Madeleine Hull
Protein is an important macronutrient for good health. It plays a key role in the formation, maintenance, and structure of organs and tissues. Research suggests that eating more than the recommended dietary allowance (RDA) of protein may promote weight loss and overall health. A high-protein diet can be customized according to one's food preferences and health-related goals. For instance, one can follow a low-carb, high-protein diet to help manage blood sugar levels or a dairy-free, high-protein diet if one is lactose intolerant.
What You'll Learn
High-protein breakfast options
Protein is an important part of a healthy diet, and breakfast is the most important meal of the day. Here are some tasty, high-protein breakfast options to kick-start your day:
Peanut Butter on Toast
A simple, classic option. Peanut butter has about eight grams of protein per two tablespoons, and you can boost the protein content of this meal by using wholegrain, wholegrain, or multigrain bread.
Greek Yogurt with Nuts and Seeds
Greek yogurt is a perfect choice, with about 17 grams of protein per container. Top it with walnuts, almonds, pumpkin seeds, and chia seeds for a delicious, crunchy, and nutritious breakfast.
Breakfast Burrito
A savoury, hearty option. Use a high-protein tortilla and fill it with eggs, egg whites, turkey or chorizo sausage, and cottage cheese or shredded cheese. You can also make a vegan version with potatoes, tofu, and chickpeas.
Avocado Toast
Avocado toast is a classic, and you can boost its protein content by using wholegrain bread and topping it with eggs or smoked salmon.
Peanut Butter and Banana Smoothie
A quick, easy, and tasty breakfast. Simply blend two bananas and a half cup of peanut butter with milk or a vegan milk alternative. Add chia seeds and flax seeds for texture, and a scoop of protein powder for an extra protein boost.
Cottage Cheese on an English Muffin
A quick and easy weekday breakfast. Top a toasted English muffin with cottage cheese and season to taste.
Chicken, Spinach, and Mozzarella Breakfast Skillet
A great weekend breakfast option. Shredded potatoes and eggs make a great base for this skillet, cooked over the stove. Add diced or shredded chicken, spinach, and shredded mozzarella for a protein-packed meal.
Pesto Eggs
If you're looking for a new way to enjoy eggs, try cooking them in pesto and serving with avocado and toast.
Shakshuka
A popular Maghrebi dish that's becoming a breakfast favourite. Poached eggs are the main ingredient, poached in a tomato sauce with peppers, onion, and garlic, and seasoned with paprika, cumin, and cayenne pepper.
Homemade Granola with Greek Yogurt
Use rolled oats and protein-packed nuts to create your own homemade granola, flavoured with coconut oil, maple syrup, and vanilla extract. Top with Greek yogurt for a delicious, protein-rich breakfast.
Chia Pudding
Chia pudding is easy to prepare the night before and is ready to eat in the morning. Whisk together chia seeds, plain non-fat Greek yogurt, canned coconut milk, and maple syrup, and top with fruit, coconut chips, and nuts.
Smoked Salmon Sandwich
Smoked salmon has 25 grams of protein per cup, so it's a great ingredient for a high-protein breakfast. Use a wholewheat bagel or wholegrain bread as the base, and add spinach and eggs for an extra protein boost.
Salad
Although not a typical breakfast food, a salad packed with greens, eggs, quinoa, wholewheat croutons, and other vegetables is a great way to get a high-protein breakfast.
Black Bean Omelette
Black beans have about eight grams of protein per half cup, so they're a great savoury, vegetarian option. Add feta cheese and avocado, and season with cumin and pico de gallo.
Peanut Butter and Banana Oatmeal
A sweet, classic breakfast option. Oatmeal has about six grams of protein per cup, and peanut butter has about four grams per tablespoon. Top with banana slices and nuts or seeds for a delicious, crunchy breakfast.
Turkey and Sweet Potato Hash
A sweet and savoury option. Pan-fried diced sweet potatoes, turkey sausage, and peppers, topped with over-easy eggs.
Ham, Cheese, and Mushroom Omelette
A classic breakfast option that's sure to satisfy. Diced ham, Gruyere cheese, and mushrooms make a great combination, and you can add spinach, arugula, and peppers for extra flavour and nutrition.
Frittata
Frittatas are similar to quiches but without the crust, and they're easy to make and reheat. Try an asparagus, leek, and ricotta frittata, or a spinach, artichoke, and chickpea frittata.
Poached Egg and Vegetable Flatbread
Use wholemeal flatbread and top it with a poached egg, broccoli, cherry tomatoes, olive oil, and seeds.
Blueberry Compôte Porridge
Heat blueberries in a pan with water and honey, then spoon over porridge for a high-protein, high-fibre breakfast.
Vegan Spinach Omelette
Use chickpea flour and nutritional yeast to make your own egg substitute, or purchase a store-bought egg substitute. Spinach and mushroom is a classic combination, and you can add tofu for extra protein.
