Table of Contents

My favorite way to stay healthy and energized is by eating clean, high-protein meals that actually taste amazing. These aren’t boring diet foods – they’re delicious, satisfying dishes packed with lean proteins, colorful vegetables, and whole grains. Each meal is simple enough for busy weeknights while delivering the nutrition your body needs.

Some of these meals are perfect for meal prep and can be made ahead for the entire week, while others come together quickly when you need dinner fast. You’ll find chicken, fish, shrimp, turkey, and beef, so there’s something for everyone. Every recipe focuses on whole, unprocessed ingredients without any heavy sauces or unnecessary additives.

The best part is that each meal provides 35-50 grams of protein per serving, helping you build muscle, stay full longer, and maintain steady energy. Whether you’re an athlete, fitness enthusiast, or just someone who wants to eat healthier, these recipes make clean eating easy and delicious.

Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables

This clean and satisfying meal features tender grilled chicken breast seasoned with fresh herbs and a bright burst of lemon. Paired with fluffy quinoa and colorful roasted vegetables, this dish delivers over 40 grams of protein per serving. It’s perfect for meal prep and stays fresh in the refrigerator for up to four days.

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 4

Ingredients

For the chicken:

4 boneless, skinless chicken breasts (6 ounces each)
3 tablespoons olive oil
Juice and zest of 1 lemon
3 garlic cloves, minced
2 tablespoons fresh rosemary, chopped
2 tablespoons fresh thyme leaves
Salt and pepper to taste

For the quinoa:

1½ cups quinoa, rinsed
3 cups chicken broth or water
½ teaspoon salt

For the roasted vegetables:

2 cups broccoli florets
2 bell peppers, cut into chunks
2 zucchini, sliced
2 tablespoons olive oil
Salt and pepper to taste
1 teaspoon garlic powder

Instructions

Marinate the chicken by combining olive oil, lemon juice, lemon zest, minced garlic, rosemary, thyme, salt, and pepper in a large bowl or zip-top bag. Add the chicken breasts and coat them thoroughly with the marinade. Let them marinate in the refrigerator for at least 30 minutes or up to 4 hours for maximum flavor. The acid in the lemon helps tenderize the chicken while the herbs infuse it with fresh, clean flavors.
Preheat the oven to 425°F (220°C) for roasting the vegetables and line a large baking sheet with parchment paper for easy cleanup.
Prepare the vegetables by washing and cutting the broccoli into uniform florets, slicing the bell peppers into chunks, and cutting the zucchini into ½-inch thick rounds. Uniform sizes ensure everything cooks evenly.
Season the vegetables by placing them on the prepared baking sheet, drizzling with olive oil, and tossing to coat evenly. Season with salt, pepper, and garlic powder, then spread them in a single layer without overcrowding, which allows them to roast and caramelize rather than steam.
Roast the vegetables for 25-30 minutes, stirring halfway through, until they’re tender and developing golden-brown edges. The high heat caramelizes their natural sugars, creating delicious flavor.
Cook the quinoa while the vegetables are roasting by rinsing it thoroughly in a fine-mesh strainer to remove the bitter coating. Combine the rinsed quinoa with chicken broth and salt in a medium saucepan and bring to a boil over high heat.
Simmer the quinoa by reducing the heat to low once boiling, covering the pot with a tight-fitting lid, and cooking for 15 minutes until all liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.
Fluff the quinoa using a fork to separate the grains and create a light, fluffy texture. The quinoa provides complete protein with all nine essential amino acids.
Grill the chicken by heating a grill pan or outdoor grill to medium-high heat. Remove the chicken from the marinade, letting excess drip off, and place it on the hot grill. Cook for 6-7 minutes per side without moving, until beautiful grill marks form and the internal temperature reaches 165°F (74°C) when checked with a meat thermometer.
Rest the chicken by transferring it to a clean plate and covering it loosely with foil. Let it rest for 5-10 minutes, which allows the juices to redistribute throughout the meat, keeping it incredibly moist and tender.
Slice the chicken against the grain into strips for easier eating and better texture. Slicing reveals the juicy interior and makes portion control easier.
Assemble the plates by dividing the cooked quinoa among four plates or meal prep containers, creating a base for the other components.
Add the vegetables and chicken by arranging the roasted vegetables alongside the quinoa and topping with sliced grilled chicken. The colorful presentation makes the meal more appealing and ensures you’re getting a variety of nutrients.
Serve immediately or let cool completely before covering and refrigerating for meal prep. This meal reheats beautifully and retains its delicious taste the next day. Each serving provides approximately 45 grams of protein, complex carbohydrates, and plenty of fiber and vitamins.

