1. Peanut Chickpea Protein Bowl

Ingredients:

• 1 can (15 oz) chickpeas, drained and roasted

• ½ cup shredded red cabbage

• ½ cup cooked brown rice or quinoa

• 1 small carrot, shredded

• 2 tbsp chopped cilantro

• 2 tbsp crushed peanuts (for topping)

Peanut Dressing:

• 2 tbsp peanut butter

• 1 tbsp soy sauce or tamari

• 1 tsp sesame oil

• 1 tsp maple syrup or honey

• 1 tbsp rice vinegar

• Water to thin, if needed

Protein: ~20–25g (depending on chickpeas and portion size)

2. Buffalo Cauliflower Grain Bowl

Ingredients:

• 1 small head cauliflower, chopped into florets

• 1 tbsp olive oil

• 2 tbsp buffalo sauce (or hot sauce + melted butter)

• ½ cup cooked quinoa or farro

• ¼ cup chopped celery

• ¼ avocado, sliced

• 1 tbsp blue cheese or ranch dressing (optional)

Protein: ~18–22g (with quinoa and optional blue cheese)

3. High-Protein “Marry Me” Chicken

Ingredients:

• 2 boneless, skinless chicken breasts

• ½ cup low-fat cottage cheese

• ⅓ cup grated Parmesan

• ¼ cup sun-dried tomatoes (in oil, drained and chopped)

• 1 clove garlic, minced

• ½ cup low-sodium chicken broth or bone broth

• 1 tbsp olive oil

• Salt, pepper, dried oregano or thyme to taste

Protein: ~40g per serving

4. Tofu Veggie High-Protein Meal Prep Bowls

Ingredients:

• 1 block (14 oz) firm tofu, pressed and cubed

• 1 tbsp soy sauce or tamari

• 1 tsp sesame oil

• 1 bell pepper, sliced

• ½ cucumber, chopped

• 1 cup cooked brown rice or quinoa

• 1 tbsp tahini or peanut dressing (optional)

Protein: ~25–30g per bowl (depending on tofu portion)