High Protein Recipes for Every Meal

At Wild Health, we stress the importance of getting adequate protein in your diet. Why? Protein isn't just a dietary staple; it's fundamental for cellular repair, muscle growth, and immune function. This powerhouse nutrient is instrumental in muscle maintenance and development, vital for metabolic health, and a key player in ensuring glucose regulation and optimal weight management. With muscles acting as our metabolic torchbearers, they not only boost our physical prowess but also enhance insulin sensitivity, crucial for warding off chronic conditions. Moreover, well-built muscles are our allies in maintaining balance and preventing falls, underpinning a life rich in vitality and autonomy as we age.

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Embracing a diet rich in premium, nutrient-packed protein sources is, therefore, not merely about nurturing strength; it's a commitment to nurturing a life of dynamic energy and enduring health, perfectly encapsulating Wild Health's vision of empowering each individual to navigate their health journey with informed, intentional choices.

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BREAKFAST

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1. Savory Breakfast Skillet

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Protein Count: ~32g

• Ingredients:2 large eggs (12g protein)
• 4 oz lean turkey sausage (22g protein)
• ½ cup diced sweet potatoes
• ¼ cup diced bell peppers
• ¼ cup diced onions
• 1 handful of spinach
• Salt, pepper, and herbs to taste
• 1 tbsp olive oil

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Instructions:

Heat olive oil in a skillet over medium heat. Add sweet potatoes, bell peppers, and onions, cooking until tender.

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Add turkey sausage, breaking it apart with a spoon, and cook until browned.

Stir in spinach until wilted.

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Make two wells in the mixture and crack an egg into each. Cover and cook until eggs are set to your liking. Season with salt, pepper, and herbs. Serve warm for a satisfying start.

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2. Protein-Packed Oatmeal

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Protein Count: ~31g

• ½ cup rolled oats (5g protein)
• 1 cup almond milk (1g protein)
• 1 scoop vanilla or unflavored protein powder (20g protein)
• 2 tbsp chia seeds (4g protein)
• ¼ cup blueberries
• 1 tbsp almond butter (1g protein)
• 1 tsp cinnamon

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Instructions:

Combine oats and almond milk in a pot over medium heat. Bring to a simmer.

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Stir in protein powder and chia seeds until well combined.

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Once the oatmeal has thickened to your liking, remove from heat.

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Top with blueberries, almond butter, and a sprinkle of cinnamon.

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Enjoy a warm, nutritious bowl that keeps you powered throughout the morning.

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3. High-Protein Breakfast Muffins

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Protein Count: ~35g per serving (when making 6 muffins)

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• 6 eggs (36g protein)
• ¼ cup coconut flour (4g protein)
• ½ cup shredded zucchini (water squeezed out)
• ½ cup diced ham (20g protein)
• ¼ cup shredded cheese (7g protein)
• Salt and pepper to taste

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Instructions:

Preheat your oven to 350°F (175°C) and grease a muffin tin.

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In a large bowl, whisk together eggs, coconut flour, salt, and pepper until smooth.

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Stir in shredded zucchini, diced ham, and shredded cheese.

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Divide the mixture evenly among the muffin cups.

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Bake for 20-25 minutes, or until the muffins are set and lightly golden.

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Allow to cool slightly before serving. These muffins are perfect for a nutritious breakfast on the go, packed with protein to keep you satiated.

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LUNCH

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1. Spicy Chicken Mango Salad

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Protein Count: ~37g

• 6 oz grilled chicken breast, marinated in lime and chili (37g protein)
• ½ cup cooked quinoa (4g protein)
• 1 cup mixed greens
• ½ mango, diced
• ¼ cup thinly sliced red bell pepper
• ¼ cup thinly sliced red onion
• 1 avocado, sliced (3g protein)
• 2 tbsp chopped cilantro
• 2 tbsp cashews (5g protein)
• Lime vinaigrette dressing

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Instructions:

Grill the marinated chicken breast until fully cooked; let it rest before slicing.

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Toss cooked quinoa with mixed greens, diced mango, red bell pepper, red onion, and cilantro in a large bowl.

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Top the salad with sliced grilled chicken, avocado slices, and cashews.

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Drizzle with lime vinaigrette dressing before serving. This salad brings a delightful mix of sweet, spicy, and tangy flavors, making it anything but boring.

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2. Turkey, Avocado, and Microgreens Wrap

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Protein Count: ~35g

• 2 large whole grain or low-carb tortillas
• 6 oz sliced turkey breast (30g protein)
• ½ avocado, mashed (2g protein)
• 1 cup microgreens
• ¼ cup thinly sliced red onion
• 2 tbsp hummus (3g protein)
• 2 tbsp crumbled feta cheese (4g protein)
• Sliced cucumber and radishes for crunch
• A dash of hot sauce or sprinkle of smoked paprika (optional)
• Salt and pepper to taste

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Instructions:

Lay out the tortillas and spread each with mashed avocado and hummus.

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Add a layer of microgreens, thinly sliced red onion, cucumber, and radishes.

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Arrange sliced turkey breast on top, season with salt, pepper, and smoked paprika or a dash of hot sauce for extra flavor.

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Sprinkle with crumbled feta cheese, roll the tortillas tightly, cut in half, and wrap for a delicious, portable lunch. This wrap is a symphony of flavors and textures, perfectly balancing creamy, crunchy, and spicy elements for a truly satisfying meal.