Baked Salmon with Sweet Potato and Asparagus

This omega-3-rich meal features perfectly baked salmon with crispy edges and a tender, flaky interior. Roasted sweet potato wedges provide complex carbohydrates, while fresh asparagus adds vitamins and fiber. The entire meal cooks on one sheet pan, making cleanup effortless while delivering over 35 grams of protein per serving.

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 4

Ingredients

For the salmon:

4 salmon fillets (6 ounces each), skin-on or skinless
2 tablespoons olive oil
2 garlic cloves, minced
1 teaspoon paprika
½ teaspoon dried dill
Salt and pepper to taste
Lemon wedges for serving

For the vegetables:

2 large sweet potatoes, cut into wedges
1 pound fresh asparagus, trimmed
2 tablespoons olive oil
1 teaspoon garlic powder
½ teaspoon smoked paprika
Salt and pepper to taste
Fresh parsley for garnish

Instructions

Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper or aluminum foil for easy cleanup and to prevent sticking.
Prepare the sweet potatoes by scrubbing them clean and cutting them lengthwise into wedges about ½ inch thick at the widest part. Uniform thickness ensures even cooking and prevents some pieces from burning while others remain undercooked.
Season the sweet potatoes by placing the wedges on one side of the baking sheet, drizzling with 1 tablespoon of olive oil, and tossing to coat. Sprinkle with garlic powder, smoked paprika, salt, and pepper, then arrange them in a single layer with the cut sides down for maximum caramelization.
Start roasting the sweet potatoes by placing the baking sheet in the preheated oven for 10 minutes. Sweet potatoes need a head start because they take longer to cook than asparagus and salmon.
Prepare the asparagus while the sweet potatoes are cooking by trimming off the tough woody ends. An easy way to find where to cut is to bend each spear gently near the bottom – it will naturally snap at the point where the tender part begins.
Prepare the salmon by patting the fillets dry with paper towels, which helps them develop a nice crust. In a small bowl, mix together olive oil, minced garlic, paprika, dried dill, salt, and pepper to create a flavorful coating.
Season the salmon by brushing or rubbing the oil and spice mixture all over the top and sides of each fillet. This creates a delicious crust while keeping the fish moist inside.
Add asparagus and salmon to the pan after the sweet potatoes have roasted for 10 minutes. Place the asparagus on the other side of the pan, drizzle with remaining olive oil, and season with salt and pepper. Nestle the seasoned salmon fillets in the center or on top of the asparagus.
Roast everything together for 12-15 minutes, depending on the thickness of your salmon fillets. The salmon is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). The asparagus should be tender-crisp and the sweet potatoes should be fork-tender with caramelized edges.
Check for doneness by inserting a fork into the thickest part of the salmon. It should flake easily and appear opaque throughout. Overcooked salmon becomes dry, so remove it promptly when it’s just done.
Rest briefly by removing the pan from the oven and letting everything sit for 2-3 minutes. This allows the salmon to finish cooking with residual heat and makes it easier to serve without falling apart.
Garnish and serve by transferring the salmon, sweet potato wedges, and asparagus to serving plates. Garnish with fresh parsley and serve with lemon wedges for squeezing over the salmon. The bright citrus enhances the fish’s natural flavors.
Store for meal prep if desired by letting everything cool completely before dividing into airtight containers. This meal keeps well in the refrigerator for up to 3 days and can be enjoyed cold or gently reheated. Each serving provides approximately 38 grams of protein plus healthy fats from the salmon and complex carbs from the sweet potato.

Turkey and Vegetable Stir-Fry with Brown Rice

This Asian-inspired clean protein meal features lean ground turkey and crisp, colorful vegetables in a light, flavorful sauce. Brown rice provides sustained energy with its complex carbohydrates and additional fiber. Ready in under 30 minutes, this dish proves that healthy high-protein eating can be quick, delicious, and satisfying.

Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients

For the stir-fry:

1½ pounds lean ground turkey (93% lean)
2 tablespoons olive oil, divided
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 cups broccoli florets
1 cup snap peas
3 garlic cloves, minced
1 tablespoon fresh ginger, minced
3 green onions, sliced

For the sauce:

3 tablespoons low-sodium soy sauce or coconut aminos
2 tablespoons rice vinegar
1 tablespoon honey
1 teaspoon sesame oil
½ teaspoon red pepper flakes (optional)
1 tablespoon water

For serving:

1½ cups brown rice, uncooked
3 cups water
Sesame seeds for garnish

Instructions

Cook the brown rice first since it takes the longest. Rinse 1½ cups of brown rice in a fine-mesh strainer until the water runs clear, which removes excess starch and prevents gummy rice. Combine the rinsed rice with 3 cups of water in a medium saucepan and bring to a boil.
Simmer the rice by reducing the heat to low once boiling, covering with a tight-fitting lid, and cooking for 40-45 minutes until all the water is absorbed and the rice is tender. Don’t lift the lid during cooking as this releases steam and affects the cooking process.
Prepare the sauce while the rice is cooking by whisking together soy sauce, rice vinegar, honey, sesame oil, red pepper flakes if using, and water in a small bowl. Set aside so the flavors can meld together. Using low-sodium soy sauce keeps this meal clean and reduces unnecessary sodium.
Prep all vegetables by slicing the bell peppers into thin strips, cutting the broccoli into small uniform florets, trimming the snap peas, mincing the garlic and ginger, and slicing the green onions. Having everything prepared before you start cooking makes the stir-fry process quick and stress-free.
Heat a large skillet or wok over medium-high heat and add 1 tablespoon of olive oil, swirling to coat the bottom. The pan should be very hot before adding ingredients for proper stir-frying.
Cook the ground turkey by adding it to the hot pan and breaking it up with a wooden spoon or spatula. Cook for 6-8 minutes, stirring occasionally, until the turkey is completely browned and cooked through with no pink remaining. The turkey should be nicely browned and slightly crispy in spots.
Season the turkey with a pinch of salt and pepper as it cooks. Ground turkey can be bland on its own, so proper seasoning is important even before adding the sauce.
Remove the turkey from the pan and set it aside on a plate. This prevents it from overcooking while you stir-fry the vegetables and keeps the turkey tender and juicy.
Add more oil to the same pan (1 tablespoon) and increase the heat to high. Add the broccoli florets first since they take longest to cook, stir-frying for 2-3 minutes until they start to become tender and develop some charred spots.
Add remaining vegetables including bell peppers and snap peas to the pan. Stir-fry for 3-4 minutes, tossing constantly, until the vegetables are tender-crisp and brightly colored. They should still have some crunch and not be mushy.
Add aromatics by pushing the vegetables to the sides of the pan and adding the minced garlic and ginger to the center. Stir-fry for 30 seconds until fragrant but not burned. Garlic and ginger burn easily, so add them near the end.
Combine everything by returning the cooked turkey to the pan with the vegetables and tossing everything together to combine well.
Add the sauce by pouring it over the turkey and vegetable mixture. Toss everything together for 1-2 minutes, allowing the sauce to coat all the ingredients and heat through. The sauce will slightly thicken as it cooks.
Fluff the rice once it’s done cooking by removing it from heat and letting it sit covered for 5 minutes, then fluffing it with a fork to separate the grains.
Serve immediately by dividing the brown rice among four bowls or plates and topping with the turkey and vegetable stir-fry. Garnish with sliced green onions and a sprinkle of sesame seeds for added flavor and visual appeal. Each serving provides approximately 42 grams of protein along with plenty of vegetables and whole-grain carbohydrates.

Greek Chicken Bowl with Chickpeas and Cucumber Salad

This Mediterranean-inspired bowl combines herb-marinated chicken, protein-rich chickpeas, and fresh cucumber salad for a complete, clean meal. The bright flavors of lemon, garlic, and oregano make this dish incredibly satisfying without any heavy sauces. With over 45 grams of protein per serving, this bowl is perfect for post-workout recovery or any time you need sustained energy.

