High-protein meals for busy people: 10 easy ideas

Protein helps you build and keep muscle, recover from training and stay full for longer, which makes it one of the most useful things to get right whether your goal is fat loss or muscle gain. The challenge for most busy people isn’t knowing that protein matters. It’s fitting enough of it into a packed day.

How much protein do you need?

It depends on your body, goals and activity level. For many active adults who train regularly, research commonly points to around 1.6 grams of protein per kilogram of body weight per day to support muscle gain, with somewhat less needed for general health. A simpler way to start: include a palm-sized portion of protein at every meal, and a protein-rich snack if you’re hungry between meals.

If you have kidney problems or another medical condition, or you are pregnant, check with your doctor or a registered dietitian before changing your diet.

Easy protein sources to keep at home

• Eggs and egg whites
• Greek yoghurt, labneh and cottage cheese
• Chicken breast or thighs, turkey and lean beef
• Fish: salmon, hammour, tuna (fresh or canned)
• Legumes: lentils, chickpeas, beans and hummus
• Tofu and edamame
• Milk or a protein powder, if it suits you

10 quick high-protein meal ideas

Breakfast

1. Greek yoghurt bowl: Greek yoghurt, berries, a handful of nuts and a drizzle of honey.
2. Egg and veg scramble: eggs or egg whites with spinach, tomatoes and feta, with wholegrain toast.
3. Overnight oats: oats soaked in milk with Greek yoghurt or protein powder, prepared the night before.

Lunch

4. Chicken wrap: grilled chicken, salad and hummus in a wholegrain wrap.
5. Tuna and chickpea salad: canned tuna, chickpeas, cucumber, tomato, lemon and olive oil.
6. Lentil soup with a side of grilled chicken or a boiled egg.

Dinner

7. Salmon, rice and vegetables: bake everything on one tray to save washing up.
8. Chicken shawarma bowl: chicken, rice or salad, pickles and a yoghurt-garlic sauce.
9. Beef or chicken stir-fry with mixed vegetables and noodles or rice.

Snack

10. Cottage cheese or labneh with cucumber and wholegrain crackers, or a couple of boiled eggs.

Make it work on a busy schedule

• Batch cook twice a week: grill a tray of chicken, cook a pot of rice or lentils, and boil a few eggs.
• Keep backups in the cupboard: canned tuna, chickpeas and lentils.
• Order smarter: when you eat out or order in, start with the protein (grilled chicken, fish, kebabs) and build the meal around it.
• Plan your snacks, so you aren’t relying on whatever is nearby when you get hungry.

Common mistakes

• Eating most of your protein at dinner and very little earlier in the day
• Relying on protein bars that are high in sugar
• Forgetting fibre and vegetables: protein works best as part of a balanced plate

Get a nutrition plan built for you

Coach Islam is a personal trainer and nutrition specialist who builds training and nutrition plans around your goal, your schedule and the foods you actually like, then tracks your progress and adjusts as you go. See all our training programmes.

High-protein meals: the key takeaway

Building your day around high-protein meals makes it much easier to hit your target. For a deeper look at the research, see the International Society of Sports Nutrition position stand on protein and exercise.

Want a coach to guide you? Get a personalised meal plan from Islam, our nutrition coach, or build muscle with Mohamed, our bodybuilding coach. Preparing for a show? Talk to Mido, our competition prep coach. Your first session is free.

Keep reading

• Fat loss vs weight loss: what you should actually focus on
• Can you build muscle at home without a gym?