 3/4 cup rice, 1/3 to 1/2 cup slaw, add 1/2 to 3/4 cup of the shredded pork. Drizzle with additional BBQ sauce. Garnish with pickles and sliced green onions.
8. Store leftover shredded pork, rice, and slaw in separate airtight containers in the refrigerator for 2 days (slaw) or up to 4 days (pork and rice).