Knowing you need more protein is one thing. Knowing what to actually eat is another. This guide gives you practical high-protein meal ideas for every part of the day, using ingredients widely available in UK supermarkets — no specialist health food shops, no complicated recipes, and no meals that look like diet food. Protein counts are approximate and based on standard serving sizes.
High protein breakfasts
Breakfast is where most people fall furthest short of their protein target. Standard UK breakfasts — cereal, toast, a croissant — provide 3–8g of protein at most. Swapping to a protein-anchored breakfast adds 15–30g before the day has started.
Greek yoghurt with berries and seeds
~18–22g protein200g of full-fat Greek yoghurt provides around 18g of protein. Add a tablespoon of mixed seeds for another 3–4g. Takes 2 minutes. Available from every major UK supermarket — Fage, Lidl's Milbona, and own-brand Greek yoghurts are all good options. Avoid "Greek-style" yoghurt, which has a lower protein content than genuine strained Greek yoghurt.
Scrambled eggs on wholegrain toast
~20–25g proteinThree large eggs scrambled provides around 19g of protein. Two slices of wholegrain toast add another 5–7g. Quick, cheap, and filling — 3 large eggs cost under £1 at most UK supermarkets. Add a slice of smoked salmon for an extra 7g of protein if budget allows.
Cottage cheese on toast with cucumber
~20–24g protein150g of cottage cheese on two slices of wholegrain toast provides around 20g of protein. An underrated breakfast option — cottage cheese has improved significantly in quality and flavour across UK supermarket own-brands. Add black pepper and chives to make it more interesting.
Protein oats (overnight or cooked)
~25–35g protein50g of oats cooked with 250ml of semi-skimmed milk, with a scoop of protein powder stirred in after cooking. Provides 25–35g of protein depending on the powder used. Overnight oats work equally well — mix the evening before and refrigerate. Adding a tablespoon of nut butter adds flavour and another 3–4g of protein.
High protein lunches
Tuna and mixed bean salad
~35–40g proteinOne tin of tuna in water (drained) combined with half a tin of mixed beans, cherry tomatoes, cucumber, and a squeeze of lemon. Around 35–40g of protein, very cheap to make, and requires no cooking. Keeps well in a sealed container for lunch at work.
Chicken and hummus wrap
~35–40g protein150g of cooked chicken breast (batch-cook on Sunday and refrigerate) in a wholegrain wrap with hummus, lettuce, and tomato. Around 38g of protein. Buying plain cooked chicken breast from the supermarket chilled section is the convenience option — slightly more expensive than cooking your own but significantly cheaper than a meal deal.
Cottage cheese and roasted vegetable bowl
~25–30g protein200g of cottage cheese alongside roasted peppers, courgette, and red onion (batch roast at the weekend). Around 25g of protein. Works warm or cold. Add a handful of spinach and a drizzle of balsamic for more flavour.
Lentil soup with crusty bread
~18–22g proteinA bowl of red lentil soup made from dried lentils, canned tomatoes, onion and spices provides around 18g of protein per 400ml serving. Cheap to make in bulk — a full batch costs under £2 and provides 4–5 portions. Add a slice of wholegrain bread for another 4g. Tinned lentil soups from Sainsbury's, Waitrose and M&S are decent convenience options.
High protein dinners
Baked salmon with new potatoes and green beans
~40–45g proteinA 200g salmon fillet provides around 40g of protein. Bake at 200°C for 15 minutes. New potatoes and green beans alongside add a further 4–5g. One of the most complete nutrient-dense meals you can make in under 25 minutes. Frozen salmon portions are significantly cheaper than fresh and cook equally well.
Chicken stir fry with egg noodles
~45–50g protein200g of chicken breast strips stir fried with mixed vegetables and medium egg noodles. Around 45–50g of protein. Ready in 15 minutes. Using a pre-made stir fry sauce is fine — look for lower-sugar options. Frozen mixed vegetables are cheaper than fresh and just as nutritious for cooked dishes.
Turkey mince bolognese with pasta
~45–55g protein300g of turkey mince cooked with tinned tomatoes, onion, garlic and Italian herbs, served with 80g (dry weight) of pasta. Around 50g of protein. Turkey mince is leaner than beef mince and cheaper — widely available at Tesco, Sainsbury's and Asda. Make a double batch and refrigerate for the next day.
Egg and vegetable frittata
~30–35g proteinFour eggs whisked with 100g of feta cheese, spinach, cherry tomatoes and red pepper, cooked in an oven-proof frying pan at 180°C for 20 minutes. Around 32g of protein. Works hot or cold, travels well, and is easy to scale up for meal prep. Leftovers make an excellent high-protein lunch the next day.
High protein snacks
Snacks are often where protein intake falls apart — most standard UK snacks (crisps, biscuits, chocolate) provide almost no protein. Swapping even one snack per day to a protein-led option adds 10–20g to your daily total.
| Snack | Approx protein | Notes |
|---|---|---|
| Hard boiled egg | 6–7g per egg | Prep a batch weekly |
| Greek yoghurt (150g) | 13–15g | Check it says Greek, not Greek-style |
| Cottage cheese (150g) | 16–18g | With cucumber or rice cakes |
| Edamame (100g, frozen/thawed) | 11g | Widely available frozen |
| Tinned tuna (1 small tin) | 20–25g | Cheapest protein snack available |
| String cheese / cheese stick | 6–8g | Portable, no prep needed |
When food alone is not enough
If you are consistently missing your protein target despite eating well, a protein supplement can bridge the gap without adding excessive calories. A single serving of whey or pea protein provides 20–25g of protein in around 110–130 kcal — one of the most efficient ways to top up your intake.
Protein counts based on McCance and Widdowson's Composition of Foods (Public Health England) and standard UK supermarket nutritional data. Figures are approximate and vary by brand and preparation method. This article is for general educational purposes only.