Here are 22 high-protein meals to boost your post-run recovery
You probably already know that protein is important. And if you’re like the majority of the U.S. population, you already eat enough of the stuff each to support your health.
But loading up on protein only at lunch and dinner isn’t the best way to go about things. In fact, evidence suggests that spreading your protein intake throughout the day, by including protein in every meal, is key to maximum muscle protein synthesis.
Translation? Eating protein throughout the day is the best way to maintain your muscle mass and reap the muscle-building benefits of strength training.
If you’re not prioritizing protein at breakfast, you’re missing out. The American Society for Nutrition says that a high-protein breakfast not only benefits muscle health, it also supports satiety hormones and glucose regulation, which can reduce your urge to snack and help keep your energy levels steady throughout the day.
Adding plenty of protein to your breakfast isn’t rocket science, but sometimes it’s hard to think beyond obvious choices like protein shakes and scrambled eggs. (Nothing wrong with either of these options, but eating them every single day might get a little old.)
So, we asked registered dietitians for their favorite high-protein breakfast recipes. All of the options listed below have at least 15 grams of protein per serving. Depending on your body weight, lifestyle, and goals, that may or may not be enough for your AM meal. If you aren’t sure exactly how much protein you should eat every day, this protein primer can help you figure it out. Once you know how much protein you need at each meal, you can adjust the serving sizes of the recipes below to make sure you’re hitting those goals.
Ready for some morning mealtime inspiration? Here are 7 high-protein breakfast ideas to get you started.
Protein Banana Pancakes
“These delicious banana protein pancakes can be whipped together in the blender in a matter of minutes for a quick and easy breakfast,” says Elysia Cartlidge, R.D., a dietitian and blogger at Haute & Healthy Living. “With 20 grams of protein for four pancakes, this recipe makes for such a filling and satisfying breakfast that you'll definitely want to eat on repeat!” Get the recipe here.
Per pancake: 92 calories, 3 g fat (1 g saturated), 12 g carbs, 2 g fiber, 2 g sugar, 5 g protein
Italian Flatbread Breakfast Panini
“A breakfast with 29 grams of protein? Yes, please,” says Amy Gorin, R.D.,dietitian and ownerof Plant-Based Eats in Stamford, Connecticut. “This easy breakfast sandwich gets its protein from eggs and mozzarella. Plus, you get veggies for extra nutrients, including filling fiber.” Get the recipe here.
Per panini: 330 calories, 17 g fat (7 g saturated), 17 g carbs, 9 g fiber, 2 g sugar, 29 g protein
Copycat Starbuck Egg Bites
Love those little sous vide egg bites from Starbucks but can’t justify spending so much on them every morning? Julie Kay Andrews, R.D., chef, dietitian, and blogger at The Healthy Epicurean, recommends making your own. “These easy, make-ahead copycat Starbucks egg bites are the perfect protein-filled breakfast,” she says. “3 cups contain 21 grams of protein! Add whatever veggies and meat you like, they're totally customizable” Get the recipe here.
Per egg bite: 78 calories, 5 g fat (2 g saturated), 1 g carbs, 0 g fiber, 0 g sugar, 7 g protein
Protein Power Oats with Nuts and Berries
When it comes to running nutrition getting the right amount of protein is vital for recovery. In order to train hard runners need to eat smart and this means a diet high in protein to help muscle repair, recover and grow.
Gone are the days when your only option was to reach for a hard boiled egg after a training session or race; there are now a myriad of ways for runners to get a protein-packed diet.
Having a range of protein meal options throughout the day can also help to keep blood sugar—and, therefore, energy—levels stable says dietician Rima Kleiner.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. But runners may require more than these guidelines, says nutritionist Kim Pearson.
Endurance athletes, like those training for a marathon or ultra should consider raising their protein intake to between 1.0-1.6g per kg per day,’ she adds.
To help you stay on top of your dietary requirements here are 22 meal ideas to give your dining a protein punch.
Turmeric smoked salmon bowl
Kleiner calls this meal a hearty and tasty way to recovery the day after a race.
“It is loaded with dietary fibre from quinoa, protein from the smoked salmon and eggs, anti-inflammatory properties from the turmeric, and heart-healthy fats from the salmon, avocado and hemp seeds,” she says. “Thanks to all the nutrient-rich foods in this breakfast, this bowl is a great way to set the tone early.” Get the recipe here.
