If there's one macronutrient whose proverbial halo glimmers brightest in the world of fitness nutrition it is, undoubtedly, protein. (The others, carbohydrate and fat, of course, matter too.) That's why we're always on the look out for new and tasty ideas for high protein recipes.
Getting adequate protein on the daily is important (and always best done through high protein recipes comprised of actual whole foods, as opposed to protein powder and supplements), even for those who aren't currently lifting heavy.
But before we get into how much protein you need - and, the main event, delicious and cost-effective high protein recipes to help you hit your quota - lets break things down and get into a little nutritional science geekery.
Why do I need high protein recipes?
You've probably got some working understanding of why it's important to prioritise protein if you're looking to keep your appetite in check, with the ultimate goal of reaching a healthy weight.
You'll also probably understand why getting to grips with a number of high protein recipes is useful. But let's recap with the role that protein plays in muscle building and repair.
'Protein is a macronutrient that provides amino acids, which join together to create and maintain bone, skin, hormones and muscle,' explains Dr Graeme Close, professor of human physiology at Liverpool John Moore's University.
'Think of them like Lego blocks. When the muscles are damaged through exercise, the Lego builders are ready to re-build, but they can only get to work if you give them blocks,' he explains. Train muscle without adequate amino acids and you leave it with no option but to break down. 'They're so determined to build those muscular walls that they'll break down existing muscle in order to access the amino acids required.'
So, focusing on increasing your protein intake as you increase your body's training is a no-brainer. But protein is also important for keeping bones strong and appetites satiated (read: comfortably full and not scouting for unhealthy snacks).
How much protein do I need?
Recommended amounts of protein vary depending on lifestyles but, according to the NHS website, the reference nutrient intake (RNI) is 0.75g of protein per kilogram of body weight for adults.
This averages approximately 46g per day, which is the equivalent of two pieces of salmon. Though, some performance nutrition specialists recommend people doing regular strength training workouts opt for a little more.
You should aim to consume around 25-35g of protein per meal for optimum muscle build and repair. The general consensus is that any more than that amount of protein in a high protein meal will essentially be flushed out as waste.
High protein recipes: what counts?
Despite the boom in high protein snacks, registered nutritionist Jenni Gough recommends you opt for home-cooked high protein meals rather than reaching for highly processed options.
Sure, protein shakes and bars and balls have their place, but your best bet for getting enough protein is to build a repertoire of healthy, versatile high protein meals - suitable for various times of the day.
(Remember: going large on the macronutrient at dinner, after not getting any protein at breakfast or lunch, could mean that those amino acids go down the toilet, instead of to your muscles.)
40 high protein recipe ideas for high protein meals
Ready to fire up some seriously tasty high protein recipes for breakfast, lunch and dinner? Keep scrolling—WH has 40 just for you.
1Vegan Protein Salad Bowl
Protein: Tofu, chickpeas
We know, we know, kicking off a high protein recipes list with a salad. How very original of us.
But we challenge you not fall for this one: a beautifully balanced mix of macro and micronutrients, with enough plant-based protein in there to keep you filled up and your muscles fuelled.
2Moroccan Lentil Soup
Protein: Lentils
Hands up who's all about healthy comfort food as the nights draw in? And comfort dinners come no healthier - nor more economical - than a big, chunky bowl of soup.
The lentils in this fragrant Moroccan recipe make this a worthy addition to our high protein recipes round up.
And if you ramp up the protein content, you can always add in some chicken to the recipe.
3One Pan Chicken and Chickpeas
Protein: Chicken, chickpeas
Busy people and one-pot dishes: some things are made for one another.
This addition to our high protein recipes round up couldn't be simpler to prepare.
If you're cooking just for you, why not prepare a batch and serve with whatever chopped salad or cooked greens you have going spare.
4Tomato and Feta Egg Bake
Baked eggs: you've got to love them. This super-simple six-ingredient iteration brings together some of tastiest flavours from your Mediterranean holidays, such as Italian roasted tomatoes and tangy Greek feta.
While this recipe suggests using egg whites - we say use the whole egg. Yes, even if your current healthy eating goal is to lose weight.
That's because by skipping the golden yolk you'll lose out not only on extra protein but on essential healthy fats.
5High Protein Breakfast Muffins
Protein: Eggs
Another egg-based addition to our high protein recipes. Swap out cereal for something a little different with these tasty high-protein egg muffins.
A couple of these should keep you full until lunchtime, no problem. Just bake a batch the night before.
Great as a snack, too!
6Savoury Quinoa Biscuits
Protein: Quinoa, eggs
While protein protein-rich meals are important, so are snacks. (And you save on ££ - while losing various additives - when you DIY your between meal morsels.)
These savoury biscuit-cracker hybrids are tasty, portable and deliver serious nutritional bang for your buck.