Prep Time: 20 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients

For the chicken:

1½ pounds boneless, skinless chicken breasts, cubed
3 tablespoons olive oil
Juice of 1 lemon
3 garlic cloves, minced
2 teaspoons dried oregano
1 teaspoon dried basil
Salt and pepper to taste

For the chickpeas:

2 cans (15 ounces each) chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon paprika
½ teaspoon cumin
Salt and pepper to taste

For the cucumber salad:

2 large cucumbers, diced
2 cups cherry tomatoes, halved
½ red onion, finely diced
¼ cup fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon red wine vinegar
Salt and pepper to taste

For serving:

4 cups mixed greens or spinach
½ cup Kalamata olives, pitted
½ cup crumbled feta cheese (optional)
Lemon wedges

Instructions

Marinate the chicken by cutting the chicken breasts into 1-inch cubes for quick, even cooking. In a large bowl, combine olive oil, lemon juice, minced garlic, oregano, basil, salt, and pepper. Add the chicken cubes and toss to coat thoroughly. Let marinate for at least 15 minutes at room temperature or up to 2 hours in the refrigerator for deeper flavor penetration.
Prepare the cucumber salad while the chicken marinates by dicing the cucumbers into small, bite-sized pieces. If your cucumbers have large seeds, you can scoop them out for better texture. Halve the cherry tomatoes and finely dice the red onion.
Mix the cucumber salad by combining cucumbers, tomatoes, red onion, and chopped parsley in a medium bowl. Drizzle with olive oil and red wine vinegar, then season with salt and pepper. Toss gently to combine and set aside to let the flavors develop. The salad can be made up to 2 hours ahead.
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper for roasting the chickpeas.
Prepare the chickpeas by thoroughly draining and rinsing them, then patting them completely dry with paper towels. The drier they are, the crispier they’ll become in the oven. Removing excess moisture is key to achieving the best texture.
Season the chickpeas by spreading them on the prepared baking sheet, drizzling with olive oil, and tossing with paprika, cumin, salt, and pepper. Spread them in a single layer without overcrowding.
Roast the chickpeas for 20-25 minutes, shaking the pan halfway through, until they’re golden brown and slightly crispy on the outside but still tender inside. They provide additional plant-based protein and a satisfying crunch.
Cook the chicken while the chickpeas are roasting by heating a large skillet over medium-high heat. Add the marinated chicken cubes in a single layer, working in batches if necessary to avoid overcrowding. Cook for 3-4 minutes per side until golden brown and cooked through to an internal temperature of 165°F (74°C).
Rest the chicken briefly by removing it from the heat and letting it sit for a few minutes. This keeps the meat juicy and tender.
Prepare the greens by washing and drying mixed greens or spinach thoroughly. Divide them among four serving bowls, creating a nutritious base for the other components.
Assemble the bowls by arranging the cooked chicken, roasted chickpeas, and cucumber salad over the greens in each bowl. Keep the components somewhat separate for visual appeal and so each element can be tasted individually.
Add finishing touches by scattering Kalamata olives over each bowl for briny, Mediterranean flavor. Add crumbled feta cheese if desired for extra protein and tangy richness.
Serve immediately with lemon wedges on the side for squeezing over the bowl. The fresh lemon juice brightens all the flavors and adds a final layer of freshness. Each bowl provides approximately 48 grams of protein from the combination of chicken and chickpeas, plus healthy fats, fiber, and abundant vegetables.

Lean Beef and Vegetable Power Bowl

This protein-packed bowl features perfectly seasoned lean ground beef, nutrient-dense vegetables, and quinoa for a complete meal. The simple seasoning lets the quality ingredients shine while providing maximum nutrition and flavor. With 50+ grams of protein per serving, this power bowl supports muscle building and recovery while keeping you satisfied for hours.

Prep Time: 15 minutes | Cook Time: 25 minutes | Servings: 4

Ingredients

For the beef:

1½ pounds lean ground beef (90% lean or higher)
1 tablespoon olive oil
3 garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon cumin
½ teaspoon chili powder
Salt and pepper to taste

For the bowl:

1½ cups quinoa, rinsed
3 cups low-sodium beef broth or water
2 cups kale, stems removed and chopped
2 cups cherry tomatoes, halved
1 large avocado, sliced
1 cup corn kernels (fresh or frozen)
1 bell pepper, diced
Lime wedges for serving
Fresh cilantro for garnish

For the dressing:

2 tablespoons olive oil
Juice of 1 lime
1 teaspoon honey
Salt and pepper to taste

