50g Protein Meal: 15 Ideas for Breakfast, Lunch, & Dinner

Getting enough protein can feel difficult, especially if you are looking to get 50g of protein per meal. 

That’s why, below I’ve come up with 15 meal options that all have 50g of protein, which focus on larger cuts of lean meat, as well as non-animal protein sources. 

Before giving you this list of meals, let me explain: 

• Whether or not consuming 50g of protein in a single meal is necessary
• Who should (and should not) eat 50g of protein per meal
• Tips for getting 50g of protein per meal

Want to learn more about meal planning? Check out our complete guide on Bodybuilding Meal Plans For Beginners.

Can You Consume 50g Of Protein in A Meal?

When you are constructing a well-balanced meal, a common question asked is how many grams of protein is optimal for the body in one sitting.

While there is no rule stating that you cannot consume 50 grams of protein in one sitting, there is some research that suggests eating more than 25-30 grams is unnecessary, as this is the maximum amount that your body can use at one time in protein synthesis (building and repairing muscle tissue).

With that said, if you decide to eat more than this in one sitting it does not go to waste, as the excess protein will most likely be converted and burned as energy by the body. 

How To Get 50g of Protein Per Meal? 6 Tips

My 6 tips to get 50g of protein per meal are: 

• Focus on larger cuts of lean meat
• Add egg whites to your egg scramble
• Include protein powder in your smoothies, oatmeal, and pancakes
• Add nuts and seeds to your salads and stir-fries
• Choose Greek yogurt over regular yogurt
• Choose high protein grains

1. Focus on Larger Cuts of Lean Meat

The most obvious way to increase your protein intake is to increase the amount of lean protein that you are eating in your meal. Increasing the quantity of your meat, poultry, or fish by even a few ounces can provide significantly more protein.

For example, 3 ounces of chicken breast contains 26 grams of protein. If you increase this portion to 5 ounces, you will end up consuming about 38 grams of protein.

As you can see, this small shift gets you much closer to the goal of 50 grams of protein per meal.

It is also helpful to pay attention to which cuts of meat contain more protein per ounce. For example, 5 oz of sirloin steak contains about 38 grams of protein, while 5 oz of Atlantic Salmon contains about 30 grams of protein.

2. Add Egg Whites to Your Egg Scramble

While whole eggs do contain an impressive 6 grams of protein per egg, if you are eating a lot of them, it can be tough to reach your protein goal without overdoing your calories from fat. One whole egg that contains 6 grams of protein also contains 5 grams of fat, which resides in the yolk.

However, going over your fat macros can be avoided while eating eggs by simply swapping out some of your eggs for egg whites, which contain protein but do not contain fat. One egg white contains roughly 3.6 grams of protein.

For example, if you normally eat a 2-egg omelet in the morning, you can boost the protein of this meal by adding in a few egg whites. This will also boost the overall volume of your meal and will help you to stay fuller for longer.

3. Include Protein Powder in Your Smoothies, Oatmeal, and Pancakes

When eating a high-protein diet, a quality protein powder can be your best friend. Many whey isolate protein powders contain around 25 grams of protein, and they can be added to so many different meals.

For example, protein powders can be added to things like smoothies, oatmeal, pancakes, and yogurt bowls. 

They can also be utilized in baked goods such as cookies, brownies, muffins, and protein bombs. Most protein powders also have a delicious, sweet flavor which can help you to satisfy any sweet cravings without adding any sugar to your meal.

Learn more about all the different ways you can mix protein powder. 

 4. Add Nuts and Seeds to Your Salads and Stir-Fries

Nuts and seeds are an amazing source of healthy fat and protein that can be added as a garnish to your salads and stir-fries. They also contain several important vitamins and minerals that are essential for optimal health.

Try adding a few tablespoons of chia seeds to your smoothie for an added 10 grams of protein. You could also add a serving of almonds to your salad for an extra 6 grams of protein, or cashews to your stir-fry for an added 5 grams of protein.

You can also use nut and seed butters such as peanut butter, almond butter, and tahini. Keep in mind while these are great sources of protein, they also come packed with a ton of fat.

If you have a particular fat goal that you are aiming to hit, be mindful of how many nuts and seeds you consume.

5. Choose Greek Yogurt Over Regular Yogurt

One of the easiest swaps that you can make in order to up your protein intake is to switch out your regular yogurt for Greek yogurt.

Greek yogurt is much higher in protein compared to its conventional counterpart, and it can be used in a variety of ways.

Try using Greek yogurt for a yogurt and fruit bowl, in baked goods, in a smoothie, or even as a high protein substitute for sour cream. It is recommended that you opt for plain, 0% Greek yogurt to avoid consuming excess fat and sugar with your yogurt.

