Tag: High Protein

High-Protein Adult Lunchable

High-Protein Adult Lunchable

Posted on by Amy MS, RD, LDN

High-Protein Adult Lunchable

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High-Protein Adult Lunchable

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 1 Serving 1x
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Description

This High-Protein Adult Lunchable is packed with ~30g protein and comes together in just 10 minutes. Hard-boiled eggs, cheddar, hummus, almonds, crunchy veggies, whole-grain crackers, and fresh grapes make a balanced, satisfying lunch that’s easy to assemble, full of flavor, and perfect for meal prep or busy weekdays.

Ingredients

Units Scale
  • 2 Hard Boiled Eggs
  • 1 oz Cheddar Cheese
  • 2 Tbsp Hummus
  • 1 oz Almonds
  • 4–5 Whole Grain Crackers
  • 1/2 cup Cucumber slices
  • 1/2 cup Grapes

Instructions

  1. Grab a lunch container with dividers.
  2. Place 2 hard boiled eggs into the container. Sprinkle with everything bagel seasoning.
  3. Add the 1 oz cheddar cheese, 1 oz almonds to the container.
  4. Add 4-5 whole grain crackers.
  5. Add 1/2 cup cucumber slices and 1/2 cup grapes.
  6. Spoon 2 tbsp of hummus into a small section.
  7. Pop a lid on and put the container into the fridge and meal prep is done!
  • Prep Time: 10 Minutes
  • Category: High Protein, Meal Prep
  • Method: No Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 589
  • Sugar: 16g
  • Sodium: 548mg
  • Fat: 39g
  • Carbohydrates: 36g
  • Fiber: 5g
  • Protein: 30g
  • Cholesterol: 399mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 4 Servings 1x
  • Diet: Gluten-Free
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Description

High-Protein Ground Turkey Taco Bowls are bursting with bold, savory flavor and make meal prep exciting. Tender turkey, smoky roasted sweet potatoes, black beans, and melty cheddar come together in a bowl that’s hearty, satisfying, and packed with protein. Top with avocado, salsa, or Greek yogurt for a customizable lunch or dinner that’ll keep you full and energized all week.

Ingredients

Units Scale

Main Ingredients:

  • 1 1/2 lb Lean Ground Turkey
  • 2 cups Black Beans, drained and rinsed (~1 1/2 cans)
  • 3 cups Sweet Potato, peeled and diced into 1/2-inch pieces (about 2 medium sweet potatoes)
  • 4 cups Mixed Greens or Spinach
  • 1 cup Cheddar Cheese, shredded

Spices for Sweet Potatoes:

  • 1/2 tsp Chili Powder
  • 1/2 tsp Cumin
  • Smoked Paprika
  • 1/4 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Spices for Turkey Taco Seasoning:

  • 1 1/2 tsp Chili Powder
  • 3/4 tsp Cumin
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Dried Oregano
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Optional Toppings:

  • Salsa
  • Hot Sauce
  • Greek Yogurt
  • Avocado

Instructions

Roast the Sweet Potatoes:

  1. Preheat oven to 425° F. Cover a large sheet tray with foil and set aside.
  2. Pour 2 tsp olive oil onto the sheet tray, then add the diced sweet potato.
  3. Season the sweet potatoes with 1/2 tsp chili powder, 1/2 tsp smoked paprika, 1/4 tsp cumin, 1/4 tsp salt and 1/4 tsp black pepper.
  4. Stir together to evenly coat the potatoes. Roast for 20-25 minutes stirring halfway, until the sweet potatoes are tender and lightly caramelized. 

Cook the Ground Turkey:

  1. Heat a large skillet over medium heat. Add 2 tsp olive oil.
  2. Add the ground turkey and cook, breaking it into small crumbles, until fully browned (7-8 minutes).
  3. Add the spices, 1 1/2 tsp chili powder, 3/4 tsp cumin, 1/2 tsp smoked paprika, 1/2 tsp onion powder. 1/2 tsp garlic powder, 1/2 tsp dried oregano, 1/2 tsp salt and 1/4 tsp pepper.
  4. Stir to combine and cook for another 1-2 minutes for the spices to season the meat. 

Assemble the Bowls:

  1. Divide the 4 cups of greens into 4 containers.
  2. Top each with 1/4 of the turkey mixture, then 1/2 cup of the rinsed black beans.
  3. Next add 3/4 cup of the roasted sweet potatoes to each container or bowl. Top with 1/4 cup cheese per serving.
  4. Seal with an airtight lid and place into the refrigerator until you are ready to enjoy.

