Protein Forward Recipes

Growing up, this was my grandma and auntie’s specialty. Chicken over rice, on repeat, every week. Now that I’m focused on hitting my protein goals, I make this same recipe as an adult — and it turns out it was basically a macro-friendly meal all along. About 60g of protein per serving, barely any hands-on prep, and it tastes like home.

If you’re looking for an easy high protein dinner idea that doesn’t feel like “diet food,” this is it. Everything goes into the crockpot raw — no boiling, no pre-cooking, no babysitting the stove.
Why You’ll Love This Recipe

• High protein, low effort — about 60g of protein per serving without any fancy prep
• Dump-and-go — everything goes into the crockpot raw
• Kid- and family-approved — a nostalgic comfort food that also happens to fit your goals
• Great for meal prep — makes 6 servings

Ingredients
• 52 oz chicken breast
• 2 cups cream of chicken soup
• 2 cans cream of mushroom soup
• 2 cups chicken broth
• 3 cups fresh cut onions and peppers
Seasoning, to taste:
• Tony’s
• Onion powder
• Garlic powder
• Pepper
• Salt

Macros: 492 calories, 60g protein per serving (6 servings). Macros do not include rice.

Instructions
1. Add the chicken, both soups, broth, and seasonings (to taste) to the crockpot — everything goes in raw.

2. Cook on low for 4 hours, or high for 2 hours.

3. In the last hour, stir in the 3 cups of fresh diced onions and peppers.

4. Shred the chicken with a fork right in the pot, then serve over rice.
Tips for Meal Prep
This recipe holds up great in the fridge for 4-5 days, making it an easy option for weekly meal prep. Portion it out over rice in individual containers, and you’ve got a high protein, low-effort lunch or dinner ready to go all week.

Browse My Blog For More High Protein Comfort Food Recipes

This one’s a flex dinner — the kind of plate that looks like it came from a restaurant but

comes together in one skillet and a wok. Blackened catfish, Thai-style shrimp fried rice, and

a garlicky cream sauce drizzled over the top. About 48g of protein per serving, and it

doesn’t taste like “protein food” at all.

Why You’ll Love This Recipe

High protein, restaurant-quality plate — ~48g protein per serving at only ~600

calories

Two proteins, one pan — catfish and shrimp cooked in the same skillet

Better fried rice than takeout — day-old rice, egg white, and real stir-fry technique

That cream sauce — simple garlic cream sauce ties the whole plate together

Ingredients

For the catfish:

4 oz catfish fillet

1 tbsp Cajun blackening seasoning

1 tbsp butter (divided)

For the shrimp:

3 oz shrimp, peeled and deveined

For the fried rice:

1/2 cup cooked jasmine rice, cold (day-old preferred)

1/3 cup diced mixed vegetables (carrot, bell pepper, peas)

1 egg white

2 garlic cloves, minced (divided)1 tsp fish sauce

1 tsp low-sodium soy sauce

1 tsp sesame oil

For the cream sauce:

2 tbsp heavy cream

2 tbsp chicken broth

Pinch red pepper flakes (or Thai chili)

To finish:

1 lime wedge

1 tbsp green onion, sliced

Macros: ~600 calories, ~48g protein per serving.

Instructions

1. Pat the catfish dry and coat both sides with blackening seasoning.
2. Melt half the butter in a hot skillet over medium-high heat. Sear the catfish 3-4 minutes per side until a dark crust forms and it flakes easily.
3. Remove the catfish and set aside. In the same skillet, cook the shrimp 2-3 minutes until pink and opaque, then set aside.
4. Heat sesame oil in a wok or skillet. Add half the garlic and the mixed veggies, and stir-fry for 1-2 minutes.
5. Push the veggies aside, scramble in the egg white, then mix in the cold rice, fish sauce, and soy sauce. Stir-fry until heated through and slightly crisped.
6. In a small saucepan, combine the heavy cream, chicken broth, remaining garlic, and red pepper flakes. Simmer until slightly thickened.
7. Plate the fried rice, top with shrimp, place the catfish on top, and drizzle with the cream sauce. Garnish with green onion and a squeeze of lime. Enjoy!