Healthy + High-Protein Recipes: Your Ultimate January Kickstart
Hi Reader,
January always feels like a fresh start in the kitchen. After the holidays, I'm so ready for some fresh veggies and nourishing ingredients! That’s why I’ve been leaning into healthy, high-protein recipes this month. They’re balanced, filling, and make it so much easier to stay energized through long school days, work deadlines, and everything in between.
I’ve tested every recipe on this list to perfection (IMO), and yes, my kids love them too! These recipes check all of the boxes: quick, nutritious, and so good that you’ll actually look forward to eating healthy again. Whether you’re trying to get more protein in, streamline your weekly meals, or just feel better in your routine, you’ll find something here that fits perfectly.
Breakfast
Cookie Dough Overnight Oats that taste just like real cookie dough! Over the years, these have become my go-to healthy breakfast for busy mornings. Made with 30 grams of protein per serving in just 5 minutes they’re not only delicious and filling, but also incredibly easy to make.
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Strawberry Overnight Oats with a creamy topping that’s truly next-level! Made in just 5 minutes with 22 grams of protein, I could not be more obsessed with this easy healthy breakfast recipe. If you’ve been looking to add more protein to your daily routine, these are quick to make and so good!
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Cinnamon Roll Pancakes that are made with cottage cheese and have 12 grams of protein per pancake! They’re light, super fluffy, and have that perfect cinnamon brown sugar swirl that caramelizes to perfection. My kids love these, and I love that they can be made in under 15 minutes!
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Cottage Cheese Waffles that are low calorie, high protein, and perfectly thick, light, and fluffy! With 16 grams of protein per serving and made in just 20 minutes, this easy healthy breakfast recipe is truly one of my favorites. My kids love them, I love them, and you can even meal prep or freeze them for later.
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Lunch
Orange Chicken Bowls that are truly one of my favorite healthy lunch or dinner ideas! With 41 grams of protein and a few simple ingredients, these bowls are made in just 40 minutes. Made with crispy, lightly fried cubed chicken tossed in an orange honey sauce, then added to fluffy rice and stir-fried veggies, even my kids love this recipe!
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Crispy Buffalo Chicken Bowls that come together in under 40 minutes, have 35 grams of protein, and are SO full of flavor! I’ve been making these for multiple times a week lately and they always turn out so good. The crispy chicken is coated in a sweet, savory, and perfectly spicy buffalo sauce, then served over rice and crunchy veggies.
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These Hot Honey Chicken Bowls are made entirely in one skillet and in just under 40 minutes! They are high in protein, hearty, flavorful, and SO good. You can adjust the spice level to taste, swap out veggies, and even meal prep this recipe. If you’ve been looking for a healthy lunch idea for busy work days, this is it!
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This Ground Turkey Taco Salad is healthy, fresh, and topped with a dairy-free, creamy dressing! The ground turkey is seasoned to perfection, then topped off with a tangy cilantro lime dressing that’s SO tasty. In under 30 minutes, and with minimal ingredients, this salad recipe is truly perfect for easy meal prep lunches.
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Dinner
Kung Pao Chicken Bowls with 46 grams of protein and lots of flavorful veggies! I love that these are a healthier twist on one of my favorite classic takeout recipes. Pan-fried until golden and coated in the most incredible sweet and spicy sauce, the chicken is deliciously crispy and pairs wonderfully with the sweet, savory veggies.
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High-Protein Big Mac Casserole that’s hearty, cheesy, and has 36 grams of protein! This viral recipe has been all over the internet lately, so I knew I needed to give you my lighter, family-friendly twist with better-for-you ingredients. My kids love building their own plates with the toppings and every bite is so good!
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With 42 grams of protein and SO much flavor, these Viral Hot Honey Ground Beef Bowls are the best healthy dinner recipe. While the ingredients are unique and creative (things I never would have thought to put together), you have to trust me on this one, every bite is SO good. And they come together in 35 minutes with minimal effort!
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Protein Pasta recipe with 37 grams of protein! This healthy vegetarian meal is about to become your new weeknight hero. I’ve been making this pasta on busy weeknights and could not be more obsessed with the creamy, savory, garlicky flavor. Cottage cheese is the base of the creamy sauce, and the whole thing comes together in just 25 minutes.
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Snacks & Treats
These Strawberry “Drop” Pancake Bites are light, fluffy, higher in protein, and so easy to make! I’ve been making these on repeat for my kids lately and they keep asking for more. These aren’t your average pancake bites, they’re SO much better! Made with cottage cheese, a serving has 10 grams of protein.
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Cottage Cheese Muffins with 6 grams of protein! I am completely obsessed with these and even my kids love them. They’re light, fluffy, and every bite is SO good! I like making these protein muffins two ways: Pumpkin Chocolate Chip or Regular Chocolate Chip. My recipe has a variation to show you how to make both!
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These Protein Brownies are the best healthy sweet treat! As a busy mom, I love that they’re made with just 5 ingredients and come together in under 30 minutes. And the fact that they’re refined sugar-free, gluten-free, and contain no flour or dairy is truly incredible. My kids absolutely love these!
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These Snickers Protein Bites are the BEST sweet treat for whenever you’re craving something chocolatey! Made with a protein peanut butter crust, whipped cottage cheese filling, and a chocolate sea salt topping, every bite is so good. I also love that 2 of these protein bites have 8 grams of protein and less than 100 calories!
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Want More Done-For-You Healthy Meals Each Week?
If you’re ready to take the guesswork out of healthy eating this year, my Monthly Meal Plans are officially live! Each plan includes:
- Balanced, high-protein weekly dinner menus
- Grocery lists
- Step-by-step prep guides
- Family-friendly options (even your kids will love!)
- Quick meals for busy nights
They’re designed to save you time, reduce stress, and help you feel confident about what’s going on your table each week.
You’ve got this. Let’s make healthy eating feel simple, sustainable, and so delicious this January!
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Before you go...
Thank you so much for being a part of this community, trying my recipes, and sharing the love! If you make one of these recipes, be sure to tag me #jaroflemons to showcase your delicious creations. I can't wait to see what you make!
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