Getting 50 grams of protein in one meal may sound like something reserved for bodybuilders or professional athletes, but that’s not necessarily true. It’s actually a practical, satisfying approach to eating for just about anyone: whether you’re trying to stay full longer, manage blood sugar, or support muscle repair and healthy aging.

There may be differences in exactly how much protein you need per day, but in all of these cases, loading your plate with quality protein pays off.

What’s more, a high-protein meal doesn’t need to be boring, bland, or reliant on powders. In this guide, you’ll find out what 50g of protein in a meal can look like, without sacrificing taste.

Top Sources of Protein for Your Meals

Before diving into specific recipes, it’s worth looking at some of the best protein-rich foods to put in your pantry or fridge. Mixing and matching from these sources makes hitting 50g a lot easier than you might think—whether you’re following an omnivore, vegetarian, or vegan diet.

Lean Meats & Poultry

In terms of lean meat, chicken breast remains the leader with about 31g of protein per 100g or 3.5 ounces (oz). Turkey and lean cuts of beef or pork (like tenderloin) are also efficient protein sources with minimal fat when trimmed well.

Fish & Seafood

Salmon, tuna, and white fish are great for protein and come with the bonus of heart-healthy omega-3s. A fillet of salmon (170g) can pack over 35g of protein on its own.

Eggs

Typically, eggs contain about 6–8g of complete protein, offering versatility and a nutrient-rich option for breakfast, bowls, and bakes.

Dairy

Greek yogurt and cottage cheese each provide 15–20g of protein per cup, along with calcium and gut-friendly probiotics.

Plant-Based Sources

Seitan boasts up to 25g protein per 100g serving, while tofu, tempeh, legumes, and grains like quinoa can round out the rest. Pairing multiple plant-based proteins in one meal helps you get the full amino acid profile for health and maximum muscle-building potential. 

High-Protein Meal Ideas for an Omnivore Diet

*Nutrient estimates are provided for informational purposes and are not considered exact. Numbers may vary slightly based on brands and preparation methods.

Cheesy Chicken Pasta

A comfort classic upgraded for higher protein intake.

Ingredients (1 serving):

• 1 tsp olive oil

• ½ chopped onion

• 2 cloves garlic, minced

• 150g skinless chicken breast

• 1 cup chopped vegetables (zucchini, bell pepper, tomato)

• 200g pasta

• 2 tbsp tomato purée

• 30g grated mozzarella

• 50g dry whole grain pasta

• Salt, pepper, oregano

Instructions: First sauté onion and garlic in olive oil, then add the chicken. Thoroughly cook it before adding the vegetables. Add the pasta by stirring and puréeing it, then add seasoning and let simmer. Meanwhile, cook pasta. Combine with sauce and stir in cheese off heat.

Turkey & Quinoa Stuffed Bell Peppers

A savory and colorful dish loaded with lean protein and fiber.

Ingredients (1 serving):

• 150g lean ground turkey

• 100g cooked quinoa

• 50g black beans

• 2 large bell peppers (halved and seeds removed)

• 30g shredded cheese (e.g., cheddar or mozzarella)

• 1 tsp olive oil

• 1 tbsp chopped onion

• 1 clove garlic, minced

• Salt, pepper, and cumin to taste

Instructions: Preheat oven to 375°F (190°C). Take a skillet and heat the olive oil over medium heat. Sauté onion and garlic for 2–3 minutes. Add turkey and cook until browned. Stir in quinoa, black beans, and seasonings. Spoon mixture into halved bell peppers and top with shredded cheese. Put everything in a baking dish, then bake for 15–20 minutes. Wait until cheese is melted and peppers are tender, then enjoy.

Beef & Lentil Chili

A hearty, slow-simmered favorite that’s both rich in flavor and high in protein.

Ingredients (1 serving):

• 120g lean ground beef

• 150g cooked lentils

• 75g canned kidney beans (rinsed)

• ½ chopped onion

• 1 clove garlic, minced

• 200g canned tomatoes

• 1 tsp olive oil

• 1 tsp chili powder

• ½ tsp cumin

• Salt & pepper to taste

Instructions: In a pot, heat olive oil over medium heat. Sauté onion and garlic until soft. Add ground beef and cook until browned. Stir in lentils, kidney beans, tomatoes, and spices. Let simmer on a low heat for 15–20 minutes, occasionally stirring. Adjust seasoning to taste.

Grilled Salmon with Edamame Rice Bowl

A light yet filling bowl with anti-inflammatory fats and complete proteins.

Ingredients (1 serving):

• 170g salmon fillet

• 100g shelled edamame (steamed)

• ½ cup cooked brown rice

• 1 tsp sesame oil

• 1 tsp low-sodium soy sauce

• 1 tbsp chopped scallions

• Optional: lime wedge

Instructions: Grill salmon on medium-high heat for 4–5 minutes per side or until flaky. Meanwhile, steam edamame and cook brown rice if not already prepared. Assemble bowl with rice, edamame, and grilled salmon on top. Trickle on some sesame oil and soy sauce, and garnish with scallions and lime.

50g of Protein in One Meal for Vegetarians

High-Protein Cottage Cheese Bowl 

A creamy and refreshing no-cook meal, ideal for any time of day.