Protein banana pancakes
“These delicious banana protein pancakes can be whipped together in the blender in a matter of minutes for a quick and easy meal,” says Elysia Cartlidge, R.D., a dietitian and blogger at Haute & Healthy Living. “With 20 grams of protein for four pancakes, this recipe makes for such a filling and satisfying meal that you'll definitely want to eat on repeat!” Get the recipe here.
All day breakfast wrap
Take a whole grain wrap, add two fried eggs, two slices of avocado, some cheese, greens, and hot sauce. Easy.
Apple pie overnight oats
Frances Largeman-Roth, R.D.N., author of Smoothies & Juices: Prevention Healing Kitchen is a fan of this recovery breakfast.
These oats have seven grams of fibre and 20 grams of protein, to keep you feeling full and satisfied all morning long.” Grab the recipe here, and if you like it as part of your regular recovery breakfast rotation, try swapping in different fruits like bananas or blueberries for a different flavour profile to keep things interesting.
Flatbread panini
“A meal with 29 grams of protein? Yes, please,” says Amy Gorin, R.D., dietitian and owner of Plant-Based Eats in Stamford, Connecticut. “This easy breakfast sandwich gets its protein from eggs and mozzarella. Plus, you get veggies for extra nutrients, including filling fibre.” Get the recipe here.
Power crackers
If you're in need of a quick post-run snack before a bigger meal this is great protein loaded option.
Grab some seeded crackers and top with sliced cherry tomatoes, cucumber, and a big dollop of cottage cheese.
“I love a good bagel and cream cheese, but it really messes with my blood sugar due to the glycemic load and I feel really hungry just an hour after I have it,” says Morey, who recommends this combo. Here, she swaps a bagel for whole grain crackers and cream cheese for cottage cheese, which is higher in protein than cream cheese.
Protein oats with nuts and berries
Porridge is a fantastic heart-healthy breakfast with plenty of fibre, and adding a few key ingredients can really up the protein content. “Take your morning meal to the next level with these power protein oats, filled with fibre, healthy carbs, and 17 grams of protein per bowl,” says dietician Heather Mangieri. These oats have extra protein from milk, Greek yogurt, and peanut butter. Get the recipe here.
Dairy-free egg casserole with sausage and vegetables
If you want a flavourful egg meal without having to dirty a single pan, try a make-ahead egg casserole. “Fresh vegetables, lean turkey sausage, and eggs come together to create a savoury and balanced meal,” says Chelsea Jackle, R.D., dietitian and blogger at Chelsea Dishes. This make-ahead dish is perfect for meal prep. Get the recipe here.
Egg bites
Kickstart your post-race recovery with a couple of these protein-packed snacks. “These easy egg bites are the perfect protein-filled snack,” says Julie Kay Andrews, R.D., chef, dietitian, and blogger atThe Healthy Epicurean. “Add whatever veggies and meat you like, they're totally customisable.” Get the recipe here.
Simple oat protein cookies
Fancy a cookie after a long run? Yep! “Oat protein cookies are easy, vegan, and gluten-free,” says Megan Byrd, R.D. blogger at The Oregon Dietitian. “Using peanut butter, flax, and cinnamon, they make a yummy, and healthy snack option.” Get the recipe.
Easy tofu scramble
“Tofu is a versatile source of plant protein that can be enjoyed at any meal,” says Jess DeGore, R.D., owner of Dietitian Jess Nutrition. “A tofu scramble can be customised with any seasonings and veggies while still packing protein and other beneficial nutrients.” Get the recipe.
Easy egg and crab muffins
Have a savoury tooth? Stuff some of these seafood snacks into your kit bag. “Egg muffins are easy to prep ahead so they’re ready when you need to grab a snack. These muffins are rich in protein thanks to the egg, crab and cottage cheese, vitamin C from the red pepper and important nutrients like B vitamins and selenium in the crab,” says Kleiner.
“Plus, they whip up in less than 30 minutes. If you’re looking for an easy-to-prep high-protein snack, these egg and crab muffins are a no-brainer. Perfect for a grab-and-go post-workout snack, these muffins will fuel you up and keep you feeling fuller longer.” Get the recipe here.