Egg, Spinach, and Cheddar on an English Muffin
Make eggs your way and top with cheddar cheese and spinach on an English muffin. Experiment with different sauces to bring new flavours to this sandwich.
Greek Yogurt with Fruit and Granola
A classic, easy, and delicious option. Dress up plain yogurt with granola, oats, nuts, and fruit.
Overnight Oats
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High-protein vegan recipes
Monday: Super-green tofu curry
Kick off the week with a super-green tofu and spinach curry that you can prep in minutes. This low-cost vegan curry is loaded with health benefits, as it's high in protein and fibre, while still being low in calories. Serve with wild rice and a scattering of coriander.
Tuesday: Veggie protein chilli
This protein-packed vegan chilli is perfect after a workout. This easy supper is simple to make and freezable if you want to batch cook.
Wednesday: Miso noodles with fried eggs
This quick and healthy veggie dinner has a base of wholemeal noodles for a filling, fibre-rich supper. It makes brilliant use of accessible kitchen basics, such as frozen peas, garlic, eggs and spices, and it's packed with four of your five-a-day, plus vitamin C and iron.
Thursday: Roasted Vegetable Pasta
A wholesome and filling vegan meal option offering 21 grams of protein per serving.
Friday: Vermicelli Noodle Bowl
This vibrant noodle bowl is bursting with flavour and texture. Coming in at 35 grams of protein per serving, it also makes for a very satisfying and hearty meal.
Saturday: Chickpea Avocado Salad
A great high protein meal option that serves 2. Each serving offers 22 grams of protein and it works beautifully in a sandwich or wrap. It also comes together quickly and easily!
Sunday: Apricot Glazed Tempeh
Each serving of this delightful dish offers 25 grams of protein. To make it even more protein-rich, serve it with some brown rice, roasted squash, and toasted pumpkin seeds to garnish. A side of steamed broccoli would also be lovely.
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High-protein snacks
Savoury Snacks
- Jerky: Beef, chicken, turkey, or salmon jerky is an excellent, convenient snack, providing around 9-12g of protein per ounce.
- Cheese: Cheese sticks or slices are a great portable option, with 5-7g of protein per ounce.
- Nuts: All nuts contain protein, but peanuts, almonds, and pistachios have the most. A handful of shelled peanuts provides 7g of protein.
- Edamame: A popular appetizer, edamame (soybeans) provide 18g of protein per cup.
- Tuna: A protein-rich food, 3 ounces of canned tuna provides 25.5g of protein.
- Hard-boiled eggs: One large hard-boiled egg provides 6.3g of protein.
Sweet Snacks
- Greek Yogurt: A 3/4-cup serving of Greek yogurt provides 17g of protein.
- Cottage Cheese: Cottage cheese is a filling snack, with 12g of protein per 3/4-cup serving.
- Chia Seeds: Chia seeds contain all nine essential amino acids, with 5g of protein per 2 tablespoons.
- Peanut Butter: Two tablespoons of peanut butter provide 7g of protein.
- Apple Slices with Peanut Butter: This snack provides 9g of protein, as well as fibre and antioxidants.
- Roasted Pumpkin Seeds: An ounce of pumpkin seeds (pepitas) provides 8g of protein.
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High-protein foods to focus on
Protein is an important macronutrient for good health. It is made up of a chain that contains 20 smaller units called amino acids, nine of which are considered essential amino acids that must be consumed in food because your body can’t make them.
The amount of protein you need every day depends on several factors, such as your age, sex, and weight. The Recommended Dietary Allowance (RDA) of protein is 0.8 g per kilogram of body weight (g/kg/bw), or 0.36 g per pound of body weight (g/lbs/bw). However, research suggests that eating more protein than the RDA may promote weight loss and overall health.
Dairy
Yogurt, cottage cheese, kefir, and cheese are all excellent sources of protein. For example, one cup of kefir provides about 10 g of protein, while a cup of Greek yogurt packs in about 20 g.
Eggs
Eggs are a quick, easy, and healthy choice, providing about 7 g of protein per large egg. They are a quality protein source that can help with weight loss, particularly belly fat.
Legumes
Beans and lentils are high in both fiber and protein, making them a great choice for those looking to increase their protein intake. A 1/2 cup serving of chickpeas, for instance, has about 7 g of protein and 6 g of fiber.
Nuts
Nuts are a great source of protein and have additional health benefits. For example, peanuts have been found to help control blood sugar levels. A 1/4-cup serving of peanuts provides about 9 g of protein.
Fish and Poultry
Fish, chicken, and turkey are all healthy protein sources that can help keep you full. A 3.5-ounce serving of cooked chicken provides about 31 g of protein. Salmon is another excellent option, providing essential amino acids and healthy fats.
Meat
Meat is a well-known source of protein. Some examples include chicken, turkey, beef, and pork. However, it is important to choose high-quality, lean meats and avoid processed options.
In addition to the foods mentioned above, other high-protein options include tofu, tempeh, plant-based protein powders, and complete plant-based proteins such as quinoa.
