High-Protein Meals: 30 Easy Dinners, Lunches and Breakfasts
Easy high-protein meals built from everyday foods: chicken, fish, eggs, Greek yogurt, beans, lentils and tofu, with rough protein per serving.
By Ayoub Farid · · 2 min read
Protein helps you feel full, supports muscle and makes meals more satisfying. You don't need powders to eat plenty of it. These meals use everyday foods, with rough protein estimates to help you compare.
Protein in common foods (approximate)
| Food | Protein |
|---|---|
| Chicken breast, cooked, 100 g | ~30 g |
| Salmon, cooked, 100 g | ~22–25 g |
| Lean ground beef, cooked, 100 g | ~25 g |
| 2 large eggs | ~12 g |
| Greek yogurt, 170 g | ~15–17 g |
| Cottage cheese, 100 g | ~11 g |
| Lentils, cooked, 1 cup | ~18 g |
| Chickpeas, cooked, 1 cup | ~14 g |
| Firm tofu, 100 g | ~12–17 g |
| Edamame, 1 cup | ~17 g |
Values vary by product; check labels for packaged foods.
Breakfast
- Greek yogurt bowl with nuts and seeds.
- Scrambled eggs with smoked salmon.
- Protein oats (oats cooked with milk, Greek yogurt stirred in).
- Cottage cheese pancakes.
- Tofu scramble with black beans.
More in high-protein breakfast.
Lunch
- Chicken and quinoa bowl.
- Tuna and white bean salad.
- Lentil salad with feta.
- Turkey and hummus wrap.
- Edamame and soba noodle salad.
- Egg salad on wholegrain.
Dinner
- Sheet-pan chicken thighs with chickpeas.
- Salmon with lentils and greens.
- Beef and broccoli stir-fry.
- Turkey chili with beans.
- Shrimp fried rice with extra egg.
- Chicken souvlaki with tzatziki.
- Tofu and vegetable stir-fry.
- Greek yogurt-marinated chicken.
- Lentil bolognese.
- Cod with white beans and tomatoes.
- Steak salad.
- Chickpea and spinach curry with Greek yogurt.
- Egg fried rice with edamame.
- Black bean and quinoa burgers.
Snacks
- Hard-boiled eggs.
- Roasted chickpeas.
- Cottage cheese and fruit.
- Edamame with sea salt.
- Jerky or a cheese stick.
Easy ways to add protein to any recipe
- Swap half the pasta for lentil or chickpea pasta.
- Stir Greek yogurt into sauces and dips.
- Add a tin of beans to soups, stews and curries.
- Top salads and bowls with eggs, tofu or chicken.
Track it in your recipes
SmartChef AI shows estimated protein per serving for every saved recipe, so you can sort your collections into a "High protein" one and ask Cook AI to "add 15 g protein per serving to this recipe".
Frequently asked questions
How much protein do I need?
It depends on age, body size, activity and health. Many adults need more than the minimum when they're active. For a personal target, ask a dietitian or doctor.
What's a cheap high-protein dinner?
Lentils, beans, eggs and chicken thighs are among the cheapest protein sources. See cheap meals on a budget.
Can vegetarians eat high protein?
Yes: eggs, dairy, lentils, beans, tofu, tempeh and edamame are all protein-rich. See vegetarian dinner ideas.
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