Ingredients (1 serving):

• 200g cottage cheese (low-fat or full-fat)

• 1 scoop whey protein (unflavored or vanilla)

• 1 tbsp chia seeds

• 1 tbsp sliced almonds

• ½ cup fresh berries

• 1 tsp honey (optional)

Instructions: Stir or blend whey protein into cottage cheese until fully combined. Top with chia seeds, almonds, berries, and a drizzle of honey. Serve chilled or at room temperature.

Egg & Lentil Breakfast Wrap

A protein-rich, savory wrap to power your morning or refuel post-workout.

Ingredients (1 serving):

• 3 whole eggs

• 100g cooked green lentils

• 30g plant-based grated cheese (e.g., from Sheese or Violife)

• 1 high-protein tortilla wrap (10–15g protein)

• Salt, pepper, paprika to taste

• 1 tsp olive oil

Instructions: Whisk eggs with salt, pepper, and paprika. Heat oil in a pan and scramble eggs until just set. Warm tortilla in a skillet. Layer lentils, scrambled eggs, and cheese in the center. Crimp into a wrap, then toast seam-side down until crisp.

To find a plant-based grated cheese, look for the terms “vegan” or “plant-based” on the label or search for the “Certified Plant-based” checkmark for verification.

Protein Pancakes with Greek Yogurt

Light, fluffy, and deceptively rich in protein — a weekend-worthy meal.

Ingredients (1 serving):

• 2 eggs

• ¼ cup cottage cheese

• ⅓ cup oat flour or blended oats

• 1 scoop protein powder (vanilla or unflavored)

• ½ tsp baking powder

• 1 tsp vanilla extract

• 150g Greek yogurt (for topping)

• 1 tbsp peanut butter (optional)

• Coconut oil for cooking

Instructions: Blend eggs, cottage cheese, oats or oat flour, protein powder, baking powder, and vanilla until smooth. Let batter rest for 5 minutes. Cook in coconut oil over medium heat, flipping when bubbles appear. Top with Greek yogurt and optional peanut butter.

50 Grams of Protein in One Meal: Vegan Options

Seitan & Chickpea Wrap

This satisfying wrap layers rich plant-based protein with creamy tahini and crisp veggies.

Ingredients (1 serving):

• 100g seitan, sliced

• 100g canned chickpeas, rinsed and mashed

• 1 high-protein tortilla wrap (10–12g protein)

• 1 tbsp tahini

• 1 tsp lemon juice

• ¼ cucumber, sliced

• A handful of leafy greens

• Salt, pepper, and cumin to taste

Instructions: In a bowl, mash chickpeas with tahini, lemon juice, salt, pepper, and cumin. Lightly toast the wrap in a skillet for 30 seconds on each side. Layer with mashed chickpeas, sliced seitan, greens, and cucumber. Crimp the wrap and toast it seam-side down until thoroughly warmed through.

Tofu & Veggie Stir-Fry with Peanut Sauce

A savory, high-protein bowl packed with crisp veggies and a creamy, satisfying peanut sauce.

Ingredients (1 serving):

• 200g firm tofu, pressed and cubed (about 7 oz)

• 1 cup broccoli florets

• ½ red bell pepper, sliced

• ½ carrot, julienned

• ½ cup cooked brown rice

• 2 tbsp natural peanut butter

• 1 tbsp soy sauce

• 1 tsp maple syrup

• ½ tsp grated fresh ginger

• 1 clove garlic, minced

• ¼ cup water

• 1 tsp sesame oil (optional)

Instructions:

Heat a skillet with sesame oil (if using). Fry the tofu cubes in a pan until golden all around. Set aside.

In the same skillet, stir-fry broccoli, bell pepper, and carrot until just tender-crisp.

In a bowl, whisk together peanut butter, soy sauce, maple syrup, ginger, garlic, and water to create a smooth sauce.

Return tofu to the pan, pour sauce over everything, and stir to coat well. Let simmer until heated through, about 2–3 minutes.

Serve over brown rice for a hearty, high-protein vegan meal.

Note: Protein content can vary based on tofu brand and peanut butter used.

Tempeh & Quinoa Power Bowl

A balanced, whole-food bowl rich in plant protein, healthy fats, and vibrant textures.

Ingredients (1 serving):

• 225g tempeh (about 8 oz), sliced and grilled

• 1 cup cooked quinoa

• 1 cup canned black beans, rinsed and drained

• ½ avocado, sliced

• 1 cup fresh spinach

• 2 tbsp hemp seeds

• Dressing: 1 tsp olive oil, 1 tbsp lemon juice, salt & pepper

Instructions: Grill or pan-sear tempeh slices until golden and slightly crisp.

In a serving bowl, layer spinach, quinoa, black beans, avocado, and grilled tempeh.

Sprinkle hemp seeds on top for a nutty crunch and extra protein.

Whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the bowl.

Serve warm or at room temperature for a satiating, protein-powered meal.

Once you’ve tried one of these high-protein meals, building a full meal plan with 100g of protein daily will seem a lot easier to tackle.

Final Thoughts

It might initially sound like a stretch, packing 50g of protein into a single meal—until you break it down, that is. With a smart combination of ingredients, it becomes not only doable but enjoyable.

Whether you’re meal-prepping, aiming to feel fuller longer, or just ready to level up your plate, these ideas prove that protein can be both functional and flavorful. Start with just one recipe that fits your lifestyle—and build from there.