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High-protein meal plans
Protein is an important macronutrient that supports healthy muscles and is present in every cell in the human body. It also plays a role in bone and skin health, the immune system, and cell repair.
Monday: Super-Green Tofu Curry
This vegan curry is a low-cost, protein-rich option that can be prepared in minutes. Serve it with wild rice and coriander for a healthy, flavourful meal.
Tuesday: Tuna & Sweetcorn Fish Cakes
A simple, budget-friendly supper that combines mashed potatoes, sweetcorn, tuna, and parsley, shaped into fishcakes and coated in breadcrumbs before being fried.
Wednesday: Herby Fish Fingers with Chinese-Style Rice
A gluten-free dinner with a balance of carbs and protein. Cut the fish into chunky strips, coat in beaten egg and coriander, then fry. For the rice, simply add chilli-flecked rice and any remaining egg to the pan and stir.
Thursday: Miso Noodles with Fried Eggs
A quick, healthy, and veggie-friendly dinner with a base of wholemeal noodles. It uses accessible kitchen staples like frozen peas, garlic, eggs, and spices, and it's packed with vitamins and iron.
Friday: Super-Healthy Salmon Burgers
These salmon burgers are packed with ginger, soy sauce, and coriander—a light but satisfying option for the whole family. They're high in protein and low in salt and calories.
Saturday: Chicken Sausage Pasta
A warming, protein-rich, and vegetable-filled dish that's quick and easy to make. You can also add carrots, sweetcorn, or peas for an extra veggie boost.
Sunday: Pork & Parsnip Traybake
A simple, flavourful traybake with seared pork chops, red onions, and root vegetables. It's easy to assemble, yet full of flavour thanks to the combination of mustard, honey, and sage.
High-Protein Breakfast Options:
- Spinach & Feta Mug Scrambled Eggs
- Strawberry-Peach Chia Seed Smoothie
- Cottage Cheese Snack Jar with Fruit
- Lemon-Blueberry Granola
- High-Protein Strawberry & Peanut Butter Overnight Oats
- Mini Crustless Quiches with Kale, Mushrooms & Feta
- Savory Cottage Cheese Breakfast Bowl
- Savory Steel Cut Oatmeal
- Bacon Spinach Breakfast Casserole with Gruyere Cheese
High-Protein Lunch and Dinner Options:
- Avocado, Tomato & Chicken Sandwich
- Creamy Pesto Shrimp with Gnocchi & Peas
- Chicken Fajita Salad
- Quick Gochujang Pork & Rice Bowls
- Salmon with Roasted Red Pepper Quinoa Salad
- Sheet-Pan Roasted Salmon & Vegetables
- Spinach & Feta Turkey Meatballs with Herbed Quinoa
- Slow-Cooker Beef Curry
- Creamy Garlic-Parmesan Chicken Pasta Bake
- Fish Taco Bowls with Green Cabbage Slaw
- Sweet Potato, Kale & Chicken Salad with Peanut Dressing
- Skillet Bruschetta Chicken
- Harira (Moroccan Tomato, Lentil & Beef Soup)
- Pan-Seared Salmon
- Kale & Chickpea Grain Bowls
- Lasagna Roll-Ups with Cottage Cheese and Arugula Salad
- Korean-Inspired Salmon Tacos with Spicy Slaw
- Air Fryer Asian Meatballs
- Roast Beef with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil
- Blackened Shrimp and Grits with Wilted Spinach
- Chicken Marbella with Houston's Couscous Salad
High-Protein Snacks:
- Natural peanut butter
- Sliced strawberries
- Greek yogurt with chopped walnuts
- Edamame
- Almonds
- Pistachios
- Chia seeds
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Frequently asked questions
High-protein foods include poultry (such as chicken and turkey), seafood (such as shrimp, tuna, and halibut), eggs, dairy (such as yogurt, cottage cheese, and kefir), legumes (such as beans and lentils), nuts, and seeds.
The amount of protein you need depends on factors like your age, sex, weight, and physical activity level. The Recommended Dietary Allowance (RDA) is 0.8 g per kilogram of body weight, but research suggests that eating more protein than the RDA may promote weight loss and overall health. For example, some studies have shown benefits from consuming up to 2 g/kg/bw of protein per day.
A high-protein diet can help with weight loss, increase muscle mass, reduce muscle loss during aging, and improve wound healing. Protein helps you feel full and satisfied, which can lead to a natural reduction in food intake and promote weight loss. It also increases your metabolic rate, helping you burn more calories.
You can start by determining your protein goals and tracking your protein intake using a food diary app. Aim to include protein at every meal, and choose a variety of high-quality animal and plant-based protein sources.
High-protein diets are generally safe for most people. However, those with kidney disease or reduced kidney function may need to limit their protein intake to avoid complications. It's always best to consult a healthcare professional or registered dietitian before significantly increasing your protein intake, especially if you have any underlying health conditions.