6. Choose High Protein Grains and Legumes

When you think of a high-protein meal, your mind might go directly to animal protein. However, you don’t want to forget the protein content that is found in certain grains.

Whole grains are primarily a good source of carbohydrates, the amount of protein they contain will add up throughout the day to help you meet your goals.

More specifically, including higher protein grains such as quinoa and wild rice into your meal is a great way to hit your protein targets. There are also high protein bread and wrap options that are an awesome alternative to conventional bread and wraps.

Legumes like chickpeas, lentils, and black beans are also great vegetarian-friendly ways to boost the protein content in your meal while also increasing your fiber intake.

• Related Article: 500 Calorie High Protein Meals: 15 Examples

50g Protein Meals: 15 Examples

Here are the best meals that contain 50g of protein. If you’re looking for more meal and recipe inspiration, check out our full meal plan category.

1. High Protein Oatmeal Bowl

An easy way to pack a good amount of protein into your breakfast is to sneak it into your morning oatmeal bowl.

By using a combination of protein powder and egg whites, you can boost the protein content of meals that would normally be carbohydrate dominant.

In addition to the egg whites and protein powder, you can increase the protein content even more by using almond butter as one of your toppings. When adding up the protein you receive from all of the ingredients, you can easily hit your 50-gram target.

Ingredients and Protein Macros:

• ½ cup oats- 5 grams
• 4 egg whites-12 grams
• 1 scoop of protein powder-27 grams
• 1 tbsp almond butter-3.4 grams
• ½ cup berries-1 gram

TOTAL:  48.1 grams of protein

Want more oatmeal recipes, check out my other article where I cover the 9 Best High Protein Bodybuilding Oatmeal Recipes.

2. Protein Pancakes

Protein pancakes are a delicious way to hit your 50gram protein target, especially when you use high-protein pancake mixes. 

With this particular combination of high protein pancake mix, protein powder, and eggs, this meal will keep you feeling full and satisfied for hours.

Ingredients and Protein Macros

• 1 serving Kodiak Cakes Power Cake Flapjack Mix- 14 grams
• 1 scoop of protein powder-27 grams
• 1 egg – 6 grams
• 1 egg white-3.6 grams

TOTAL: 50.6 grams of protein

3. Egg Scramble With Turkey Bacon

Using a combination of eggs and egg whites in your breakfast scramble will help you to increase the protein content and volume of your meal, without overdoing it on the fat. 

Similarly, opting for turkey bacon over the traditional pork bacon will allow you to add even more protein to your meal without having to also sacrifice all of your fat macros for the day.

Adding cheese to this meal will add a bit more protein while also adding in some flavor. 

Last but not least, adding veggies like mushrooms and sauteed spinach to your scramble will add an extra few grams of protein while also ensuring that you are intaking important nutrients and fiber found in vegetables.

Ingredients and Protein Macros:

• 2 eggs-12 grams
• ½ cup egg whites-13 grams
• 4 slices of turkey bacon-8 grams
• 1 oz 2% cheddar cheese- 7 grams
• 3 large mushrooms (chopped)- 1.8 grams
• ½ cup spinach-1.7 grams
• 1 slice whole-wheat toast-3.6 grams

TOTAL: 47.1 grams of protein

4. Protein Smoothie

Smoothies are a great “on the go” source of fuel and nutrients. In this particular smoothie recipe, your main sources of protein are coming from protein powder, Greek yogurt, and peanut butter. 

Not only does this smoothie contain nearly 50 grams of protein, but it also contains healthy fruit that contains important vitamins and minerals, along with healthy fat coming from peanut butter.

If you want to switch up the flavor of your protein smoothie, simply switch up your protein powder flavor and the types of fruit that you are using.

Ingredients and Protein Macros:

• 1 scoop of vanilla protein powder- 27 grams
• ½ cup non-fat plain Greek yogurt- 11.5 grams
• 1 banana- 1.3 grams
• ½ cup of mixed berries- 1 gram
• 1 cup of almond milk -1 gram
• 2 tbsp peanut butter-8 grams

TOTAL: 49.8 grams of protein

• Related Article: Egg White Protein Shake (With 45g of Protein)

5. Greek Yogurt Granola Bowl

A simple and easy high protein breakfast recipe is Greek yogurt mixed with a bit of protein powder, granola, and berries. 

Plain nonfat Greek yogurt is a great source of protein that is low in both fat and sugar. This makes it a great option if your high protein diet requires you to keep your sugar and fat intake lower.

You can switch up the flavors in this yogurt bowl by swapping out the types of fruit and flavor of protein powder that you are using.

