3 high-protein meals for building muscle

In search of high-protein recipes to complement your workouts? If so, you’re in the right place! We’ve whipped up three easy, high-protein meals for breakfast, lunch, and dinner.

Protein is an essential part of any balanced diet, even more so for athletes looking to lose weight or gain muscle.

Protein is especially important for athletes as it helps to repair and rebuild muscle.

Power breakfast: High-protein, no-whey (protein powder) oatmeal

This oatmeal can be made countless different ways. High in protein, it is prepared the night before and eaten cold.


  • 1/2 cup rolled oats
  • 1/2 cup no-fat plain yogurt (or no-fat fromage blanc or Greek yogurt)
  • 1/5 cup semi-skimmed milk
  • 1/2 to 1 tbsp (according to the desired sweetness) of maple syrup (or the sweetener of your choice)
  • 1 tbsp unsweetened cocoa powder
  • 1 tbsp chia seeds
  • A few chocolate chips


Prepare the night (or at least 6 hours) before.

It couldn’t be any easier: Pour the oats, chia seeds, cocoa powder, yogurt, maple syrup, chocolate chips, and finally the milk into a bowl.

Mix well and refrigerate. The oats and chia seeds will soak up the liquid and swell overnight.

The next day, simply serve this high-protein oatmeal with a piece of fruit (banana, apple, etc.) and enjoy!

Light lunch: Spinach and salmon crepes

Light and high-protein meals

These crepes are made with spinach and topped with fromage blanc and smoked salmon or trout. Crepes with spinach? It might sound weird, but trust me – they’re delicious! Healthy and ready in minutes, these crepes are perfect for lunch at the office or while on the go.

Ingredients (for 2 crepes):

  • 10.5 oz defrosted spinach (frozen spinach is easier to use than fresh spinach as it requires no cooking or blending)
  • 1 cup buckwheat flour
  • 4/5 to 1 cup of milk
  • 1 egg (optional, but recommended to improve the texture of the crepes)
  • 1 pinch of salt
  • 1 tbsp olive oil

For the topping:

  • 1 cup low-fat fromage blanc (or cream cheese)
  • 5.3 oz smoked salmon or trout (sliced)
  • Fresh herbs of your choice (dill, chives, etc.)
  • A few drops of lemon juice


In a large bowl, mix the defrosted spinach with the flour, salt, milk, and egg until smooth. Feel free to add a little more milk if you find the mixture too thick.

Preheat a frying pan with the olive oil, then cook the crepes one at a time (around 2 minutes on each side). 

Top with the fromage blanc (previously mixed with the fresh herbs and lemon) and the slices of smoked salmon or trout.

Roll them up and enjoy warm, preferably with a green salad!

Dynamite dinner: Tuna muffins

Tuna muffin is a very high-protein meals

Sweet muffins are super high in calories, so should be enjoyed in moderation!

How about a low-calorie, high-protein muffin instead? You’ll only need 4 ingredients. 


  • 4.2 oz tuna in water
  • 2 eggs
  • 4 tbsp fromage blanc
  • A handful of fresh spinach
  • A pinch of salt/pepper


Mix all the ingredients in a large bowl.

Pour the mixture into the slots of a muffin tin and bake at 392°F for 30 to 35 minutes. The muffins should be golden brown. Serve with a nice green salad.

Tip: For more carbs, throw in a couple slices of toast with the toppings of your choice (cheese, avocado, etc.).  

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