The sundried tomatoes add flavour to this recipe; add chopped olives for another level.
7Turmeric Protein Oats
Protein: Oats, cottage cheese
We're going to say this is probably the brightest of all the high protein recipes designed to be eaten first thing on our list.
This is a perfect upgrade on a simple bowl of oats - a little extra immune system supportive turmeric really won't go amiss this winter.
Best bit? You can top it with whatever you like. (WH's favourite is protein-rich peanut butter and berries .)
8Blueberry Protein Pancakes
Protein: Eggs, peanut butter, Greek yoghurt
Protein pancakes are a high protein breakfast staple.
Add protein powder for an even bigger boost or get yours from natural sources, like eggs, PB and yoghurt.
9Broccoli and Pepper Frittata
Protein: Cheese, eggs
Frittatas are a high protein breakfast classic (or easy dinner option) because as well as being filling they are so simple to whip up.
Add in whatever cheese, meat or vegetables you have in the fridge to the eggs. A perfect pre-payday addition to our high protein recipes list.
10Vegan Burrito
Protein: Quinoa, black beans, hemp seeds
Gone are the days when high protein simply meant chicken, chicken, turkey, chicken...and maybe a spoon of cottage cheese.
This vegan recipe combined a few of the best plant-based options to choose from. Lunch? That's a wrap!
11Tuna Cakes
Protein: Tuna, eggs, Greek yoghurt, almonds
Like your classic fishcakes, but homemade, so not produced with excess oils and all those breadcrumbs.
Seriously yummy. Plus, there's a garlic and lemon yoghurt sauce to dip. Bonus.
12Vegan Summer Roll Bowl
Protein: Tofu, edamame
How good is Vietnamese cuisine? Fresh, colourful, simple and zingy - we can't get enough.
And with this recipe, you can add those tasty south east Asian flavours to your roster of high protein recipes.
If you're a fan of Vietnamese summer rolls - spring rolls' non-fried, much healthier cousin - you'll love this recipe, which transforms the delicious starter into a balanced main, perfect for prep-ahead lunches.
13Protein Snack Pack
Protein: Meat, eggs, nuts, hummus, cheese
Are you a grazer who's keen to swerve foods that'll just up your daily calorie intake with sugars and additives?
Well, then you'll love this protein-packed lunch box. Supplement your high protein recipes for main meals with snacks that will sustain you.
14Spinach and Quinoa Vegan Meal Prep Bowls
Protein: Quinoa, spinach, almonds
Rejoice, seekers of high protein recipes! Meal prep need never look dull again, thanks to these bright, beautiful - and protein-rich - spinach and quinoa bowls.
Complete with a zingy lime dressing, and you'll have official nailed lunch.
15Chickpea-Stuffed Pittas
Protein: Chickpeas
Ah the humble chickpea: is there anything it can't do? Aside from being cheap, versatile and bloody delicious, did you know that chickpeas are a rock solid addition to your high protein recipes list.
These guys are packed with protein (and, not to mention, that all important fibre).
Up your daily dose with these stuffed pittas, then top with hummus for a double chickpea (and protein) hit.
16Veggie Buddha Bowl
Protein: Quinoa, chickpeas
Buddha bowls are one of those rare things that are exactly as delicious as they look.
This simple vegan four-ingredient bowl is packed with protein.
17Edamame, Seed and Nut Protein Salad
Protein: Edamame, almonds
Another great source of vegan protein for your high protein recipes? The mean, green edamame bean.
You can fry them into fritters, enjoy fresh with a little sea salt, or mix into this corker of a vegan salad.
Want to impress your guests? Lightly toast your almonds in a frying pan for added flavour and crunch.
18Salmon and quinoa salad
Protein: Quinoa, lentils, feta, salmon
Yep that's four protein sources in one dish. That can only mean one thing.
That this addition to our high protein recipes list is a winner for post-gym gains and muscle repair. Or, you know, for someone who's really bloody hungry.
19Vegan Roasting Tray
Protein: Tofu
Tofu has serving has around about the same amount of protein as an egg, which isn't bad.
This protein-rich combo is perfect for sprinkling over your lunch salad.
20Chicken and broccoli one pot
Protein: Chicken, broccoli
An easy high protein dinner all cooked in one pan = result.
Ideal for those days you just want something speedy, this chicken and broccoli stir-fry is so simple and nourishing, you'll be making it on repeat.
215-Minute Tuna Salad
Protein: Tuna
In just five minutes and with only four ingredients this lunch us ready to roll.
Why not mix in some chickpeas or serve with some baby potatoes if you want to amp up its fill-you-up factor.
22Lemony Lentil and Chickpea Salad with Radish and Herbs
Protein: Lentils, chickpeas
This salad is a double legume protein win.
