Free guide
High-Protein Recipes: Breakfast, Lunch & Dinner
Nine proper recipes that make hitting your protein easy. Real food you'd actually want to eat, with macros, full methods, and my tips on each. Most women need roughly 100 to 140g of protein a day to train well and change shape (the why is in my protein guide). Pick one from each meal below and you're at 100g+ before snacks.
Macros are rounded estimates and will vary a little with brands and portions. Close enough beats perfect, every single time.
01Breakfast
Chocolate Protein Overnight Oats
~40g protein · ~450 kcal · 5 min prep, zero morning effort
Ingredients (1 serving)
- 50g rolled oats
- 1 scoop (25g) chocolate whey or vegan protein
- 150g 0% fat Greek yoghurt
- 100ml milk of choice
- 1 tsp chia seeds (optional)
- Handful of raspberries or half a banana on top
Method
- Stir the protein powder into the yoghurt first until smooth, this stops lumps.
- Add oats, milk and chia, mix well, and pop in the fridge overnight in a jar or tub.
- In the morning, loosen with a splash of milk if needed and add your fruit.
Ashton's tipMake three jars on Sunday night and breakfast is sorted until Wednesday. This is the single easiest protein win for anyone doing early shifts.
Feta & Spinach Three-Egg Omelette
~31g protein · ~380 kcal · 10 minutes
Ingredients (1 serving)
- 3 large eggs
- 40g feta, crumbled
- Big handful of spinach
- 4 cherry tomatoes, halved
- Spray oil, salt, pepper, chilli flakes if you like
Method
- Wilt the spinach in a non-stick pan with spray oil, then set aside.
- Whisk the eggs with salt and pepper, pour into the hot pan on medium heat.
- When mostly set, add spinach, tomatoes and feta to one half, fold and slide out.
Ashton's tipToast on the side if you're training that morning, the carbs are fuel, not the enemy. A slice of wholegrain adds ~5g more protein too.
Banana Protein Pancakes
~35g protein · ~430 kcal · 15 minutes, weekend-worthy
Ingredients (1 serving)
- 1 ripe banana
- 2 large eggs
- 1 scoop (25g) vanilla whey
- 30g oats
- Half tsp baking powder
- 100g 0% Greek yoghurt and berries to serve
Method
- Blend banana, eggs, whey, oats and baking powder into a thick batter.
- Cook small pancakes in a non-stick pan, about 2 minutes each side on medium, flip when bubbles show.
- Stack, top with the yoghurt and berries.
Ashton's tipThese freeze brilliantly. Double the batch, freeze the spares, and 30 seconds in the toaster brings them back on a rushed morning.
02Lunch
Chicken Fajita Wrap Bowl
~45g protein · ~520 kcal · 15 minutes, meal-preps for 3 days
Ingredients (1 serving)
- 150g chicken breast, sliced
- Half a pepper and half a red onion, sliced
- 1 tsp fajita seasoning
- 1 wholemeal wrap (or 150g cooked rice for the bowl version)
- 50g 0% Greek yoghurt (your "sour cream")
- Quarter of an avocado, salsa, spray oil
Method
- Toss the chicken, pepper and onion in the seasoning.
- Cook in a hot pan with spray oil for 6 to 8 minutes until the chicken is cooked through.
- Load into the wrap or over rice with the yoghurt, salsa and avocado.
Ashton's tipGreek yoghurt instead of sour cream is the swap that keeps the creaminess and triples the protein. You will not taste the difference under fajita seasoning, I promise.
Tuna, Butter Bean & Feta Salad
~42g protein · ~440 kcal · 5 minutes, no cooking at all
Ingredients (1 serving)
- 1 tin of tuna in spring water, drained (about 100g)
- Half a tin (120g) butter beans, rinsed
- 30g feta
- Cucumber, cherry tomatoes, red onion, rocket
- 1 tbsp olive oil, juice of half a lemon, oregano, pepper
Method
- Throw everything in a bowl.
- Dress with the oil, lemon and oregano. That's it, that's the recipe.
Ashton's tipBeans in salads are the most underrated protein-and-fullness upgrade there is. This one keeps you full all afternoon, no 3pm biscuit raid, and I say that as a veteran of the office biscuit tin.
