10 Simple High Protein Summer Salads (Easy, Fresh & Filling)

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10 Simple High Protein Summer Salads (Easy, Fresh & Filling)

Summer is that time of year when the warmer weather arrives, the sun is shining bright and we’re out and about enjoying all of the things that this season has to offer. The produce is bright and full of flavor and it’s time to take advantage of all the beautiful fruit and veggies that are in season.

Building off of that, summer is also a time of enjoying lighter food, dining al fresco, barbecues and get togethers. If you’re like me, often the warmth brings a slightly reduced appetite. That’s where fresh, delicious salads that are high in protein come in. You can still get your protein and a lovely meal without the bulk.

There’s kind of an art to making salads though. If you’ve ever made a salad and found yourself hungry an hour later… you’re not alone. A lot of salads are light—but not actually satisfying.

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20 Simple High Protein Snacks for Everyday (14+g of Protein and No Fuss)

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20 Simple High Protein Snacks for Everyday (14+g of Protein and No Fuss)

I don’t know about you but here is my dilemma most days - I love eating healthy but I don’t really want to spend a ton of time or have a lot of time to devote to meal prep. Give me all of the healthy food but in a simple way. That’s my goal when I publish recipes in this blog - The Wellness Lab.

You’re probably here because you’ve heard all of the positive things about getting enough protein in each day. That sounds great in theory but how do you actually implement that? If you’re trying to eat more protein, one of the easiest places to start is with your snacks.

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Complete Protein Food List with Serving Sizes & Protein Amounts

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Complete Protein Food List with Serving Sizes & Protein Amounts

Protein, protein, protein! I feel like all I read about is how much protein you need. Protein is important for so many reasons. From managing hunger to blood sugar, healing, and satiety, protein is the macronutrient that is key in so many functions of the body. Protein is one of the most talked-about nutrients in nutrition—but it’s also one of the most confusing. Knowing which foods contain protein is helpful, but what really matters is understanding how much protein you’re actually getting per serving.

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15 Chocolate Protein Shake Recipes (30g of Protein in Each)

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15 Chocolate Protein Shake Recipes (30g of Protein in Each)

Easy, convenient meals can be really helpful for eating clean and boosting wellness. That’s where protein shakes can come in really handy. If you’re time starved, don’t love to cook or just need an easy meal or snack to whip up, protein shakes can be an easy addition to your nutrition line up.

If you love chocolate but also want a breakfast or snack that actually keeps you full, these chocolate protein shakes are for you.

Each recipe below delivers at least 30 grams of protein, balanced with fiber, healthy fats, and nutrient-dense ingredients to support steady energy, muscle recovery, and blood sugar balance. They’re satisfying without feeling heavy — and they taste like a treat.

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Triple Berry Protein Breakfast (3 Ways)

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Triple Berry Protein Breakfast (3 Ways)

When mornings feel busy—or your appetite feels a little unpredictable—having a simple, nourishing breakfast you can adapt makes all the difference. This triple berry protein breakfast is one of those go-to options that works whether you want something fresh and crunchy, blended and creamy, or prepped ahead and ready to grab.

Berries provide antioxidants and fiber, healthy fats support blood sugar balance, and adding collagen protein helps boost protein intake without changing the flavor or texture. It’s gentle, satisfying, and easy to customize—exactly what we’re after when building sustainable habits.

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High Protein, Low Carb Grocery & Pantry List

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High Protein, Low Carb Grocery & Pantry List

A simple, sustainable way to stock your kitchen for energy, satiety, and results

A high-protein, low-carb approach doesn’t have to feel rigid or restrictive. At its best, it’s about prioritizing protein, keeping blood sugar steady, and choosing foods that leave you feeling satisfied and energized—not deprived.

This way of eating works especially well for busy schedules, appetite regulation, body recomposition, and weight loss support. And like anything sustainable, it starts with setting your kitchen up for success.

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10 High Protein Snack Plates (275-325 Calories Each)

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10 High Protein Snack Plates (275-325 Calories Each)

High-protein snack plates are one of my favorite ways to help clients stay nourished, energized, and satisfied—especially during busy days. They’re simple, customizable, nutrient-dense, and feel like a “mini meal” without the time commitment of cooking an entire recipe.

Think of them as your healthy girl-dinner, wellness-focused edition. Whether you’re trying to hit your protein goals, support weight loss, fuel your workouts, or simply add more balanced meals into your day, these snack plates can make eating well feel effortless.

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Barbecue Chickpea & Arugula Salad (High Protein, Fresh & Ready in 15 Minutes)

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Barbecue Chickpea & Arugula Salad (High Protein, Fresh & Ready in 15 Minutes)

If you’re on a high protein diet, just want to increase your protein, want to eat clean or increase the nutritional value of your food, this is for you. And thee flavors of this salad are — chef’s kiss! It is, by far, one of my favorite salads. This Barbecue Chickpea & Arugula Salad is the best kind of weeknight meal — fresh, filling, high-protein, and bursting with flavor. The smoky grilled corn, creamy avocado, tangy feta, and sweet-spicy barbecue chickpeas come together in a way that feels both light and satisfying.

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High Protein Greek Yogurt Bowl with Mango (Easy, Nourishing in 5 Minutes)

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High Protein Greek Yogurt Bowl with Mango (Easy, Nourishing in 5 Minutes)

A light, refreshing, high-protein breakfast you can customize a dozen ways.
This bowl is one of my go-to morning meals because it’s fast, balanced, and keeps me full for hours — and the collagen gives it that extra boost of protein without changing the flavor.

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12 High-Protein Snacks to Keep You Full & Energized

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12 High-Protein Snacks to Keep You Full & Energized

If you’re looking to stay full longer, balance blood sugar, reduce cravings, and keep your energy steady throughout the day, high-protein snacks are a simple and effective place to start. Protein takes longer to digest than carbs, helps support lean muscle, and can dramatically reduce mindless snacking.

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7 Day High Protein Meal Plan For Weight Loss (with Recipes!)

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7 Day High Protein Meal Plan For Weight Loss (with Recipes!)

If you’ve ever struggled to implement the high protein diet or have a tough time hitting your protein goals, you’re not alone. Between busy schedules, grab-and-go snacks, and the endless cycle of carbs everywhere, protein often gets overlooked. But here’s the truth: getting enough protein changes everything.

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5 Ways a High Protein, Low Carb Diet Leads to Sustained Weight Loss

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5 Ways a High Protein, Low Carb Diet Leads to Sustained Weight Loss

If you’ve ever felt stuck in a cycle of losing weight and gaining it back, you’re not alone. Diet culture loves a quick fix — but real, sustainable weight loss comes from creating a way of eating that works for you in the long run.

For many people (myself included), following a high protein diet for weight loss with a lower carb approach can be a game changer. It’s not about cutting out every single carb (I still love a slice of pizza now and then), but about finding the right balance so your body feels energized, satisfied, and in control.

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