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3. Lentil and Veggie Power Bowl (Plant-Based Protein Option)

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Protein Count: ~30g

• 1 cup cooked lentils (18g protein)
• ½ cup roasted sweet potatoes
• ½ cup steamed broccoli (2g protein)
• ¼ cup shredded carrots
• ¼ cup red cabbage
• ¼ cup hummus (4g protein)
• 1 tbsp pumpkin seeds (3g protein)
• Lemon tahini dressing (optional)

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Instructions:

Arrange cooked lentils as the base of your bowl.

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Add roasted sweet potatoes, steamed broccoli, shredded carrots, and red cabbage in sections over the lentils.

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Dollop hummus in the center and sprinkle with pumpkin seeds.

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Drizzle with lemon tahini dressing if desired. This power bowl is a protein-packed, nutrient-dense option that's perfect for a satisfying, plant-based lunch.

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DINNER

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1. Zesty Lime and Cilantro Salmon

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Protein Count: ~34g

• 6 oz wild-caught salmon fillet (34g protein)
• Marinade: Juice of 2 limes, 2 tbsp olive oil, 2 tbsp chopped cilantro, 1 minced garlic clove, 1 tsp honey, salt, and chili flakes to taste
• 1 cup of asparagus spears
• ½ cup cherry tomatoes, halved
• Lime slices and extra cilantro for garnish

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Instructions:

Marinate the salmon fillet in lime juice, olive oil, cilantro, garlic, honey, salt, and chili flakes for at least 30 minutes.

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Preheat the oven to 400°F (200°C). Place the salmon on a baking sheet lined with parchment paper, surrounded by asparagus spears and cherry tomatoes.

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Bake for 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.

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Garnish with lime slices and additional cilantro before serving. This dish is a celebration of fresh, zesty flavors, perfectly balanced with the richness of salmon.

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2. Herb-Crusted Ribeye with Mushroom Sauce

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Protein Count: ~40g

• 8 oz ribeye steak (40g protein)
• Herb crust: 2 tbsp finely chopped rosemary, 2 tbsp thyme, 2 minced garlic cloves, salt, and cracked black pepper
• 1 cup sliced mushrooms
• 1/4 cup red wine
• 1/2 cup beef broth
• 1 tbsp butter
• 1 tbsp olive oil
• Roasted garlic mashed cauliflower on the side

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Instructions:

Rub the steak with the herb mixture and let it sit for at least 15 minutes.

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Heat olive oil in a skillet over medium-high heat. Sear the steak on both sides to your desired doneness. Remove and let it rest.

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In the same skillet, add butter and mushrooms. Cook until browned. Deglaze with red wine, then add beef broth. Simmer until the sauce reduces by half.

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Serve the steak with mushroom sauce and a side of roasted garlic mashed cauliflower. This steak dinner is a hearty, flavor-packed meal that's sure to satisfy any appetite.

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3. Spicy Black Bean and Sweet Potato Stew (Plant-Based Option)

Protein Count: ~30g

• 2 cups cooked black beans (30g protein)
• 1 large sweet potato, cubed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper (adjust to taste)
• 4 cups vegetable broth
• 1 can diced tomatoes
• Salt to taste
• Fresh cilantro and avocado for garnish

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Instructions:

In a large pot, sauté onion, garlic, and bell pepper until soft.

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Add sweet potato, black beans, spices, vegetable broth, and diced tomatoes. Bring to a boil, then simmer for 20-25 minutes, or until the sweet potatoes are tender.

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Serve hot, garnished with fresh cilantro and slices of avocado. This stew is a warm, comforting bowl full of spice and everything nice, offering a hearty plant-based protein punch.

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SNACKS

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Vegan Protein Smoothie (20g of protein)

• 1 cup unsweetened almond milk (about 1 gram of protein)
• 1 scoop vegan protein powder (pea, hemp, or soy-based, averaging 15-20 grams of protein per scoop)
• ½ banana for creaminess
• ¼ cup of mixed berries (for flavor and antioxidants)
• 1 tablespoon of chia seeds (about 2 grams of protein)
• A handful of spinach (for a nutrient boost without affecting the taste much)

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Add all ingredients to a blender.

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Blend until smooth.

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Greek Yogurt with Almonds & Honey (23g of protein)

• 1 cup of plain Greek yogurt (about 20 grams of protein)
• 2 tablespoons of almonds (about 3 grams of protein)
• 1 tablespoon of honey (for a touch of sweetness)

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Spoon the Greek yogurt into a bowl.

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Sprinkle with almonds.

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Drizzle honey over the top.

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Turkey Slices and Cheese Roll-Ups 27 grams of protein)

• 4 ounces of sliced turkey breast (about 20 grams of protein)
• 1 slice of cheese (cheddar or Swiss, approximately 7 grams of protein)
• Mustard or hummus for flavor (optional)

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Lay out the turkey slices on a clean surface. Spread a thin layer of mustard or hummus on the turkey slices if desired for extra flavor.

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Place a slice of cheese on the turkey slice. If the cheese slice is large, you may cut it into strips to fit or distribute across multiple turkey slices.

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Roll up the turkey slices with the cheese inside. Secure with a toothpick if necessary.

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