Simple, high protein meals for busy moms, plus quick and delicious snack ideas! These recipes are easy to make with simple ingredients. Get all these protein packed ideas in this post….
The Importance of a High Protein Diet for Moms
Eating a high protein diet has significant benefits for most adults, but especially mothers! The research on this is astounding. Benefits include mood improvement, hormone balance, increased energy, and many more. This is especially true for pregnant and breastfeeding mothers. Adding a bit of extra protein to your diet can be a complete game changer!
During my first trimester, I found it overwhelming to try and get all of the suggested nutrients into my diet. So all I focused on was good quality protein. I understand this isn’t ideal, but for me, it was a strategy that worked and made me feel better, too.
-Anna
The average American eats well below the recommended amount of 60 grams of protein per day. Research shows that women striving for around 80-100 grams per day see the best results in their daily health and mental wellness. This minimum of 80 grams per day during pregnancy can help ward off nausea, keep energy levels up, and keep nutrition at its peak!
You can read more about this in our post Why You Need More Protein as a Mom and How to Get It.
High Protein Breakfast Ideas
Getting a good, high protein meal first thing during the day is essential for moms (especially during pregnancy and while nursing). Whether this is in the form of a full meal, a protein drink, or both. We realize the key to achieving this as a busy moms of littles is convenience!
Quick, simple meals first thing in the morning may sound like a daunting task but it is totally achievable! If you are in the breastfeeding season, a one handed, no mess breakfast is a game changer. Many breakfast bars market to these moms looking for high protein options with the convenience factor. However, we would caution you to read labels.
When it comes to finding quality protein sources I can trust- Thrive Market is my one stop grocery store for all the things! Thrive offers affordable pricing on natural ingredient pantry staples, snacks, cleaning products, and so much more. Check out their selection of hundreds of protein bars, powders, and meat snacks from trusted, clean label brands that ship right to your door! Use my link below and get a free $60 gift when you sign up!
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If you are eating a high protein diet with junk ingredients like artificial sweeteners, corn syrup, etc. then you will greatly impact the full benefits of a high protein diet. Homemade is always best! If you do buy convenience, pre-packaged protein options look out for sweeteners, dyes, syrups, and other sketchy ingredients.
From Scratch Breakfast Ideas
1. Eggs + Cheese + Bread
This is my daily go to as a pregnant mom of two toddlers. If nothing else I can always whip up some form of eggs, cheese, and bread- whatever I have on hand! This may sound over simplified but I often wake up needing to eat something ASAP and this simple from scratch breakfast just keeps my day flowing. Pair it with some avocado or other on hand veggies/fruit and you have a perfectly well balanced, nutritious meal to start your day.
Let’s break it down: There are about 6 grams of protein in one egg and around 7 in one slice of cheese. My extra protein tip is to make the eggs scrambled and add whole milk (has about 7g protein per cup) or drink a glass of whole milk with your meal. Say I eat about 3 scrambled eggs, and one slice of cheese on a piece of sourdough toast– estimated protein amount for this very simple meal equals about 30 grams (not including a glass of milk or milk in the eggs)!
2. Egg Bake
This is another version of my egg + cheese + bread hack. Simply gather any meat like bacon, sausage, etc. As well as whatever cheese you have on hand and about a dozen eggs (perfect summer time breakfast if you have your own chickens- iykyk!). Cook your meat. Pour the eggs (well beaten) into a casserole dish. Then add veggies and top with cheese. Bake for about 25-30 minutes at 350 degrees F. Don’t forget your sourdough toast!
Tip: if you are breastfeeding make this recipe then eat it in a tortilla wrap so you can eat one handed, mess free!
3. Yogurt + Granola + Fruit
This is another quick and simple favorite! Use any form of high protein (lower sugar) yogurt, granola (extra points if it has extra protein!), and fruit you have on hand. While it is not very breastfeeding friendly, it is a great way to get that extra protein first thing.
