A high protein meal is built around one solid protein food, such as eggs, chicken, fish, lean beef, Greek yogurt, tofu or lentils, so you get roughly 20 to 40 g in one sitting. Below are 15 ideas you can make at home (5 breakfasts, 5 lunches or dinners and 5 snacks), with the protein worked out from USDA data. First, how much you actually need.
How much protein you need a day
You probably know protein matters if you lift. The amount you need depends on what you do.
- 0.8 g per kg of body weight is the minimum for adults set by the US National Academy of Medicine.
- 1.2 to 1.6 g per kg is a sensible range if you don't train but want to lose weight or stay full. A review in the American Journal of Clinical Nutrition found that diets in this range improved appetite, weight management or heart health markers.
- 1.6 to 2.2 g per kg is the range if you train. The International Society of Sports Nutrition (ISSN) says 1.4 to 2.0 g per kg is enough for most people who exercise, and a 2018 meta-analysis found that gains in lean mass stopped increasing above about 1.6 g per kg. A review of research on natural bodybuilders recommends 1.6 to 2.2 g per kg.
Here is what that means in grams a day.
| Your weight | Minimum (0.8 g/kg) | Not training (1.2 to 1.6 g/kg) | Training (1.6 to 2.2 g/kg) |
|---|---|---|---|
| 50 kg | 40 g | 60 to 80 g | 80 to 110 g |
| 60 kg | 48 g | 72 to 96 g | 96 to 132 g |
| 70 kg | 56 g | 84 to 112 g | 112 to 154 g |
| 80 kg | 64 g | 96 to 128 g | 128 to 176 g |
| 90 kg | 72 g | 108 to 144 g | 144 to 198 g |
| 100 kg | 80 g | 120 to 160 g | 160 to 220 g |
If you are cutting hard while lifting, the ISSN notes that 2.3 to 3.1 g per kg may help you keep more muscle. Our TDEE calculator shows your training range next to your calories.
The best high-protein foods
The same handful of foods does most of the work. Values are from USDA FoodData Central, for cooked weight unless the food is eaten as it comes.
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, roasted, no skin | 100 g | 31 g |
| Beef tenderloin, lean, cooked (broiled) | 100 g | 29 g |
| Shrimp, cooked | 100 g | 24 g |
| Salmon, Atlantic, farmed, cooked | 100 g | 22 g |
| Tuna, light, canned in water, drained | 1 can (165 g) | 42 g |
| Egg, large | 1 egg (50 g) | 6.3 g |
| Greek yogurt, plain, nonfat | 1 pot (170 g) | 17 g |
| Cottage cheese, 2% fat | 1 cup (226 g) | 23.5 g |
| Tofu, firm | half a cup (126 g) | 22 g |
| Edamame, prepared | 1 cup (155 g) | 18 g |
| Lentils, boiled | 1 cup (198 g) | 18 g |
| Chickpeas, boiled | 1 cup (164 g) | 14.5 g |
| Whey-based protein powder | 32 g | 25 g |
Lentils, chickpeas and edamame also bring fibre. A cup of boiled lentils has 15.6 g, so you cover protein and fibre in one go. Protein powders and yogurts vary by brand, so check the label on yours.
Harvard's Nutrition Source suggests getting most of your protein from fish, poultry, beans and nuts, limiting red meat and cheese, and avoiding bacon, cold cuts and other processed meats. Most of the ideas below follow that.
5 high-protein breakfasts
- Greek yogurt bowl. A 170 g pot of plain Greek yogurt, a cup of blueberries and a small handful (28 g) of almonds. About 24 g of protein.
- Three-egg omelette with feta. Three eggs, 28 g of feta, spinach and tomato, with one slice of wholewheat toast. About 27 g.
- Overnight oats. 40 g of oats, a cup of skimmed milk, half a pot (85 g) of Greek yogurt and a tablespoon of ground flaxseed. Mix it at night and eat it at your desk. About 23 g.
- Egg and black bean wrap. Two scrambled eggs, half a cup (86 g) of black beans and 28 g of mozzarella, with salsa, in a wholewheat wrap. About 27 g before you count the wrap.
- Breakfast shake. A 32 g scoop of whey, a cup of milk, a banana and a tablespoon of peanut butter. About 38 g, and you can drink it in the car park before work.
For more morning ideas, see healthy breakfast ideas.
5 high-protein lunches and dinners
- Chicken, rice and greens. 150 g of cooked chicken breast with 150 g of cooked rice and broccoli. About 50 g, and about 46 g of that is the chicken.
- Salmon, quinoa and edamame bowl. 150 g of salmon, a cup of cooked quinoa and half a cup of edamame. About 50 g.
- Beef and vegetable stir-fry. 150 g of lean beef tenderloin with peppers, onion and broccoli. About 43 g from the beef alone.
- Tuna and chickpea salad. One can of tuna in water, half a cup of chickpeas, cucumber, tomato, lemon and olive oil. About 49 g, and nothing to reheat at the office.
- Lentil and tofu curry. A cup of cooked lentils and half a cup of firm tofu in a tomato and spinach sauce. About 40 g of protein and 18 g of fibre.
If you cook these in batches, check how long each one keeps in our guide to meal prep vs meal delivery.