Mix lentils and chickpeas in this lemon-infused dish and you'll easy add 28g of protein into your daily diet.
23High Protein Chicken and Pomegranate Salad
Protein: Chicken
As much as you can get enough protein from plant-based sources, the fact remains chicken is one of the best sources of lean protein out there, at a whopping 31g a portion.
Enjoy here with hummus, rocket and pomegranate seeds.
24Balsamic Chicken and Veg
Protein: Chicken
Another classic high-protein chicken recipe, but with a balsamic twist.
Mix with your favourite veg and tuck in.
25Kung Pao Tofu
Protein: Tofu
Another high protein tofu recipe to bank for those evenings when you really can't be bothered to cook is this Chinese-inspired Kung Pao dish. Stir fry with a sticky and sweet sauce, and your veg of choice.
26Pesto Chicken and Veg
Protein: Chicken
You can't get much better than pesto chicken and veg, and at around 40g per serving, you'll be ticking that high protein box too.
Not a meat eater? Quorn is a handy substitute, at 12g of portion per serving.
27Mexican Style Tofu Scramble
Protein: Tofu and kidney beans
Got vegans coming for brunch? Rustle this protein-packed plan-based take on the Central American breakfast staple.
Bonus points if you serve with some sliced, perfectly-ripe avocado.
28Lentil Brownies
Protein: Lentils
Believe it, brownies can be high in protein! And you don't necessarily have to even add protein powder if you don't want to.
It's thanks to the clever inclusion of protein-packed lentil in these healthy bakes that you can, quite literally, have your cake and eat it.
29Protein Cookies
Protein: Protein powder and eggs
At 22g of protein per cookie, you won't be able to put these chocolatey delights down.
Bonus! They're made from only four simple ingredients and measured into snack-perfect portions.
Ideal for those evenings when only a melt-in-the-mouth chocolate cookie will do.
30High Protein Strawberry Mousse
Protein: Protein powder and Greek yoghurt
If you're entertaining people who watch their macros (or, you know, just fancy amping up the protein content of your favourite sweet treats) then get a load of this.
Perfect for wrapping up a healthy-ish dinner party - or indulging in a fruity breakfast - this strawberry mousse has a whopping 20g of protein per portion.
31Vegan Tempeh Chilli
Protein: Tempeh and kidney beans
Not yet familiar with tempeh? It's perfect for people looking to make their high protein meals a little more plant powered.
This warming winter chilli includes vegan-friendly tempeh, made from fermented soy beans.
Tempeh packs 20g protein per 100g portion, and is paired here with the protein and fibre-full kidney bean.
32Jackfruit BBQ 'Ribs'
Protein: Seitan
Made from protein-rich seitan, the increasingly popular vegan meat alternative made from jackfruit, this ribs recipe would make a great addition to any post-workout weekend plan.
33Vegan Spicy Almond-Crusted Tofu Nuggets
Protein: Tofu, almonds
Love the idea of vegan junk food just not the sprawling list of unpronounceable items on their ingredients lists?
Enter: these guys. Doubling up on protein sources, these cheeky little vegan nuggets are fun finger food for a Netflix marathon.
34Homemade Mayonnaise
Protein: Eggs
If you're the kind of person who can't do without condiments, then why not try making your own?
Homemade mayonnaise is surprisingly simple and is a great natural protein boost, with none of the junky chemicals included in shop-bought types.
35Kimchi Scramble
Protein: Tofu, cashew butter
You've got a double whammy of vegan protein to start the day right, with this Asian-inspired scrambled egg alternative.
36Roasted Eggplant, Spinach, Quinoa and Tofu Salad
Protein: Tofu, quinoa
This protein-rich Mediterranean-inspired salad is a mighty addition to our high protein recipes.
Alongside making a serious contribution to your 30 plants-a-week goal, this salad provides the protein fix you need to stay satiated until the end of the day.
37Tofu and Egg Muffins
Protein: Tofu, egg
Like a baby Tarte Flambée, these versatile little muffins contain 22g per serving.
Ideal for breakfast, snacking or alongside a salad for lunch.
38Vegan Baked Tofu and Black Bean Street Tacos
Protein: Tofu, black beans, avocado, vegan cheese
Almost every element of this (vegan) taco is protein-packed, making it a healthy and delicious option for a Friday night dins.
39Turkey and Courgette Burgers
Protein: Turkey
Fancy a burger but your Big Mac feeling too naughty? Understandable.
This turkey and courgette burger will give you a protein kick, with less unhealthy sat fats.
40Your Own Almond Butter
Protein: Almonds
The second highest-protein nut, after peanuts, almonds are a great way to up your intake.
Whether it's in a butter, sprinkled on salads or whizzed up into a pesto - crack on.
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