Cottage Cheese Protein Pancakes (31g Protein, No Powder)
Fluffy high protein pancakes made in a blender with cottage cheese, eggs, and oats: 31g protein per serving, no protein powder, freezer-friendly. Ready in 25 minutes.
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High-Protein Greek Yogurt Blueberry Muffins (10g Protein, No Powder)
Soft high protein muffins with Greek yogurt, cottage cheese, and blueberries: 10g protein and 194 calories each, low added sugar, no protein powder, freezer-friendly.
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18 Protein Snack Ideas for Menopause, Ranked by Protein per Calorie
18 protein snack ideas for women in menopause, each with 10 to 23 grams of protein. Ranked by protein per 100 calories with calcium and sodium numbers from USDA data. No protein bars needed.
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High-Protein Baked Oats (30g Protein, No Powder)
One-pan blueberry baked oats with Greek yogurt, cottage cheese, and eggs. About 30 grams of protein per serving, no protein powder, and easy to meal prep.
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Ground Turkey Sweet Potato Meal Prep Bowls (46g Protein)
Four high-protein lunch bowls with ground turkey, black beans, roasted sweet potatoes, and a lime Greek yogurt sauce. 46 grams of protein and 12 grams of fiber per bowl, ready in 40 minutes.
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High-Protein Lentil Soup With Chicken Sausage (38g Protein)
A cozy one-pot red lentil soup with chicken sausage, spinach, and a Greek yogurt swirl. 38 grams of protein and 10 grams of fiber per bowl, with a vegetarian tofu option.
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High-Protein Greek Yogurt Brownies (No Protein Powder)
Fudgy one-bowl brownies with Greek yogurt, eggs, almond flour, and peanut butter. About 10 grams of protein per square with no protein powder, and naturally gluten-free.
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High-Protein Turkey White Bean Chili (46g Protein, One Pot)
A creamy one-pot white chili with lean ground turkey, white beans, and green chiles, finished with Greek yogurt. About 46 grams of protein and 9 grams of fiber per bowl.
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High-Protein Tofu Scramble With Spinach (31g Plant Protein)
A golden, fluffy vegan tofu scramble with black beans, spinach, and cherry tomatoes. About 31 grams of plant protein and 12 grams of fiber per plate, ready in 15 minutes.
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High-Protein Chickpea Pasta With Chicken and Spinach (61g Protein)
Chickpea penne with seared chicken, spinach, sun-dried tomatoes, and a creamy lemon Parmesan sauce made from cottage cheese. About 61 grams of protein per bowl in 25 minutes.