5 high-protein snacks
- Two boiled eggs. 12.6 g.
- A cup of edamame. About 18 g.
- Half a cup of cottage cheese with berries. About 12 g.
- Wholewheat toast with two tablespoons of peanut butter and a glass of milk. About 19 g.
- A whey shake with water. About 25 g per 32 g scoop. Check your tub, because brands differ.
Snacks like yogurt, eggs and cottage cheese need to stay cold. The USDA says perishable food left out for more than 2 hours, or more than 1 hour above 32°C (90°F), should be thrown away. In Dubai that rules out leaving your snack bag in the car.
Before and after the gym
You don't need to race to the changing room with a shaker. The ISSN says protein before training and protein after training both help, and that the effect of a workout lasts at least 24 hours, although it fades the longer you wait. A practical rule from a review of bodybuilding nutrition is a protein meal within 1 to 2 hours either side of your session.
What matters more is your total for the day, split into decent servings.
- The ISSN suggests 20 to 40 g per serving, or 0.25 g per kg of body weight, every 3 to 4 hours.
- A review in the ISSN's journal suggests 0.4 g per kg per meal over at least four meals to reach 1.6 g per kg a day.
For an 80 kg person that is about 32 g a meal, four times a day, which adds up to 128 g. Any of the lunches and dinners above works as a post-workout meal. If you train outdoors in the cooler months, take water with you as well as food.
If you'd rather not cook
Cooking 150 g of chicken twice a day gets old fast. Our Muscle Gain Meal Plan is built on high-quality protein, complex carbs and healthy fats, and our menu uses the same foods as this guide. Here are a few of the dishes.
- Grilled Tenderloin: Angus beef tenderloin with steamed baby carrots, Kenya beans, broccolini, asparagus and mushroom sauce.
- Thai Monster Bowl: chicken breast and Angus beef tenderloin with broccoli, asparagus, basmati rice, peanuts and spicy Thai sauce.
- The Sexy Bowl: grilled salmon with broccoli, avocado, baby spinach, zucchini, asparagus and basmati rice.
- Omega 3: grilled salmon, avocado, cucumber and turmeric rice with chia and flax seeds.
- Steak Mixed Salad: beef tenderloin, portobello mushroom, quinoa, spinach, cherry tomato, peas and avocado.
- Kale Salad: kale, quinoa, edamame, cherry tomato, avocado and asparagus with lemon dressing.
- Hulk Shake: coconut water, vanilla whey, spinach, dates, almond butter and banana.
Every dish on the menu lists its ingredients, so you can see where the protein comes from. You choose the meals, the days and the length of your plan (1 to 8 weeks), our chefs cook it in our Jumeirah kitchen, and we deliver anywhere in Dubai. Build your plan and we send your price on WhatsApp.
This guide is general information, not medical advice. If you are pregnant, have a medical condition or take medication, check with your doctor before you raise your protein intake.
FAQ
How much protein do I need a day?
The minimum for adults is 0.8 g per kg of body weight. If you don't train, 1.2 to 1.6 g per kg is a sensible range. If you train, aim for 1.6 to 2.2 g per kg, which is 112 to 154 g a day for a 70 kg person.
What food has the most protein?
Of the everyday foods in this guide, cooked chicken breast has the most per 100 g at 31 g, followed by lean beef tenderloin at 29 g and canned light tuna at 25.5 g, according to USDA data. Whey-based protein powder is far higher, at about 78 g per 100 g, but you eat it in much smaller amounts.
How much protein should one meal have?
The ISSN suggests 20 to 40 g per serving, or about 0.25 g per kg of body weight. Spread it over three or four meals and snacks, every 3 to 4 hours, rather than eating most of it at dinner.
Do I need protein shakes?
No. The ISSN says active people can get enough protein from whole foods. It calls shakes a practical way to top up, especially if you train a lot. A shake is useful on days when you can't sit down to a proper meal.
What is a good post-workout meal?
Any meal with a solid protein food and some carbs. Chicken with rice, a salmon and quinoa bowl or a tuna and chickpea salad all work. Eat it within a couple of hours of training, and keep your daily total on track.
Sources
- Harvard T.H. Chan School of Public Health, The Nutrition Source. Protein
- Leidy HJ, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017
- Morton RW, et al. Effect of protein supplementation on resistance training-induced gains in muscle mass and strength: systematic review and meta-analysis. British Journal of Sports Medicine, 2018
- Iraki J, et al. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports, 2019
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Journal of the International Society of Sports Nutrition, 2018
- USDA FoodData Central (SR Legacy), protein per 100 g and per portion: chicken breast, roasted, beef tenderloin, lean, broiled, shrimp, cooked, salmon, Atlantic, farmed, cooked, tuna, light, canned in water, egg, hard-boiled, Greek yogurt, plain, nonfat, cottage cheese, 2%, tofu, firm, edamame, lentils, boiled, chickpeas, boiled, whey-based protein powder, quinoa, cooked, white rice, cooked, black beans, boiled, oats, skimmed milk, 2% milk, wholewheat bread, peanut butter, almonds, feta, mozzarella, part skim, flaxseed, blueberries, banana
- USDA Food Safety and Inspection Service. Leftovers and food safety