Instructions

Cook the quinoa by rinsing it thoroughly in a fine-mesh strainer under cold running water to remove the bitter saponin coating. Combine the rinsed quinoa with beef broth in a medium saucepan and bring to a boil over high heat. Using broth instead of water adds extra flavor and makes the quinoa more satisfying.
Simmer the quinoa by reducing heat to low once boiling, covering with a lid, and cooking for 15 minutes until all liquid is absorbed and the quinoa is fluffy. Remove from heat and let sit covered for 5 minutes.
Fluff the quinoa with a fork to separate the grains and create a light, airy texture. Spread it on a baking sheet to cool slightly if you prefer your bowl at room temperature rather than warm.
Cook the ground beef by heating olive oil in a large skillet over medium-high heat. Add the lean ground beef, breaking it up with a wooden spoon or spatula into small crumbles as it cooks.
Brown the beef thoroughly for 7-9 minutes, stirring occasionally, until it’s completely cooked through with no pink remaining and has developed nice brown, caramelized bits. Don’t stir too frequently initially, as this allows the meat to develop better color and flavor.
Add aromatics and spices by pushing the beef to the sides of the pan and adding minced garlic to the center. Cook for 30 seconds until fragrant, then add smoked paprika, cumin, chili powder, salt, and pepper. Stir everything together to coat the beef evenly with the spices.
Cook for another minute to let the spices bloom and coat the meat, which intensifies their flavors. The beef should smell incredibly aromatic and appetizing.
Prepare the kale while the beef is cooking by removing the tough center stems and chopping the leaves into bite-sized pieces. Massage the kale with a tiny bit of olive oil to soften it and reduce bitterness, making it more pleasant to eat raw.
Prepare the remaining vegetables by halving cherry tomatoes, dicing the bell pepper, and slicing the avocado. If using frozen corn, run it under warm water to thaw, or use fresh corn cut from the cob.
Make the simple dressing by whisking together olive oil, fresh lime juice, honey, salt, and pepper in a small bowl until emulsified. The lime adds brightness while the honey provides subtle sweetness that balances the savory elements.
Warm the vegetables (optional) by adding the corn and diced bell pepper to the pan with the cooked beef during the last 2-3 minutes of cooking. This slightly warms them through while maintaining their texture.
Assemble the power bowls by dividing the cooked quinoa among four serving bowls, creating a hearty base that provides complex carbohydrates and additional protein.
Add the components by portioning the seasoned ground beef over the quinoa in each bowl, then arranging the chopped kale, cherry tomatoes, corn, bell pepper, and sliced avocado around or on top of the beef.
Dress the bowls by drizzling the lime dressing over each bowl, focusing especially on the kale and vegetables to add flavor and moisture.
Garnish and serve by topping each bowl with fresh cilantro and serving with lime wedges on the side for squeezing over the top. The fresh herbs and citrus elevate the entire dish and add a pop of freshness. Each power bowl delivers approximately 52 grams of protein along with healthy fats from the avocado, fiber from the quinoa and vegetables, and a complete array of vitamins and minerals for optimal nutrition.

Grilled Shrimp and Cauliflower Rice Bowl

This light yet protein-rich bowl features succulent grilled shrimp seasoned with zesty spices over fluffy cauliflower rice. The low-carb cauliflower rice makes this meal perfect for those watching their carbohydrate intake while still wanting a filling, satisfying dish. Colorful vegetables and a tangy lime-cilantro dressing make this bowl fresh, flavorful, and packed with over 35 grams of protein per serving.

Prep Time: 20 minutes | Cook Time: 15 minutes | Servings: 4

Ingredients

For the shrimp:

1½ pounds large shrimp, peeled and deveined
3 tablespoons olive oil
3 garlic cloves, minced
1 teaspoon paprika
1 teaspoon cumin
½ teaspoon chili powder
Juice of 1 lime
Salt and pepper to taste

For the cauliflower rice:

1 large head of cauliflower or 4 cups pre-riced cauliflower
2 tablespoons olive oil
Salt and pepper to taste
2 tablespoons fresh cilantro, chopped

For the bowl:

2 cups cherry tomatoes, halved
1 cup black beans, drained and rinsed
1 large avocado, sliced
1 cup corn kernels
4 cups mixed greens or spinach
Lime wedges for serving

