20 easy high-protein recipes for lunch and dinner
From colourful salads and speedy salmon bowls to one-pan dinners and slow-cooker favourites, every recipe delivers at least 20g of protein per serving
Looking for easy high-protein recipes that go beyond yet another plain chicken breast? These 20 lunch and dinner ideas span speedy salads, hearty bowls, traybakes, slow-cooker favourites and plant-based high-protein meals. Each includes its protein per serving and a direct link to the full recipe. Enjoy!
Our best high-protein lunch and dinner recipes
Protein figures are taken from the original recipe where available. Where a nutritional breakdown wasn’t provided, Women’s Health estimated the figure using standard ingredient values; exact amounts may vary by brand and portion size.
Spicy harissa sardines with pea and avocado smash
This speedy lunch tops sourdough with a pea, avocado and tahini smash, followed by sardines dressed in rose harissa, lemon and fresh coriander. It’s an easy store-cupboard option that also provides omega-3 fats.
Protein: 33g per serving
Emily English’s speedy salmon wellness bowl
Emily English’s colourful rice bowl combines baked salmon with a sticky peanut carrot slaw, creamy avocado and warm rice. It takes just 15 minutes and keeps well for lunch the following day.
Protein: Approximately 32g per serving
One-pan chicken and pesto eggs
Chicken mince, pesto, green vegetables and baked eggs come together in this simple one-pan recipe. Ready in just 30 minutes, it also contains four different vegetables.
Protein: 40g per serving
Get the one-pan chicken and pesto eggs recipe
Emily English’s chipotle steak bowl
Emily English’s colourful bowl combines chipotle-marinated sirloin with quinoa, avocado and a creamy charred-corn and feta salad. Each serving is high in protein, making it a satisfying prep-ahead lunch or dinner.
Protein: Approximately 50g per serving
Air-fryer tuna niçoise
This air-fryer take on a French classic combines tuna steak, eggs, crispy potatoes and green beans. It provides approximately 39g of protein per serving.
Protein: Approximately 39g per serving
Harissa and feta chicken tabbouleh
Spicy harissa chicken mince is tossed with bulgur wheat or quinoa, crunchy vegetables, feta and toasted almonds. The recipe serves four – so it's great for meal prep.
Protein: Approximately 37g per serving
Get the harissa and feta chicken tabbouleh recipeGrilled chicken Caesar salad
Chargrilled chicken, Parmesan and anchovies turn this Caesar salad into a substantial lunch or dinner. Depending on the size of the chicken breasts, it provides approximately 25–30g of protein per serving.
Protein: Approximately 25–30g per serving
Prawn salad with avocado and courgette
Ready in just 10 minutes, this colourful high-protein salad combines king prawns, avocado, courgette and fresh herbs with a sun-dried tomato dressing.
Protein: Approximately 21–22g per serving
Salmon souvlaki protein bowl
Ready in 20 minutes, this Greek-inspired bowl combines spiced salmon and quinoa with chunky tzatziki and a tomato, cucumber and feta salad.
Protein: 35g per serving
Shawarma chicken traybake
Shawarma-spiced chicken thighs, peppers and bulgur wheat cook together in one tray for an easy midweek meal.
Protein: 41g per serving
Air-fryer cheesy chicken wrapped in Parma ham
These chicken breasts are stuffed with mozzarella, Parmesan and garlic-and-herb cream cheese, then wrapped in crispy Parma ham. Just pair it with a simple salad.
Protein: Approximately 50g per serving
Jamie Oliver’s sweet potato and black bean tacos
Cajun-spiced sweet potato and black beans are piled into warm tortillas with watermelon salsa and crumbled feta. Each serving also provides an impressive 20.3g of fibre.
Protein: 21.6g per serving
Get Jamie Oliver’s air-fryer taco recipeSlow-cooker honey and sriracha chicken
Sweet, spicy and requiring only five minutes of preparation, this slow-cooker chicken is an easy option for busy evenings. Each serving provides approximately 35g of protein before adding rice, noodles or vegetables.
Protein: Approximately 35g per serving
Sesame soy steak salad
Marinated rump steak is served with brown rice, steamed greens, furikake croutons and a creamy sesame-miso dressing. Depending on the size of the steaks, each serving provides approximately 50–60g of protein.
Protein: 50–60g per serving
Get the sesame soy steak salad recipeSheet-pan salmon with chickpeas and artichokes
Flaky salmon, crispy chickpeas and tender artichokes make this speedy 25-minute, protein-packed traybake anything but boring.
Protein: 41g per serving
Californian chicken burrito
Juicy spiced chicken, black beans, rice, avocado and melted Cheddar make this generously stuffed burrito a seriously satisfying high-protein lunch.
Protein: Approximately 40g per serving
Chicken soba ramen
A steaming bowl of tender chicken, nutty soba noodles and vibrant greens makes for a comforting dinner with a generous protein hit.
Protein: Approximately 29g per serving
Tofu satay skewers
Golden tofu skewers and a rich, creamy peanut sauce make this fragrant satay a deliciously satisfying plant-based protein option.
Protein: Approximately 28g per serving
Salsa verde beans
Creamy cannellini beans are simmered in a punchy salsa verde and finished with crumbled queso fresco for a speedy, satisfying vegetarian dinner.
Protein: 20g per serving
Smoky chicken quinoa soup
Tender chicken, quinoa and black beans make this smoky, gently spiced soup a warming meal with serious protein credentials.
Protein: 42g per serving
Try Hailey Bieber’s protein meatballs
Sara Davies' high-protein breakfast
Simple meal prep to eat more iron
4 easy Mediterranean recipes for healthy ageing
