High Protein Meal Ideas
Protein-Packed Plate Ideas
Here are some delicious, protein-packed meals for breakfast, lunch, and dinner!
Breakfast: Greek Yogurt Parfait with Chia Seeds
- Ingredients: 1 cup plain Greek yogurt (20g protein), 1 tbsp chia seeds (3g protein), ½ cup mixed berries, ¼ cup granola (3-5g protein), 1 tbsp almond butter (3-4g protein).
- Prep: Layer yogurt, berries, and granola in a bowl. Sprinkle chia seeds and drizzle almond butter on top.
- Why it works: This quick parfait delivers ~30g of protein to start your day strong. Berries add antioxidants for recovery, and chia seeds provide healthy fats for sustained energy.
- Total Protein: ~30g
Lunch: Grilled Chicken Quinoa Bowl
- Ingredients: 4 oz grilled chicken breast (28g protein), ½ cup cooked quinoa (7g protein), 1 cup roasted veggies (e.g., broccoli, zucchini), ¼ avocado, 2 tbsp hummus (2g protein).
- Prep: Toss quinoa, chopped chicken, and roasted veggies in a bowl. Top with avocado slices and hummus for creaminess.
- Why it works: With ~37g of protein, this bowl is filling and nutrient-packed. Quinoa adds fiber for digestion, and avocado brings healthy fats to keep you satisfied.
- Total Protein: ~37g
Dinner: Baked Salmon with Lentil Salad
- Ingredients: 5 oz baked salmon (30g protein), ½ cup cooked lentils (9g protein), 1 cup spinach, ¼ cup cherry tomatoes, 1 tbsp feta cheese (3g protein), olive oil and lemon dressing.
- Prep: Bake salmon at 375°F for 15–20 minutes with salt and pepper. Mix lentils, spinach, tomatoes, and feta, then drizzle with olive oil and lemon juice.
- Why it works: This meal packs ~42g of protein and is rich in omega-3s from salmon for brain health and fiber from lentils for digestion—a perfect dinner for recovery.
Total Protein: ~42g
Mone Wellness Team
Brooke Orloff, Katherine Hom, and Savannah Miller make up the Mone team. Together, they have harnessed their diverse expertise in women’s health to create an all-encompassing wellness app that serves as the ultimate resource for postpartum mothers. Brooke Orloff, a certified Prenatal/Postpartum Doula and Lactation Counselor with a Bachelor’s in Sociology and Psychology, draws on her personal experience as a mother of three and her professional background to provide informed and practical support, guiding new parents through the challenges of pregnancy and postpartum transitions. Katherine Hom, MD, a board-certified OB/GYN with a medical degree certification in Women’s Functional and Integrative Medicine, bridges holistic and evidence-based care across a broad spectrum of modalities, offering integrative solutions like lifestyle, nutritional, and mind-body interventions to empower women during the postpartum period. Savannah Miller, a Registered Dietitian and Nurse with dual Bachelor’s degrees in Nutrition and Nursing, leverages her expertise as a former Division I athlete, nutrition coach, and women’s health specialist to deliver sustainable nutrition and lifestyle strategies tailored for mothers. Together, the Mone Team’s complementary strengths—Orloff’s first-hand experience in the perinatal realm, Hom’s obstetrics and integrative medicine expertise, and Miller’s nutrition and lifestyle coaching—form a comprehensive, evidence-informed, platform that addresses the variety of needs of postpartum women and their families.
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