For the lime-cilantro dressing:

3 tablespoons olive oil
Juice of 2 limes
¼ cup fresh cilantro, chopped
1 garlic clove, minced
1 teaspoon honey
Salt and pepper to taste

Instructions

Prepare the shrimp by peeling and deveining them if not already done, then patting them completely dry with paper towels. Dry shrimp will sear better and develop more flavor. Place them in a large bowl.
Marinate the shrimp by adding olive oil, minced garlic, paprika, cumin, chili powder, lime juice, salt, and pepper to the bowl with the shrimp. Toss everything together until the shrimp are evenly coated. Let marinate for 15-20 minutes while you prepare the other components. Don’t marinate longer than 30 minutes as the acid from the lime can start to “cook” the shrimp.
Make the cauliflower rice by cutting the cauliflower into florets if using a whole head, then pulsing them in a food processor until they resemble rice-sized pieces. Don’t over-process or you’ll end up with cauliflower mush. Work in batches if necessary to avoid overcrowding the processor.
Cook the cauliflower rice by heating 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the riced cauliflower and sauté for 5-7 minutes, stirring occasionally, until it’s tender but not mushy. Season with salt and pepper.
Add fresh cilantro to the cooked cauliflower rice and stir to combine. Remove from heat and set aside. The cauliflower rice provides a low-carb, nutrient-dense base that’s much lighter than regular rice while still being satisfying.
Make the lime-cilantro dressing while the cauliflower is cooking by whisking together olive oil, lime juice, chopped cilantro, minced garlic, honey, salt, and pepper in a small bowl until well combined. The bright, fresh flavors complement the shrimp perfectly.
Prepare the vegetables by halving the cherry tomatoes, draining and rinsing the black beans, slicing the avocado, and thawing the corn if using frozen. Having everything ready makes assembly quick and easy.
Heat a grill pan or outdoor grill to medium-high heat. If using a grill pan, lightly brush it with oil to prevent sticking. The grill should be hot enough that the shrimp sizzle when they touch the surface.
Grill the shrimp by placing them on the hot grill in a single layer, not touching each other. Cook for 2-3 minutes per side until they turn pink, opaque, and develop nice grill marks. Shrimp cook very quickly, so don’t walk away. They’re done when they curl into a “C” shape. If they curl into an “O,” they’re overcooked.
Remove shrimp from heat immediately once cooked to prevent them from becoming rubbery. Shrimp continue cooking from residual heat, so it’s better to slightly undercook them on the grill.
Warm the black beans (optional) in a small saucepan over low heat or in the microwave for 1-2 minutes. This makes the bowl more comforting, though room temperature beans work fine too.
Assemble the bowls by dividing the cauliflower rice among four serving bowls, creating a fluffy base for the other ingredients.
Add the components by arranging the grilled shrimp, cherry tomatoes, black beans, corn, sliced avocado, and a handful of mixed greens or spinach in each bowl. Try to keep the ingredients in separate sections for visual appeal.
Dress the bowls by drizzling the lime-cilantro dressing over each bowl, making sure to get some on the shrimp, vegetables, and greens. The tangy dressing ties all the flavors together beautifully.
Garnish and serve immediately with lime wedges on the side for extra citrus brightness. The combination of succulent shrimp, light cauliflower rice, and fresh vegetables provides approximately 38 grams of protein per serving along with healthy fats, fiber, and vitamins. This bowl is naturally gluten-free and can easily be made dairy-free.

Herb-Crusted Cod with Roasted Brussels Sprouts and Wild Rice

This elegant yet simple meal features flaky white cod with a crispy herb crust paired with caramelized Brussels sprouts and nutty wild rice. Cod is an excellent lean protein source that’s mild in flavor and incredibly versatile. The combination of textures and flavors makes this dish feel restaurant-quality while being completely clean and healthy, with approximately 40 grams of protein per serving.

