A high protein diet involves a large proportion of protein-rich foods including lean meat, fish, soy, eggs and legumes. Typically, men need approximately 56 grams of protein per day, while women need around 46. A high protein diet, however, tends to include about 70 grams, though this can depend on your size and fitness level. The more active you are, the more protein you’ll need to consume to build muscle.
High protein meals offer a wide range of benefits. Not only does protein leave you feeling fuller for longer, high protein foods have been shown to contribute to muscle mass and strength. They’re full of essential and non-essential amino acids which aid cellular health, strengthening and repairing your muscles while increasing energy levels.
It’s important to include protein as part of a balanced diet - alongside other nutrients such as fibre and healthy fats. Be sure to include a wide variety of foods in your high protein meals, with plenty of colourful fruit and vegetables to ensure you’re getting all the vitamins and nutrition you need.
Protein is mainly found in animal-based foods such as chicken, beef, pork, fish, eggs and cheese, however it’s possible to get a good source of protein from plants too. Nuts, legumes and grains are particularly high in protein and are packed with other healthy nutrients like fibre and fatty acids. Here are some healthy foods with high protein:
There are lots of high protein recipes you can cook quickly and easily. Lean meat with vegetables is always delicious and has many health benefits, while adding grains to your meal will leave you feeling extra full. Mexican cuisine is often a great high protein meal too, as it includes a range of beans, meat and grains.
The lean chicken and legumes in this Mexican dish is packed with protein, while the delicious fiery mole sauce is full of flavour. There’s also lots of colourful veggies to add to your five-a-day.
Clean, healthy and mouthwateringly moreish, this high protein meal is low calorie and full of nutrients. It’s perfect for gym-goers!
Indulgent yet super healthy, chicken and rice will leave you feeling full and satisfied for longer. This recipe is part of our FUEL’D range, meaning the portion size is a lot bigger for those needing an even bigger protein boost.
The lean chicken and legumes in this Mexican dish is packed with protein, while the delicious fiery mole sauce is full of flavour. There’s also lots of colourful veggies to add to your five-a-day.
Clean, healthy and mouthwateringly moreish, this high protein meal is low calorie and full of nutrients. It’s perfect for gym-goers!
Indulgent yet super healthy, chicken and rice will leave you feeling full and satisfied for longer. This recipe is part of our FUEL’D range, meaning the portion size is a lot bigger for those needing an even bigger protein boost.
Making high protein foods taste delicious is all about the flavours and seasonings you use. Take inspiration from around the world, whether that be Mexican grilled chicken, or an Asian inspired Buddha bowl with sesame oil, soy sauce and honey. Whatever you cook your high protein food in, don't let it be boring. After all, you want to enjoy the meals that are also adding to your nutritional goals.
Check out our weekly menus to see what flavours we're working with.