Creamy Chicken & Broccoli Pasta
~48g protein · ~560 kcal · 20 minutes
Ingredients (1 serving)
- 150g chicken breast, diced
- 75g dried pasta (a high-protein pasta pushes this over 55g)
- Half a head of broccoli, in small florets
- 75g light cream cheese
- 1 clove garlic, 20g parmesan, squeeze of lemon, pepper
Method
- Cook the pasta, adding the broccoli to the same pan for the last 4 minutes. Save a mug of pasta water.
- Meanwhile, fry the chicken with the garlic until golden and cooked through.
- Stir the cream cheese and a splash of pasta water into the chicken pan to make the sauce, then toss everything together with the parmesan and lemon.
Ashton's tip"Creamy pasta" and "fat loss" can absolutely live in the same sentence. Light cream cheese plus pasta water makes a proper silky sauce for a fraction of the calories of double cream.
03Dinner
Honey-Garlic Salmon Traybake
~36g protein · ~540 kcal · 25 minutes, one tray, minimal washing up
Ingredients (1 serving)
- 1 salmon fillet (about 130g)
- 200g baby potatoes, halved
- Handful of tenderstem broccoli or green beans
- 1 tsp honey, 1 tsp soy sauce, 1 clove garlic (crushed)
- Spray oil, salt, pepper, sesame seeds if you have them
Method
- Roast the potatoes at 200°C with spray oil for 15 minutes.
- Add the salmon and greens to the tray. Mix honey, soy and garlic and brush over the salmon.
- Back in the oven for 12 to 14 minutes until the salmon flakes.
Ashton's tipOily fish twice a week is one of the few nutrition rules I'll actually nag you about. The omega-3s earn their place, and this is the least effort way to get them in.
Lean Beef Chilli with Rice
~46g protein · ~550 kcal · 30 minutes, makes 4 portions
Ingredients (4 servings)
- 500g 5% fat beef mince
- 1 onion, 2 cloves garlic, 1 pepper, all chopped
- 1 tin chopped tomatoes, 1 tin kidney beans (rinsed)
- 2 tsp chilli powder, 1 tsp cumin, 1 tsp paprika, beef stock cube
- 60g dried rice per portion, 0% Greek yoghurt to top
Method
- Brown the mince, then add onion, garlic and pepper for 5 minutes.
- Stir in the spices, then tomatoes, beans, and the stock cube with a splash of water.
- Simmer 20 minutes (longer is better), serve over rice with a spoon of Greek yoghurt.
Ashton's tipThis is your batch-cook hero. Four portions from one pan, it tastes better on day two, and it freezes for the weeks when life falls apart. Future you says thanks.
Turkey Meatballs in Tomato Sauce
~47g protein · ~530 kcal · 30 minutes, makes 2 portions
Ingredients (2 servings)
- 400g turkey breast mince
- 1 egg, 30g breadcrumbs, 1 tsp dried oregano
- 1 tin chopped tomatoes, 1 onion, 2 cloves garlic, pinch of sugar
- 75g dried spaghetti per portion, 20g parmesan
- Fresh basil if you're feeling fancy
Method
- Mix the mince, egg, breadcrumbs and oregano, and roll into 12 meatballs.
- Brown them in a pan, then set aside. Soften the onion and garlic in the same pan, add tomatoes and sugar, and simmer.
- Return the meatballs to the sauce for 12 to 15 minutes while the spaghetti cooks. Serve with parmesan.
Ashton's tipTurkey breast mince is the leanest protein in the supermarket and half the price of chicken breast per gram of protein. The egg and breadcrumbs keep it juicy, skip them and you get bouncy castles.
04Quick protein snacks
For the gaps between meals, when you need 15 to 25g without cooking:
Keep these in rotation
- 200g pot of 0% Greek yoghurt with a handful of berries, ~20g
- Protein shake with milk, ~25g
- 2 boiled eggs (do six on Sunday), ~13g
- 50g beef jerky or biltong, ~25g
- Cottage cheese on oatcakes, ~15g
- Edamame beans, the frozen supermarket bags, ~11g per 100g
- A high-protein yoghurt pouch or bar for the gym bag, ~15-20g
How to actually use this guide
Don't try to cook all nine this week. Pick one breakfast, one lunch and one dinner, and repeat them until they're boring. Boring is underrated: it means no decisions, no shopping surprises, and your protein handled on autopilot. Then swap one recipe at a time.