Prep Time: 15 minutes | Cook Time: 35 minutes | Servings: 4

Ingredients

For the cod:

4 cod fillets (6 ounces each)
2 tablespoons olive oil
½ cup whole wheat breadcrumbs or almond flour
2 tablespoons fresh parsley, finely chopped
1 tablespoon fresh dill, finely chopped
2 garlic cloves, minced
Zest of 1 lemon
Salt and pepper to taste
Lemon wedges for serving

For the Brussels sprouts:

1½ pounds Brussels sprouts, trimmed and halved
2 tablespoons olive oil
3 garlic cloves, minced
Salt and pepper to taste
2 tablespoons balsamic vinegar
2 tablespoons slivered almonds (optional)

For the wild rice:

1 cup wild rice blend
3 cups vegetable broth or water
½ teaspoon salt
1 bay leaf
2 tablespoons fresh parsley, chopped

Instructions

Cook the wild rice first since it takes the longest. Rinse the wild rice in a fine-mesh strainer under cold water to remove any debris. Combine the rice, vegetable broth, salt, and bay leaf in a medium saucepan and bring to a boil over high heat.
Simmer the rice by reducing the heat to low once boiling, covering with a tight-fitting lid, and cooking for 40-45 minutes until the rice is tender and most of the grains have burst open. Wild rice has a wonderful nutty flavor and chewy texture that pairs beautifully with fish.
Drain excess liquid if any remains after cooking, remove the bay leaf, and fluff the rice with a fork. Stir in chopped fresh parsley for added color and freshness. Keep warm until ready to serve.
Preheat the oven to 425°F (220°C) while the rice is cooking and line two baking sheets with parchment paper—one for the Brussels sprouts and one for the fish.
Prepare the Brussels sprouts by trimming off the stem ends and removing any yellow or damaged outer leaves. Cut each sprout in half lengthwise through the core, which helps them cook evenly and develop crispy, caramelized edges.
Season the Brussels sprouts by placing them on one prepared baking sheet, drizzling with olive oil, and tossing to coat evenly. Add minced garlic, salt, and pepper, then arrange them cut-side down in a single layer for maximum caramelization.
Roast the Brussels sprouts for 20-25 minutes, flipping them halfway through, until they’re golden brown and crispy on the edges and tender in the center. The high heat brings out their natural sweetness and eliminates any bitterness.
Add balsamic vinegar during the last 2 minutes of roasting by drizzling it over the Brussels sprouts and tossing to coat. The vinegar caramelizes slightly and adds a sweet-tangy glaze. If using almonds, add them now to toast.
Prepare the herb crust while the Brussels sprouts are roasting by combining breadcrumbs or almond flour, chopped parsley, chopped dill, minced garlic, lemon zest, salt, and pepper in a small bowl. Mix well to distribute all ingredients evenly. The herbs and lemon create a bright, fresh coating.
Prepare the cod fillets by patting them completely dry with paper towels. Any moisture will prevent the herb crust from adhering properly. Place the fillets on the second prepared baking sheet, leaving space between them.
Brush with olive oil by lightly coating the top of each cod fillet with olive oil using a pastry brush or the back of a spoon. This helps the herb mixture stick to the fish.
Apply the herb crust by pressing the breadcrumb or almond flour mixture evenly onto the top of each fillet, creating a generous coating. Press down gently to help it adhere. The crust will become golden and crispy in the oven.
Bake the cod for 12-15 minutes, depending on thickness, until the fish is opaque throughout and flakes easily with a fork. The internal temperature should reach 145°F (63°C). The herb crust should be golden brown and crispy. Cod cooks relatively quickly, so check it at 12 minutes to avoid overcooking.
Test for doneness by inserting a fork into the thickest part of the fillet and gently twisting. The fish should flake apart easily and appear opaque white throughout with no translucent areas remaining.
Rest briefly by removing the cod from the oven and letting it sit for 2-3 minutes before serving. This allows the juices to settle and makes the fish easier to transfer to plates without breaking apart.
Assemble the plates by dividing the wild rice among four serving plates, creating a bed for the fish. Arrange the roasted Brussels sprouts alongside the rice.
Top with cod by carefully transferring each herb-crusted fillet to a plate on top of or beside the wild rice. The golden, crispy herb crust should be facing up for the best presentation.
Garnish and serve immediately with lemon wedges on the side for squeezing over the fish. The fresh lemon juice brightens the mild cod and enhances all the flavors. Each serving provides approximately 42 grams of lean protein from the cod, plus complex carbohydrates from the wild rice, fiber and vitamins from the Brussels sprouts, and healthy fats from the olive oil. This clean meal is nutrient-dense, satisfying, and perfect for anyone seeking a high-protein dinner that doesn’t feel heavy.