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Recipes

High protein meals: 7 easy recipes with calories, protein and fibre

Seven practical high protein meals: two breakfasts, a lunch, a snack and three dinners. Every recipe lists ingredients, steps, and the calories, protein and fibre per serving. Four are vegetarian.

Approximate nutrition per serving, calculated from typical ingredient values. Brands, cuts and portion sizes change the numbers. This is general information, not medical advice.

Breakfast · Vegetarian

Greek yogurt berry bowl

A fast breakfast with about 29 g of protein and no cooking. Also the easiest swap for an evening bowl of ice cream.

345 calories · 29 g protein · 4 g fibre per serving

Prep 5 min · Cook 0 min · Serves 1

Ingredients

  • 250 g plain 0% Greek yogurt
  • 100 g mixed berries
  • 20 g walnuts, roughly chopped
  • 1 tsp honey

Method

  1. Spoon the yogurt into a bowl.
  2. Top with the berries and walnuts.
  3. Drizzle with the honey and serve.

Breakfast · Vegetarian

Spinach and feta omelette

Three eggs plus a big handful of spinach and tomatoes puts protein and vegetables into the first meal of the day.

360 calories · 25 g protein · 3 g fibre per serving

Prep 5 min · Cook 7 min · Serves 1

Ingredients

  • 3 large eggs
  • 60 g baby spinach
  • 80 g cherry tomatoes, halved
  • 30 g feta, crumbled
  • 1 tsp olive oil

Method

  1. Heat the oil in a small non-stick pan over medium heat and wilt the spinach and tomatoes for 2 minutes.
  2. Beat the eggs, pour them over the vegetables and stir gently until just starting to set.
  3. Scatter over the feta, fold the omelette and cook for 1 more minute.

Lunch

Tuna and white bean salad

A no-cook lunch built from store-cupboard ingredients, with a good amount of fibre as well as protein.

385 calories · 34 g protein · 9 g fibre per serving

Prep 10 min · Cook 0 min · Serves 1

Ingredients

  • 1 can tuna in water, drained (about 110 g)
  • 120 g cooked cannellini beans, drained
  • 40 g rocket
  • 80 g cherry tomatoes, halved
  • 1 tbsp olive oil
  • Juice of half a lemon

Method

  1. Combine the beans, tomatoes and rocket in a bowl.
  2. Flake in the tuna.
  3. Dress with the olive oil, lemon juice and a pinch of salt and pepper.

Snack · Vegetarian

Cottage cheese, cucumber and tomato bowl

A savoury snack that works at the desk and gets close to a quarter of a typical daily protein target.

275 calories · 24 g protein · 2 g fibre per serving

Prep 5 min · Cook 0 min · Serves 1

Ingredients

  • 200 g cottage cheese
  • 100 g cucumber, diced
  • 100 g tomatoes, diced
  • 1 tsp olive oil
  • Black pepper

Method

  1. Spoon the cottage cheese into a bowl.
  2. Top with the cucumber and tomatoes.
  3. Finish with the olive oil and plenty of black pepper.

Dinner

Chicken and chickpea tray bake

One tray, two servings. Chicken and chickpeas carry the protein while broccoli and pepper bring the vegetables.

455 calories · 43 g protein · 11 g fibre per serving

Prep 10 min · Cook 30 min · Serves 2

Ingredients

  • 300 g chicken breast, cut into chunks
  • 200 g cooked chickpeas, drained
  • 300 g broccoli florets
  • 1 red pepper, sliced
  • 1 tbsp olive oil
  • 2 tsp smoked paprika

Method

  1. Heat the oven to 200°C (180°C fan).
  2. Toss everything with the oil, paprika, salt and pepper on a large baking tray.
  3. Roast for 25 to 30 minutes, turning once, until the chicken is cooked through and the vegetables are browned.

Dinner

Turkey and kidney bean chilli

A batch-cook dinner for four that freezes well and hides a lot of vegetables.

335 calories · 32 g protein · 7 g fibre per serving

Prep 15 min · Cook 35 min · Serves 4

Ingredients

  • 500 g lean turkey mince (5% fat)
  • 1 tbsp olive oil
  • 1 onion, diced
  • 1 red pepper, diced
  • 1 courgette, diced
  • 400 g tin chopped tomatoes
  • 240 g drained kidney beans (1 tin)
  • 2 tsp ground cumin
  • 1 tsp chilli powder

Method

  1. Soften the onion, pepper and courgette in the oil for 5 minutes.
  2. Add the turkey and spices and cook, breaking it up, until browned.
  3. Add the tomatoes and beans, simmer for 25 minutes, then season to taste.

Dinner · Vegetarian

Red lentil and spinach dal

A vegetarian dinner with plenty of fibre. Stir a spoonful of Greek yogurt through each bowl for extra protein.

370 calories · 20 g protein · 11 g fibre per serving

Prep 10 min · Cook 25 min · Serves 2

Ingredients

  • 150 g dry red lentils, rinsed
  • 100 g baby spinach
  • 1 onion, diced
  • 200 g tinned chopped tomatoes
  • 1 tbsp olive oil
  • 2 tsp curry powder
  • 500 ml water

Method

  1. Soften the onion in the oil, then stir in the curry powder for 1 minute.
  2. Add the lentils, tomatoes and water and simmer for 20 minutes, stirring now and then.
  3. Stir in the spinach until wilted and season to taste.

How to build your own high protein meal

Use the same pattern every time: a palm-sized portion of protein, a large portion of vegetables, and a smaller portion of carbohydrate or healthy fat. Examples of protein anchors are eggs, Greek yogurt, cottage cheese, chicken, tuna, tofu, lentils and beans.

See the protein tracker guide for grams of protein per portion, and use the TDEE calculator to find a daily protein range for your weight. If you want a dessert option, read about Greek yogurt and berries instead of ice cream.

Questions

Frequently asked questions

How much protein should a high protein meal have?

A common aim is 25 to 40 grams of protein per main meal, which makes a daily total of 100 to 150 grams realistic for many adults. The right amount for you depends on your weight, training and goals.

Are these high protein meals suitable for weight loss?

Each recipe lists calories per serving, and most sit between 275 and 455 calories, so they can fit a range of targets. Protein and fibre both help meals feel filling.

Are the nutrition numbers exact?

No. Approximate values are calculated from typical ingredient data and will vary with brands, cuts and portion sizes. Use them as a guide.

Can I log these meals in MetaBraid?

Yes. Photograph the plate or describe it, and MetaBraid estimates calories and protein so you can compare it with your target.

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