And if you're eating like this but the results still aren't coming, the missing piece is almost never another recipe. It's the training, the overall calories, or the consistency, and that's exactly what coaching sorts out.
05More breakfasts
Cottage Cheese & Berry Bowl
~30g protein · ~310 kcal · 3 minutes
Ingredients (1 serving)
- 200g full-fat cottage cheese
- Handful of blueberries and raspberries
- 15g honey or maple syrup
- 20g granola or crushed nuts
- Cinnamon
Method
- Spoon the cottage cheese into a bowl and stir until it loosens.
- Top with berries, granola and a drizzle of honey.
- Dust with cinnamon.
Ashton's tipCottage cheese has quietly become the best value protein in the supermarket. If you hate the texture, blitz it with a stick blender first and it becomes a thick, creamy base.
Smoked Salmon & Scrambled Eggs on Rye
~34g protein · ~420 kcal · 8 minutes
Ingredients (1 serving)
- 3 eggs
- 60g smoked salmon
- 1 slice rye or sourdough
- Splash of milk
- Chives, black pepper, squeeze of lemon
Method
- Whisk eggs with milk, salt and pepper.
- Cook slowly over a low heat, stirring, until just set. Low and slow is the whole trick.
- Toast the rye, pile on the eggs, drape over the salmon, finish with chives and lemon.
Ashton's tipOmega-3 from oily fish, protein from both sources, and it takes eight minutes. This is my go-to on a morning when I've got a heavy session later.
Protein French Toast
~38g protein · ~450 kcal · 12 minutes
Ingredients (1 serving)
- 2 slices wholemeal bread
- 2 eggs
- 1 scoop (25g) vanilla whey
- 60ml milk
- Cinnamon
- Berries and 100g Greek yoghurt to serve
Method
- Whisk eggs, whey, milk and cinnamon in a shallow bowl until smooth.
- Soak each slice for about 20 seconds a side.
- Fry in a non-stick pan with spray oil, 2 to 3 minutes each side until golden.
- Serve with yoghurt and berries.
Ashton's tipWeekend breakfast that tastes like a treat and out-proteins most people's dinners. Use a slightly stale loaf, it soaks better.
Savoury Protein Porridge with Egg
~29g protein · ~400 kcal · 10 minutes
Ingredients (1 serving)
- 50g oats
- 250ml milk or water
- 1 egg
- 30g grated cheddar
- Spring onion, salt, pepper
Method
- Cook the oats in the milk until thick.
- Stir in the cheese and season well.
- Top with a fried or poached egg and spring onion.
Ashton's tipIf sweet breakfasts make you crave sugar all morning, try savoury. Sounds odd, converts everyone who tries it.
Five-Minute Breakfast Burrito
~36g protein · ~470 kcal · 6 minutes
Ingredients (1 serving)
- 1 large tortilla wrap
- 3 eggs, scrambled
- 40g grated cheese
- 2 tbsp salsa
- Handful of spinach
- Hot sauce
Method
- Scramble the eggs with the spinach folded in at the end.
- Pile onto the wrap with cheese and salsa.
- Roll tightly, then toast seam-side down in a dry pan for a minute.
Ashton's tipMake two, wrap one in foil and it survives the commute perfectly. Cold breakfast burrito at 9am is better than no breakfast at 9am.
06More lunches
Chicken, Halloumi & Couscous Salad
~45g protein · ~560 kcal · 15 minutes
Ingredients (1 serving)
- 150g cooked chicken breast
- 50g halloumi, sliced
- 60g dry couscous
- Cucumber, cherry tomatoes, red onion
- Lemon, olive oil, mint
Method
- Cover the couscous with boiling stock, cover and leave 5 minutes, then fluff.
- Griddle the halloumi until golden both sides.
- Toss everything with chopped veg, lemon, a little oil and torn mint.