Ingredients and Protein Macros:

• 1 cup nonfat plain Greek yogurt- 23 grams
• ½ scoop chocolate protein powder- 13.5 grams
• ½ cup keto granola mix– 12 grams
• ½ cup of mixed berries- 1 gram

TOTAL: 49.5 grams of protein

6. Chicken Breast with Wild Rice and Broccoli

Chicken, rice, and broccoli might seem like the stereotypical bodybuilding meal, but there is a pretty good reason for it. This food combination is a well-balanced meal that contains good quality protein, carbs, and fiber, which will keep you feeling full and satisfied.

 If you are aiming for high amounts of protein but want to keep your fats lower, opt for chicken breast over fattier cuts of poultry like the thigh. In addition to this, choosing wild rice over other types of rice will help you to maximize the protein content of your meal as well.

Ingredients and Protein Macros:

• 5 oz chicken breast- 38 grams
• 1 cup wild rice, cooked- 6.5 grams
• 1.5 cups broccoli, steamed- 3.86 grams

TOTAL: 48.36 grams of protein

7. Ground Beef with Whole Wheat Elbow Noodles and Tomato Sauce

Who doesn’t love a good pasta dish?! Mixing this ground beef, noodles, and pasta sauce together and topping with cheese makes for the perfect high protein comfort meal. 

When you are choosing your pasta, opt for whole wheat over white pasta, as it will contain more protein.

Ingredients and Protein Macros:

• 4 oz extra lean ground beef- 27 grams
• 1 cup whole wheat elbow noodles, cooked-7.5 grams
• ½ cup pasta sauce-2.5 grams
• 2 oz 2% cheddar cheese- 14 grams

TOTAL: 51 grams of protein

8. Shrimp and Chickpea Stir-fry

Combining shrimp with a high protein legume like chickpeas is a great way to hit your protein targets without having to increase your animal protein consumption.

In addition to this, adding cashews will give your meal a protein boost while also adding some flavor and crunch.

Ingredients and Protein Macros:

• 4 oz shrimp- 27 grams
• ½ cup chickpeas- 11 grams
• 1 oz cashews- 5 grams
• 1 cup broccoli- 2.57 grams
• 3 large mushrooms, chopped- 1.8 grams
• 1 red bell pepper, chopped- 1.2 grams
• 2 tbsp of soy sauce- 2.6 grams

TOTAL: 51.17 grams of protein

9. Turkey and Cheese Sandwich on Whole Wheat Bread

Believe it or not, a simple turkey sandwich can pack a ton of protein if you do it right. 

In particular, you want to make sure that you are opting for either whole wheat or a high-protein bread, as this simple swap will help you to meet your protein requirements for that meal.

Ingredients and Protein Macros:

• 4 oz turkey deli slices- 27.9 grams
• 2 slices Dave’s Killer Powerseed bread– 10 grams
• 1.5 oz 2% cheddar cheese- 10.5 grams
• 1 tbsp mustard- 1 gram

TOTAL: 49.4 grams of protein 

10. Tuna Salad on a High Protein Wrap

A simple tuna salad can be both nutritious and full of protein, especially when you put it into a high-protein wrap to enjoy. 

You could also enjoy your tuna salad on a sandwich with whole wheat or protein bread if you desired.

Ingredients and Protein Macros:

• 4 oz canned tuna- 32 grams
• 1 high protein flatbread wrap- 10 grams
• 1 hard-boiled egg- 6 grams
• 2 tbsp low-fat mayo- 0.2 grams
• ¼ cup chopped celery- 0.3 grams
• Lemon juice, salt, and pepper

TOTAL: 48.5 grams of protein

11. Sirloin Steak with Baked Potato and Green Beans

Sirloin steak is one of the best cuts of meat that you can consume when you are trying to hit your protein targets. 

While the other ingredients in this meal do not contain significant amounts of protein, they don’t have to! This meal easily meets the 50-gram target because of the high protein steak.

Adding in the baked potato with the green beans ensures that you are balancing out your meal with a healthy source of carbohydrates, fiber, and other nutrients that your sirloin steak lacks.

Ingredients and Protein Macros:

• 6 oz sirloin steak- 46 grams
• 1 medium baked potato- 2.5 grams
• 1.5 cups of green beans-2.7 grams

TOTAL: 51.2 grams of protein

12. Salmon Filet with Quinoa

Salmon is an extremely healthy source of protein that also contains healthy anti-inflammatory Omega 3 fatty acids, along with other vitamins and minerals that are crucial for optimal health. 

In addition to this, quinoa is one of the highest protein grains that you can eat, and it is a complete protein meaning that it contains all 9 essential amino acids.

Melting a bit of feta cheese onto your asparagus as it is cooked will not only boost the protein of this meal, but it will add a delicious flavor.

