11 Muscle-Making, Fat-Fading Meals Packed with Protein

5. Quinoa & Black Bean Power Bowl

Forget boring salads; this bowl is a plant-based protein powerhouse. Quinoa, a complete protein, forms the base, delivering all essential amino acids. Layer it with fiber-rich black beans, vibrant roasted sweet potatoes for complex carbs, and a generous topping of avocado for healthy fats. A drizzle of lime-cilantro vinaigrette ties it all together. This meal fuels sustained energy, aids muscle repair, and keeps you feeling full for hours, making it perfect for a satisfying lunch or light dinner without any meat.

6. Cottage Cheese & Berries Protein Pot

Often overlooked, cottage cheese is a fantastic source of casein protein, which digests slowly, making it ideal for sustained release, particularly before bed or for a long stretch between meals. Combine a generous serving of low-fat cottage cheese with a handful of mixed berries (strawberries, blueberries) for antioxidants and natural sweetness. A sprinkle of chia seeds or chopped nuts adds fiber and healthy fats. This easy-to-assemble "protein pot" is a quick, versatile, and highly effective meal or substantial snack that supports muscle growth and recovery.