Ashton's tipHalloumi is salty enough that you need almost no dressing. Keep the oil measured though, it's easy to add 200 calories without noticing.
Tuna & White Bean Smash
~40g protein · ~430 kcal · 5 minutes
Ingredients (1 serving)
- 1 tin tuna in spring water, drained
- Half tin cannellini beans, drained
- 1 tbsp Greek yoghurt
- Lemon juice, red onion, parsley
- 2 slices sourdough or a jacket potato
Method
- Mash half the beans with a fork, leave the rest whole for texture.
- Fold through tuna, yoghurt, lemon, finely chopped onion and parsley.
- Pile onto toast or into a jacket.
Ashton's tipStore cupboard lunch, 40g of protein, costs about £1.50. Add chilli flakes and it stops being boring.
Turkey Meatball Wrap
~42g protein · ~520 kcal · 20 minutes, makes extra
Ingredients (1 serving)
- 400g turkey mince (makes 4 portions of meatballs)
- 1 egg, 30g breadcrumbs, garlic, oregano
- Tortilla wraps
- Light mayo or tzatziki
- Lettuce, tomato, red onion
Method
- Mix mince, egg, breadcrumbs and seasoning, roll into small balls.
- Bake at 200C for 18 minutes, or fry until cooked through.
- Load a wrap with 5 or 6 meatballs, salad and a spoon of tzatziki.
Ashton's tipBatch the meatballs on Sunday. They're lunch on Monday, a pasta dinner on Tuesday and a snack on Wednesday.
Prawn & Egg Fried Rice
~38g protein · ~490 kcal · 12 minutes
Ingredients (1 serving)
- 150g cooked prawns
- 150g cooked rice (leftover is best)
- 2 eggs
- Frozen peas and sweetcorn
- Soy sauce, garlic, ginger, spring onion
Method
- Scramble the eggs in a hot wok, remove and set aside.
- Fry garlic and ginger, add rice and frozen veg, keep it moving on a high heat.
- Add prawns and egg back in, splash of soy, spring onion on top.
Ashton's tipCold leftover rice fries far better than fresh. Just cool it fast and refrigerate it promptly.
Chicken Caesar Protein Bowl
~48g protein · ~510 kcal · 10 minutes
Ingredients (1 serving)
- 150g cooked chicken breast
- Romaine lettuce, chopped
- 30g parmesan
- 2 tbsp Greek yoghurt, 1 tsp Dijon, anchovy paste, lemon, garlic
- Small handful croutons
Method
- Whisk the yoghurt, Dijon, lemon, crushed garlic and a little anchovy paste into a dressing.
- Toss with lettuce and chicken.
- Top with shaved parmesan and croutons.
Ashton's tipSwapping mayonnaise for Greek yoghurt in a Caesar saves around 200 calories and adds protein. Nobody has ever noticed at my table.
07More dinners
Chicken Katsu with Rice
~50g protein · ~620 kcal · 30 minutes
Ingredients (2 servings)
- 2 chicken breasts
- 1 egg, 40g panko breadcrumbs
- 150g dry rice
- Katsu sauce: onion, garlic, curry powder, carrot, stock, splash of soy
Method
- Flatten the chicken slightly, dip in beaten egg then panko, and bake at 200C for 22 minutes.
- Soften onion, carrot and garlic, add curry powder, stock and soy, simmer then blend smooth.
- Slice the chicken, serve over rice with the sauce poured over.
Ashton's tipBaked panko gives you the crunch without deep frying. This is a genuine takeaway swap that saves about 700 calories.
Salmon Traybake with Sweet Potato
~42g protein · ~580 kcal · 35 minutes, one tray
Ingredients (2 servings)
- 2 salmon fillets
- 2 medium sweet potatoes, cubed
- Broccoli, red pepper, red onion
- Olive oil, paprika, garlic, lemon
Method
- Toss the sweet potato in a little oil and paprika, roast at 200C for 20 minutes.
- Add the veg and salmon to the tray, lemon on top, roast a further 12 to 15 minutes.
- Serve straight from the tray.
Ashton's tipOne tray, one wash-up, all three macros handled. Post-training dinner that needs no thought after a heavy session.