Yogurt parfait with hemp seeds and berries
Melanie Murphy Richter, instructor of nutrition physiology, calls this a wonderful high-protein, vegan breakfast option that touts 25g of plant-based protein and big dose of antioxidants. She recommends using coconut yogurt with three tablespoons of hemp seeds plus a handful of blackberries and raspberries for a protein friendly start to your day.
Vegan bowl
Murphy Richter is a fan of this “incredibly fibrous and filling way to begin your day.” It's also a great option for a post-run lunch or dinner. To make, add black beans, cooked quinoa, sautéed courgette and sautéed spinach with one tablespoon of olive oil. Add seasonings like salt, pepper, paprika or garlic powder for added flavour, says Murphy Richter.
Cashew protein energy balls
This is an “easy breakfast or snack that you can prepare ahead of time,” says Murphy Richter. “They are not only filling and satisfyingly sweet, but also full of polyunsaturated fats and insoluble fibre for long-lasting energy,” she says. See the recipe here.
Vegan burrito
Craving a burrito that’s actually good for you? This vegan burrito is a great option for you if you want to top up on protein while following a plant-based diet, says Ashley Harpst, R.D., owner of Go for the Gold Nutrition.
To assemble, combine black beans, 1 teaspoon of chili powder, half a teaspoon of salt, half a pack of extra-firm water packed tofu, drained, and crumbled, one tablespoon of dry coriander, one tablespoon of sliced red onions, and two slices of avocado in one large flour tortilla. “The carbs and protein in this burrito are a great way to jumpstart your recovery with a satisfying meal to repair muscle,” says Harpst.
Protein-packed peanut butter and jam
For a nostalgic and nutrient-dense breakfast, Murphy Richter says to mash half a cup of mixed berries with one tablespoon of honey and one tablespoon of chia seeds until it’s a nice jam consistency. Then spread around three tablespoons of peanut butter on two slices of wholegrain bread, and top it with your jam mixture plus one tablespoon of hemp seeds. This meal “supports muscle synthesis and sustained energy throughout the day,” adds Murphy Richter.
Potato power bowl
Harpst says the combination of vegetables and protein in this potato power bowl are balanced and filling. “The 20 grams of protein in this meal will help kick start the muscle-building process,” she adds. To make, combine one large potato, quarter sliced avocado, two hard-boiled eggs, a handful of cup of cooked edamame, quarter of sliced red onion, half a pepper, one teaspoon of black pepper, one teaspoon of garlic powder, and a sprinke of salt.
Avocado toast with pumpkin seeds
For this protein-packed meal, mash half of a ripe avocado onto one slice of wholemeal bread. Add one tablespoon of pumpkin seeds, one tablespoon of hemp seeds, and a drizzle of lemon on top with paprika and salt.
“Feel free to add an egg on top for even more protein if you want,” says Murphy Richter, noting that this meal is filled with healthy fats, plant-based fibre and protein that is sure to keep you full for several hours, which keeps your mind sharp and your energy high.
Salmon and egg parcels
For a great portable protein-rich meal, Kleiner suggests these parcels “Thanks to the salmon, eggs and cheddar cheese, one parcel provides about 19.5 grams of complete protein,” she says. “An added bonus—the salmon provides a healthy dose omega-3 fatty acids, which are important for heart, brain, immune, eye and skin health,” she says, adding that you can whip up a batch of these ahead of time, freeze or refrigerate them, and then pop in the microwave when ready to eat. Get the recipe here.
High protein cottage cheese oat pancakes
Alsing says these oat pancakes are a delicious and easy way to get high protein without using protein powder. “Just blend all ingredients and flip your pancakes,” she says. You can’t tell they are made with cottage cheese.
“Oats are used as the flour to add fibre,” she adds. One serving of five pancakes clocks in at 31.5 grams of protein and four grams of fiber. To boost the fibre content and the pancakes’ overall nutrient profile, Alsing likes to warm up and mash frozen mixed berries before pouring them on the pancakes and serving. Get the recipe here.
Sweet potato bowl
Another winner from Alsing, this simple recipe is made directly in the sauce pan for quick clean-up. Packed with eggs, cottage cheese, pepper, mushrooms, spinach, sweet potatoes, and cheese, Alsing notes that you can use any vegetables you like.
One sweet potato bowl provides 410 calories, 30 grams protein, 35 grams carbs, six grams fibre, and 17.5 grams fat. Get the recipe here.
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