High-Protein Meals List

Four eggs scrambled with spinach and feta can provide roughly 25 to 30 grams of protein, depending on portions.

Greek yoghurt with protein powder and berries can provide around 25 to 40 grams, depending on the yoghurt and powder used.

Overnight oats with milk, chia seeds and protein powder can be another higher-protein option. Check product labels for the amount in your serving.

Including protein at breakfast may be practical if it helps you meet your daily food needs, but there is no single meal pattern that suits everyone.

Chicken with rice and vegetables, with portion sizes chosen for your appetite and goals.

Tinned tuna on sourdough with avocado and salad.

A beef mince, beans, rice and salsa bowl. Lentils or tofu can be used as alternatives where preferred.

Salmon with sweet potato and greens.

Steak with roasted vegetables.

Chicken stir-fry with noodles and vegetables.

A protein shake with milk or a suitable alternative.

Cottage cheese with fruit.

Beef jerky, yoghurt, eggs, tofu or edamame, depending on your preferences and dietary needs.

Nuts and fruit can add energy and fibre alongside a protein source.

A daily range of about 1.6 to 2.2 grams of protein per kilogram of body weight is often used in resistance-training research, but it is not appropriate for every person.

Spread protein-containing foods across meals if that helps with appetite, training and meal planning. The amount used by the body is not limited to a fixed number at one meal.

If you have kidney disease, another medical condition, are pregnant, or have been advised to limit protein, discuss changes with your doctor or an accredited practising dietitian first.