Beef & Black Bean Chilli
~44g protein · ~540 kcal · 40 minutes, makes 4
Ingredients (4 servings)
- 500g 5% lean beef mince
- 1 tin black beans, 1 tin chopped tomatoes
- Onion, pepper, garlic
- Chilli powder, cumin, smoked paprika, beef stock
- Rice and Greek yoghurt to serve
Method
- Brown the mince hard, then remove and set aside so it stays in pieces.
- Soften onion, pepper and garlic, add spices and cook out for a minute.
- Return mince, add tomatoes, beans and stock, simmer 25 minutes.
- Serve with rice and a spoon of yoghurt instead of soured cream.
Ashton's tipFreezes brilliantly in portions. Greek yoghurt on top instead of soured cream adds protein and nobody can tell.
Cod, Chorizo & Butter Beans
~46g protein · ~480 kcal · 25 minutes
Ingredients (2 servings)
- 2 cod fillets
- 40g chorizo, diced small
- 1 tin butter beans, drained
- Cherry tomatoes, spinach, garlic
- Paprika, lemon
Method
- Fry the chorizo until it releases its oil, then remove the pieces.
- Cook garlic and tomatoes in that oil, add beans and a splash of water.
- Nestle the cod on top, cover and cook 8 minutes, stir in spinach and the chorizo.
Ashton's tipA tiny amount of chorizo flavours the whole dish. This is how you get big flavour without a big fat number.
Turkey Bolognese
~45g protein · ~560 kcal · 35 minutes, makes 4
Ingredients (4 servings)
- 500g turkey mince
- 1 tin chopped tomatoes, tomato puree
- Onion, carrot, celery, garlic
- Oregano, basil, stock cube
- 300g dry pasta
- Parmesan
Method
- Finely dice the onion, carrot and celery and soften slowly, this is where the flavour comes from.
- Brown the turkey, add tomatoes, puree, herbs and stock.
- Simmer at least 25 minutes, longer if you have it. Serve over pasta with parmesan.
Ashton's tipTurkey mince makes a lighter bolognese than beef with almost identical protein. Grate the veg if you're feeding fussy eaters.
Peri Peri Chicken Rice Bowl
~48g protein · ~590 kcal · 25 minutes
Ingredients (2 servings)
- 2 chicken thighs or breasts
- 150g dry rice
- Peri peri marinade: paprika, chilli, garlic, lemon, vinegar, oregano
- Corn, peppers, red onion
- Light mayo and hot sauce to drizzle
Method
- Marinate the chicken for at least 20 minutes, longer if you can.
- Griddle or bake until charred and cooked through, then slice.
- Build the bowl: rice, chicken, charred corn and peppers, drizzle to finish.
Ashton's tipThe Nando's night in. Thighs are juicier and only slightly higher in fat, and honestly they make the dish.
08More snacks
More snacks that pull their weight
- Cottage cheese on crackers with cucumber — ~15g protein
- Beef jerky or biltong (30g) — ~15g protein
- Edamame beans, salted (100g) — ~11g protein
- Two hard-boiled eggs with chilli salt — ~13g protein
- Skyr with honey (150g) — ~17g protein
- Tuna pouch straight from the packet — ~20g protein
- Protein hot chocolate before bed — ~22g protein
- Roasted chickpeas (60g) — ~8g protein and properly crunchy
- Turkey slices rolled around cheese — ~18g protein
- Halloumi fries, air fried (60g) — ~14g protein
09How to make this a system
Recipes are only useful if they turn into habits. Pick three breakfasts, three lunches and four dinners from this page that you actually like, and rotate them. That's your default fortnight, and it removes the daily decision that leads to a meal deal and a chocolate bar.
The batch-cook that runs my week
- Sunday: roast a tray of chicken and a tray of veg, cook a big pot of rice
- Sunday: three overnight oats jars into the fridge
- Sunday: one big chilli or bolognese, portioned and frozen
- Midweek: top up with the five-minute options above
- Always in: eggs, Greek yoghurt, tuna, frozen veg, tortillas
If you want to know exactly how much of each of these to eat, read the MyFitnessPal guide next, and for timing your meals around training, read what to eat before and after training.
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