4. Breakfast Burritos
My favorite go-to for breastfeeding breakfast! Stuff eggs, meat, cheese, veggies- whatever you have accessible, into a burrito wrap, or two! and eat one handed, mess free while you feed your baby.
5. Oatmeal Bake with High Protein Oats
Oatmeal bakes are another versatile way to get that protein first thing! Regular oats only have about 6 grams of protein per cup. However, you can purchase high quality extra protein oats that will give you anywhere from 10-15 grams per serving. Combine that with other ingredients like eggs, milk, nuts, etc. and you have a delicious, protein packed breakfast. Try making our baked oatmeal recipe here!
Easy High Protein Meals for Lunch and Dinner
There are plenty of ways to get that extra protein in your lunches and dinners. Here are a few of my favorite meals to eat throughout the week…
1. Chicken Salad Sandwiches
Make this simple chicken salad sandwich for a midday protein boost. It’s easy to prep ahead and have ready in the fridge on the go!
2. Deli Meat and Cheese
Another protein filled hack that sounds too simple to be true! Three slices of turkey equals about 14g protein. Add a slice of cheese for around 7g and eat it on sourdough bread. This meal would equal about 25g of protein. Boost it up by eating a high protein snack on the side!
3. High Protein Salad
Getting those extra veggies in doesn’t mean you have to skimp on the protein! Add in some high protein cheeses like parmesan or ricotta served with a half or whole grilled chicken breast. Don’t forget the bacon!
4. Taco Bowls
These taco bowls are a delicious way to get extra protein! Again, it sounds too simple but if you make meat the star of your bowl you can really pack in some protein. Mix in some veggies. Top it with cheese and you have an easy high protein lunch or dinner!
5. Grilled Chicken Breast or Steak served with a Baked Potato
This simple, meat and taters kind of meal also packs in the protein! Making the meat the main star of the meal with extra added protein in your loaded baked potato.
6. Soups- Cooked in Bone Broth
Did you know that homemade bone broth can have between 10-20 grams of protein per cup? Pair this with added meat in your soup, cheeses, milk, etc. and you can turn any soup into a simple, high protein meal! Learn all about how to make your own homemade bone broth in this post here.
Protein Packed Snacks
1. Sausage Balls
Get the recipe for protein packed cream cheese sausage balls here! These never dry sausage balls are the perfect make ahead recipe for a week of quick, on the go snack or even breakfast.
2. Homemade Protein Bars
Homemade protein bars are the way to go! The most trusted ingredients are the ones you add yourself. Learn all about how to make them over on this post!
3. Greek Yogurt Bowls
An easy, no fuss favorite for quick protein! All you need is some greek yogurt, granola, chocolate chips, or whatever other toppings sound good.
4. Protein Bites
This quick, make ahead snack is perfect for breastfeeding mamas. Zero mess, one handed perfection! You can find all sorts of recipes by searching “protein bites” on Pinterest. Most recipes are a simple oatmeal and peanut butter (or other nut butter) base with added seeds, chocolate, etc.
5. Perfect Bars
Don’t have time or energy to make your own protein bars? These make a great snack with around 15g of protein per bar, and they have ingredients that I can trust. Click here to check them out! Another bonus is that they’re “perfect” (pun intended) for on the go and very filling. Before pregnancy, I paired them with a grass fed beef stick for a huge protein boost in the middle of the afternoon. While struggling with morning (or all day) sickness, I find meat sticks to be a struggle, so I don’t include those during that time.
Protein Drinks
Find a high-quality protein powder that you can make a filling protein shake with. Make them plain as directed or find some recipes that can pack in extra nutrients with seeds and other nutrient dense options.
You’ll want to be careful of added and fake sugars in your protein powders, so be sure to read your labels.
I found in my first trimester that if I could have a protein shake first thing in the morning, it helped me not be as sick throughout the day usually.
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