High-Protein Meal Ideas for Breakfast and Dinner

Getting more protein into your day doesn’t have to mean living off grilled chicken and shakes. Whether you’re fuelling a workout, trying to stay strong as you age, or just looking for meals that actually keep you full, protein is key.

Here are some protein-rich breakfast ideas to start your day strong, and satisfying dinners to end it on a high-protein note.

🍳 High-Protein Breakfast Ideas

1. Greek Yogurt Power Bowl

Protein: 25–30g (more with protein powder).

Start with a big dollop of full-fat Greek yogurt (or Skyr), add a handful of berries, a spoonful of peanut butter, and a sprinkle of granola or chia seeds. Quick, creamy, and seriously filling.Add some honey, or a flavoured protein powder, if you find the taste of Greek yoghurt a little strong.

2. Egg and Cottage Cheese Omelette

Protein: 30g+

Whisk 2–3 eggs with a scoop of cottage cheese (trust me—it melts in and makes it fluffy). Add spinach, mushrooms, or whatever’s in the fridge (more protein if you eat meat!). A breakfast that packs a punch.

3. Protein Oats

Protein: 25–35g

Cook your oats as usual, then stir in a scoop of your favourite protein powder once it’s off the heat. Top with banana slices, crushed nuts, or a swirl of almond butter or honey for extra flavour.

4. Tofu Breakfast Scramble

Protein: 20–25g

Crumble firm tofu into a pan, season with turmeric, garlic, black salt, and throw in veggies like peppers or spinach. Perfect for plant-based eaters.

5. Protein Pancakes

Protein: 25g+

Make a simple batter with mashed banana, eggs, oats, and a scoop of protein powder. Fry like normal pancakes and top with Greek yogurt and berries. Dessert vibes, breakfast fuel.

6. The Classic: Eggs, Bacon & Beans

Protein: 30–35g (depending on portion size)

Don’t underestimate the full English (or a lighter version of it).

Eggs offer complete protein and essential nutrients like choline. Bacon (or turkey bacon for a leaner option) adds protein and flavour. Baked beans bring plant-based protein and fibre to the plate.

Pair it with a slice of wholegrain toast, and you’ve got a satisfying, protein-packed breakfast that actually keeps you going, without needing a mid-morning snack raid.

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🍽️ 5 High-Protein Tea (Dinner) Ideas

1. Grilled Salmon with Quinoa and Roasted Veg

Protein: 35–40g

Oven-roast a salmon fillet with lemon and herbs, serve over quinoa (which also has protein), and roast whatever veg is knocking about, courgette, peppers, broccoli. Easy and nourishing.

2. Chicken Stir-Fry with Edamame and Rice Noodles

Protein: 35g+

Sauté chicken breast with garlic, ginger, soy sauce, and veg. Toss in some cooked rice noodles and a handful of shelled edamame. Fast, colourful, and protein-loaded.

3. Lentil and Sweet Potato Curry

Protein: 25–30g (more with added tofu)

Red lentils simmered with coconut milk, spices, and sweet potato. Serve with brown rice or a scoop of Greek yogurt on the side for a creamy hit and extra protein.

4. Turkey and Black Bean Chilli

Protein: 35g+

Lean turkey mince, black beans, chopped tomatoes, spices, and maybe some corn. Let it simmer and thicken. Serve with a dollop of Greek yogurt or a sprinkle of cheese.

5. Tofu and Peanut Butter Stir-Fry

Protein: 30g+

Crispy tofu tossed in a quick sauce made from peanut butter, soy sauce, garlic, and lime. Serve over brown rice or noodles with broccoli or bok choy for crunch.

Mix, Match, and Make it Work for You

High-protein eating doesn’t have to be complicated or boring. Once you get the basics down, like keeping Greek yogurt, eggs, tofu, lentils, and lean meats on hand, you can mix and match all kinds of flavours to keep things interesting.

Whether you're lifting weights, walking the dog, or just trying not to raid the snack cupboard at 10pm, a protein-rich meal can go a long way.