Equipment

Notes

  • When you are ready to eat, heat the bowls in the microwave for 2-3 minutes, top with any additional toppings you like (my fav is a little hot sauce!) and enjoy!
  • Dishes will keep well in the refrigerator for 3-4 days. 
  • Prep Time: 10 Minutes
  • Cook Time: 25 Minutes
  • Category: Dinner, High Protein, Lunch, Meal Prep
  • Method: Roast, Skillet
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 594
  • Sugar: 4.7g
  • Sodium: 832mg
  • Fat: 25g
  • Carbohydrates: 44g
  • Fiber: 12g
  • Protein: 52g
  • Cholesterol: 149mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

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Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Yield: 1 Salad 1x
  • Diet: Dairy-Free, Gluten-Free
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Description

This Asian Chicken Mason Jar Salad is a registered dietitian–approved meal prep that proves healthy lunches don’t have to be boring. With tender chicken, crisp vegetables, edamame, and a bold sesame-ginger dressing, it delivers the perfect balance of protein, fiber, and fresh flavor. Prep it ahead for a nourishing, satisfying lunch that makes busy weekdays easier.

Ingredients

Units Scale

Dressing:

  • 1 Tbsp Soy Sauce (low-sodium)
  • 1 Tbsp Rice Wine Vinegar
  • 1 tsp Sesame Oil
  • 1 tsp Honey
  • 1 tsp Sriracha
  • 1 Clove Garlic, minced
  • 1/4 tsp Ground Ginger

Salad:

  • 4oz Cooked Chicken Breast, diced
  • 1/4 cup Edamame (shelled)
  • 1/2 cup Red Cabbage, shredded
  • 1/4 cup Carrots, shredded
  • 1/4 Red Bell Pepper, thinly sliced
  • 1/4 cup Mandarin Orange Sements
  • 1 Green Onion, minced
  • 1 cup Mixed Greens
  • 2 Tbsp Sliced Almonds
  • 1 tsp Sesame Seeds

Instructions

  1. To the bottom of a mason jar, add all dressing ingredients and whisk together.
  2. Next layer the salad ingredients. Start with the chicken, then top with edamame, cabbage, carrots, bell pepper, mandarin oranges, green onion, mixed greens, sliced almonds and sesame seeds.
  3. Put a lid on your mason jar to keep it airtight and fresh then pop into the refrigerator.
  4. Salad will keep well in the refrigerator for 2-3 days. 

Equipment

Notes

  • You can substitute shredded rotisserie chicken for the diced chicken breast, keep in mind this will increase the sodium content of this dish. 
  • Prep Time: 15 Minutes
  • Category: Anti-Inflammatory, Dinner, High Protein, Meal Prep, Salad
  • Cuisine: Asian

Nutrition

  • Serving Size: 1
  • Calories: 463
  • Sugar: 12g
  • Sodium: 678mg
  • Fat: 21g
  • Carbohydrates: 33g
  • Fiber: 10g
  • Protein: 39g
  • Cholesterol: 83mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 30 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Buffalo Salmon Bowls are my twist on classic buffalo flavors—roasted salmon tossed in a tangy, creamy yogurt-hot sauce. Loaded with brown rice, fresh veggies, and a little feta, they’re flavorful, protein-packed, and ridiculously easy to throw together.

Ingredients

Scale

For the Salmon and Sauce:

  • 2 lbs Salmon, skin removed, diced into 1-inch pieces 
  • 3/4 cup Greek Yogurt
  • 1/4 cup Hot Sauce
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/2 tsp Lemon Zest
  • 1/2 tsp Salt
  • 1/2 tsp Pepper

For the Bowl:

  • 2 Cups, Cooked Brown Rice
  • 1 Cucumber, peeled and sliced
  • 1 cup Shredded Carrot
  • 1 cup Edamame
  • 1/2 cup Crumbled Feta Cheese
  • 4 Scallions, minced

Instructions

  1. Preheat the oven to 400°F. Line a sheet pan with parchment paper and set aside.
  2. Make the buffalo sauce: In a large bowl, whisk together Greek yogurt, hot sauce, smoked paprika, garlic powder, onion powder, lemon zest, salt, and pepper until smooth.
  3. Coat the salmon: Place salmon cubes on the prepared sheet pan. Add 1/3 of the buffalo sauce and toss with a spatula to coat evenly.
  4. Roast the salmon: Bake for 15–20 minutes, or until salmon is cooked through (145°F) with lightly browned, crispy edges.
  5. Prep the vegetables: While the salmon roasts, peel and slice the cucumber, shred the carrots, and mince the scallions.
  6. Assemble the bowls: Add 1/2 cup of cooked brown rice to the bottom of each bowl. Top with 1/4 of the roasted salmon, then add vegetables as desired. Sprinkle 1–2 tbsp crumbled feta cheese over the top and drizzle with remaining buffalo sauce. Enjoy!

