My Favorite High-Protein Meals for Muscle Growth + Recovery

Whether you're crushing daily gym sessions or just trying to fuel your body better, getting enough high-quality protein is essential for muscle growth, repair, and overall recovery. I’m sharing my go-to high-protein meals and snacks—perfect for busy days, clean eating, and supporting an active lifestyle.

And yes… I’m obsessed with the Mint Chocolate Protein from Bucked Up, so you’ll see it pop up in a few recipes. It’s creamy, delicious, and makes hitting protein goals feel like a treat!

Breakfast Ideas

1. Mint Chocolate Protein Overnight Oats

A dessert-for-breakfast vibe that’s actually good for you.

Ingredients:

• ½ cup oats

• 1 scoop Bucked Up Mint Chocolate Protein

• 1 tbsp chia seeds

• ¾ cup almond milk

• Optional: dark chocolate chips, a dollop of Greek yogurt

Mix ingredients in a jar, refrigerate overnight, and enjoy cold the next morning.

Protein: ~25g

2. Savory Turkey & Egg Breakfast Wrap

For my savory food lovers—this one’s a staple.

Ingredients:

• 1 whole grain wrap

• 2 scrambled eggs

• 3 slices of turkey bacon or lean deli turkey

• ¼ avocado

• Handful of spinach

Roll it up and go!

Protein: ~30g

Lunch Ideas

1. Grilled Chicken Power Bowl

Balanced, fresh, and fully customizable.

Ingredients:

• Grilled chicken breast

• Quinoa or brown rice

• Roasted sweet potato cubes

• Steamed broccoli

• Tahini or Greek yogurt dressing

Meal prep these in containers for the week!

Protein: ~35g

2. Tuna Stuffed Avocados

Super easy and loaded with flavor.

Ingredients:

• 1 can of tuna (in water)

• 1 tbsp Greek yogurt or avocado mayo

• 1 tsp mustard

• Spices: paprika, garlic powder, salt

• 1 avocado, halved and pitted

Spoon the tuna mixture into the avocado halves.

Protein: ~28g

Dinner Ideas

1. Ground Turkey Lettuce Tacos

A lighter twist on taco night—without skipping the protein.

Ingredients:

• 1 lb lean ground turkey

• Taco seasoning

• Butter lettuce leaves

• Toppings: diced tomatoes, shredded cheese, avocado, Greek yogurt

So good you won’t miss the tortillas.

Protein: ~35g per serving

2. Baked Salmon with Asparagus

Fast, flavorful, and packed with omega-3s.

Ingredients:

• Salmon filet

• Olive oil, lemon juice, garlic

• Fresh asparagus spears

• Optional: side of wild rice or couscous

Bake everything on one sheet pan at 400°F for ~20 minutes.

Protein: ~40g

High-Protein Snacks + Sweet Treats

1. Mint Chocolate Protein Shake (My Favorite!)

Post-workout or mid-day treat that tastes like dessert.

Ingredients:

• 1 scoop Bucked Up Mint Chocolate Protein

• 1 cup almond milk

• ½ banana

• Ice

• Optional: handful of spinach or cacao nibs

Blend it all up—creamy, dreamy, and totally satisfying.

Protein: ~25g

2. Greek Yogurt + Nut Butter + Berries

Simple and balanced.

Ingredients:

• ¾ cup plain Greek yogurt

• 1 tbsp almond or peanut butter

• Handful of fresh berries

• Sprinkle of chia seeds or granola

Protein: ~20g

3. Protein Muffins (Mint Chocolate Style)

Bake these for the week and grab them on the go.

Ingredients:

• 2 ripe bananas

• 2 eggs

• 1 cup oats

• 1 scoop Bucked Up Mint Chocolate Protein

• 1 tsp baking powder

• Optional: dark chocolate chips

Mix and bake in a muffin tin at 350°F for ~18-20 minutes.

Protein: ~10g per muffin

Chocolate Mint Protein

Final Thoughts: Fuel Your Fitness with Flavor

High-protein meals don’t have to be boring or bland. Whether you're starting your day with a mint chocolate shake or winding down with baked salmon, fueling your body with the right nutrients makes a huge difference in muscle growth, recovery, and overall energy.

Have questions or want more meal ideas using Bucked Up Protein? Message me on Instagram (@leighann.manross)—I'd love to connect and share more of what’s working for me!