Nutrition
15 easy high-protein meals (with real gram counts)
Hitting 150 g of protein a day is easy once you have a repertoire. These 15 meals deliver 30 g or more each, with no complicated cooking.
The protein problem is rarely about knowledge, it is about repertoire: if chicken and tuna are all you can think of, you end up bored and under target. These fifteen options cover all four eating moments and every one clears 30 grams per serving.
Breakfasts
| Meal | Protein | Time |
|---|---|---|
| 3-egg omelette + 100 g cottage cheese | 33 g | 8 min |
| 250 g Greek yoghurt + 30 g protein powder + berries | 40 g | 2 min |
| Wholegrain toast with 150 g ricotta and turkey | 32 g | 5 min |
| Oat porridge with milk and protein cocoa | 30 g | 6 min |
Main meals
- 180 g chicken breast with rice and stir-fried vegetables: 56 g.
- 180 g baked salmon with potato and asparagus: 40 g.
- 200 g lentils with rice and a boiled egg: 32 g.
- 200 g firm tofu wok with soy sauce, broccoli and noodles: 36 g.
- 150 g lean minced beef with wholewheat pasta and tomato: 38 g.
Fast dinners
- 3-egg scramble with prawns and spinach: 34 g.
- Chickpea, tuna and egg salad: 35 g.
- Wheat wrap with shredded chicken and cheese: 33 g.
Snacks in the 20-30 g range
- Protein shake with milk: 30 g.
- 200 g skyr with cinnamon: 22 g.
- 200 g salted edamame: 22 g.
The protein-first plate rule
At every main meal, choose the protein source and portion first (a palm of meat or fish, or two fists of legumes). Only then add carbs and vegetables. Reversing the decision order is the single most effective trick for hitting your target.
Simple meal prep
Four glass containers, a kitchen scale and an air fryer cut weekly cooking time in half. It is the highest-return purchase for people who rarely cook.
See recommended kitchen gear
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Talk to a professional
If you have food allergies, diagnosed intolerances or a condition requiring a controlled diet (kidney, liver, coeliac disease), adapt these ideas with a registered dietitian.
Frequently asked questions
- Can a vegetarian reach 150 g of protein?
- Yes: dairy, eggs, tofu, tempeh, seitan, legumes and pea protein make it workable with some planning.
- How much protein is really in a portion of meat?
- Roughly 25-31 g per 100 g of cooked lean meat; raw meat loses weight as it cooks.
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