Ingredients and Protein Macros:

• 5 oz salmon filet- 30 grams
• 1 cup quinoa- 8 grams
• 10 asparagus spears- 4 grams
• 2 oz feta cheese- 8 grams

TOTAL: 50 grams of protein

13. Roast Beef with Cheesy Potatoes and Brussel Sprouts

Roast beef is a delicious and versatile source of protein that you can enjoy either on its own, or in a sandwich. 

Roast beef is also lower in fat per ounce in comparison to other cuts of red meat like sirloin steak, making it a great option if you are watching your fat macros as well.

Adding a bit of melted cheese to your potatoes and/ or Brussel sprouts is also a great way to boost the protein content of this meal.

Ingredients and Protein Macros:

• 4 oz roast beef- 33 grams
• 4 oz baby potatoes- 2.29 grams
• 2 oz cheddar cheese- 14 grams
• 1 cup Brussel sprouts- 3 grams

TOTAL: 50.29 grams of protein

14. Pork Chops with Mushrooms, Broccoli, and Rice

Pork chops are a great source of complete protein that also contain high amounts of nutrients such as Vitamin B12, iron, selenium, and zinc. 

As mentioned above, wild rice is a great choice in comparison to other types of rice when it comes to its protein content.

In addition to this, adding soy sauce to your vegetables and rice will add delicious flavor and boost your protein intake slightly, which will bring the entire meal to just under 50 grams of protein.

Ingredients and Protein Macros:

• 5 oz pork chop- 34 grams
• 1 cup wild rice- 6.54 grams
• 1 cup sauteed mushrooms– 2.2 grams
• 2 tbsp soy sauce- 2.6 grams
• 1 cup steamed broccoli- 2.57

TOTAL: 47.91 grams of protein

15. Grilled Ham Tomato and Cheese Sandwich

While a grilled cheese might not seem like a high protein meal at first glance if you include the right ingredients it can pack a hefty punch of protein.

When you are choosing your deli ham for this sandwich, aim to buy deli meat that is free of nitrates, as this preservative has been linked to several health problems. 

As already mentioned above, using a high-protein bread in this particular situation will help to ensure that you meet your 50-gram protein target.

Ingredients and Protein Macros:

• 4.5 oz deli ham- 17 grams
• 3 oz cheddar- 21 grams
• 2 slices Dave’s Killer Powerseed Bread– 10 grams
• 2 slices of tomato- 0.5 grams

TOTAL: 48.5 grams of protein

Who Should Be Eating 50g Protein Meals?

Whether or not you should be eating 50 grams of protein per meal will ultimately depend on what your protein goal is, along with how many meals you are eating in a day.

While the average person does not need to eat this much protein in one meal, there are a few exceptions that I will explain below.

For example, if your protein requirement for one day is 150 grams, but your schedule only allows you to consume 3 meals per day, then you will have to make sure that each of your 3 meals contains exactly 50 grams of protein.

Another instance where this would be necessary would be if you have an extremely high protein intake to hit, say 250 grams, and must eat multiple high protein meals in a day.

A diet that is this high in protein would be reserved for larger, typically male athletes who must eat extremely high amounts of calories in a day.

For Sedentary Individuals

The recommended daily intake for protein is roughly 0.36 grams per pound of bodyweight for the average sedentary adult.

That would mean that a sedentary adult male would need about 71 grams, while a sedentary adult female would need roughly 61 grams per day.

For Athletes

However, protein requirements increase when you add in physical activity and exercise. If you are looking to build muscle and improve your body composition, then you will want to eat more than what is recommended above.

It is suggested that athletes consume 0.5-0.9 grams of protein per pound of bodyweight.

For Bodybuilders

In the bodybuilding world, the standard recommendation is to consume roughly 1 gram of protein per pound of body weight (e.g., 150 grams for a 150-pound individual).

With this suggestion, it’s easy to see how an athlete with large amounts of muscle mass would have to eat very high protein meals in order to meet their goal.

Other Meal Plan Resources 

Check out other recipe ideas in the following articles: 

• 10 Easy 1000 Calorie Meals
• 15 Bodybuilding Breakfast Ideas For Bulking or Cutting
• 40g Protein Meal: 15 Ideas for Breakfast, Lunch, & Dinner
• 60g Protein Meal: 12 Ideas for Breakfast, Lunch, & Dinner
• 400 Calorie High-Protein Meals: 15 Examples
• Best 500 Calorie Bulking & Bodybuilding Meals

References

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.

Pesta, D. H., & Samuel, V. T. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & metabolism, 11(1), 53. https://doi.org/10.1186/1743-7075-11-53

Helms, E.R., Aragon, A.A. & Fitschen, P.J. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 11, 20 (2014). https://doi.org/10.1186/1550-2783-11-20

Krupa K, Fritz K, Parmar M. Omega-3 Fatty Acids. [Updated 2023 Jan 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564314/