Equipment

Notes

  • You will likely have leftover sauce! Save it for leftovers or drizzle on wraps or salads!
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Dinner
  • Method: Roast

Nutrition

  • Serving Size: 1 Serving
  • Calories: 550
  • Sugar: 6g
  • Sodium: 830mg
  • Fat: 30g
  • Carbohydrates: 45g
  • Fiber: 5g
  • Protein: 45g
  • Cholesterol: 75mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

Posted on by Amy MS, RD, LDN

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Diet: Vegetarian
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Description

This Chocolate Hazelnut Protein Granola is made with hearty oats, crunchy hazelnuts, rich cocoa, and naturally sweetened with maple syrup. Packed with protein and simple, wholesome ingredients, it’s the perfect easy recipe for a healthy breakfast or snack.

Ingredients

Units Scale
  • 4 cups Old Fashioned Oats
  • 1 cup Hazelnuts, roughly chopped
  • 1/4 cup Protein Powder (I like Polar Joe)
  • 3 tbsp Coca Powder
  • 1/8 tsp Salt
  • 1/2 cup Coconut Oil or Grapeseed Oil
  • 1/2 cup Maple Syrup
  • 2 tsp Vanilla Extract
  • 1/4 cup Dark Chocolate Chips (Optional)

Instructions

  1. Preheat oven to 325° F. Place a silpat or parchment paper over a large sheet tray, set aside.
  2. To a food processor or blender, add the 1 cup hazelnuts and process until the nuts become a coarse meal texture.  
  3. Next, to a large mixing bowl add the oats, cocoa powder, hazelnuts, and salt. Stir together with a spatula and set aside.
  4. In a microwave safe bowl, melt the coconut oil. Or if you are using grapeseed oil, skip this step.
  5. Next, add the maple syrup, vanilla extract and protein powder. Whisk together to combine.
  6. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  7. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring halfway through at around 12 minutes.
  8. After 25 minutes remove the granola from the oven. Place sheet tray on a wire rack and allow to cool completely.
  9. Add the dark chocolate chips (if using) and stir together. 
  10. Store the granola in an airtight container.
  11. Serve over Greek Yogurt with fruit or enjoy plain as a snack!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Breakfast, Snack, Meal Prep
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/12
  • Calories: 236
  • Sugar: 9g
  • Sodium: 71mg
  • Fat: 16g
  • Carbohydrates: 21g
  • Fiber: 5g
  • Protein: 9g
  • Cholesterol: 0mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Protein Pancakes

Protein Pancakes

Posted on by Amy MS, RD, LDN

Protein Pancakes

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Protein Pancakes

Protein Pancakes

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 6 Pancakes 1x
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Ingredients

Units Scale

Instructions

  1. In a large bowl, add the 1 cup pancake mix, egg and milk. Whisk together.
  2. Heat a griddle or large skillet over medium heat.
  3. Spray with nonstick spray. Drop spoonfuls of batter onto the pan so that you have 6 pancakes.
  4. Allow to cook for 2-3 minutes until bubbles begin to form on top of the pancakes.
  5. Flip the pancakes and allow to cook for another minute.
  6. Top with your favorite pancake toppings, fruit, maple syrup, peanut butter, and enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Griddle
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 100
  • Sugar: 2g
  • Sodium: 160mg
  • Fat: 2g
  • Carbohydrates: 14g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 31mg

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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels
Whole Wheat Air Fryer Bagels
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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 8 1x
  • Diet: Vegetarian
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Description

Homemade Whole Wheat Air Fryer Bagels with simple ingredients. Your kitchen will smell like a bagel shop in no time!

Ingredients

Scale
  • 2 cups Greek Yogurt
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 1 Egg

Instructions

  1. Preheat air fryer to 325° F.
  2. Add the Greek Yogurt, flours, baking powder, and salt to a stand mixer bowl or a large bowl.
  3. With the paddle attachment, mix the ingredients together on low until the dough comes together in a ball. (Alternatively, you can mix this by hand with a wooden spoon or spatula.)
  4. Remove the dough from the bowl to countertop and knead by hand a few times to full incorporate the yogurt into the flour.
  5. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  6. Place the egg into a bowl and add 1 tbsp of water. Whisk to break up the egg and combine. Next, brush each bagel with the egg wash. Sprinkle on toppings to your preference. (I love everything bagel seasoning here!)
  7. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Then, remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels.

Equipment

Notes

Slice in half and top with avocado for some healthy fat, if you so desire!

  • Prep Time: 10
  • Cook Time: 12
  • Category: Breakfast, Lunch, Sides, Snack
  • Method: Air Fry
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 143
  • Sugar: 1.94g
  • Sodium: 168mg
  • Fat: 0.76g
  • Saturated Fat: 0
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 9.6g
  • Cholesterol: 2.5mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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