High Protein Meals for Lunch and Dinner

Hitting your daily protein target gets much easier when you build every lunch and dinner around a protein source. Here are practical, high-protein meal ideas that work for real life.

How Much Protein Per Meal?

If you are aiming for 120–160g of protein per day (a common range for active adults; see our daily protein guide), splitting that across 3–4 meals means 30–50g per meal. Research suggests this range also optimises muscle protein synthesis per meal.

Quick Lunch Ideas (Under 15 Minutes)

1. Chicken and Rice Bowl - 45g protein

• 170g chicken breast, grilled or rotisserie: 45g protein
• 1 cup rice, steamed vegetables, hot sauce or soy sauce

2. Tuna Salad Wrap - 35g protein

• 1 can tuna (drained): 30g protein
• Mixed with Greek yogurt, celery, and lemon
• Wrapped in a whole wheat tortilla: 5g protein

3. Cottage Cheese Power Bowl - 38g protein

• 1 cup cottage cheese: 28g protein
• 1/2 cup edamame: 8.5g protein
• Cherry tomatoes, cucumber, everything bagel seasoning

4. Egg and Cheese Quesadilla - 30g protein

• 3 eggs scrambled: 19g protein
• 1oz cheddar: 7g protein
• Whole wheat tortilla, salsa

Dinner Ideas (Under 30 Minutes)

5. Steak with Sweet Potato - 50+ g protein

• 200g sirloin steak: 58g protein
• 1 medium sweet potato: 2.6g protein
• Side salad with olive oil dressing

6. Ground Beef Stir-Fry - 40g protein

• 150g lean ground beef (90/10): 42g protein
• Bell peppers, broccoli, onion
• Soy sauce, garlic, ginger. Serve over rice.

7. Pork Chops with Vegetables - 44g protein

• 1 boneless pork chop (~150g): 44g protein
• Roasted broccoli and carrots
• Season with garlic powder, paprika, and olive oil

8. Chicken Pasta - 50g protein

• 140g chicken breast: 43g protein
• Chickpea or lentil pasta: 13g protein
• Tomato sauce, garlic, basil, parmesan

9. Salmon and Quinoa - 42g protein

• 170g salmon fillet: 34g protein
• 1 cup cooked quinoa: 8g protein
• Roasted asparagus, lemon

10. Burrito Bowl - 48g protein

• 150g ground beef: 42g protein
• Black beans (1/2 cup): 7g protein
• Rice, salsa, shredded cheese, lettuce

Meal Prep Tips for High-Protein Eating

1. Batch cook protein sources on Sunday - grill chicken breasts, brown ground beef, hard boil a dozen eggs.
2. Pre-portion into containers - 150–200g of protein per container with carbs and vegetables.
3. Keep versatile staples on hand - canned tuna, cottage cheese, Greek yogurt, rotisserie chicken.
4. Use protein pasta as a swap for regular pasta for an automatic protein boost.
5. Track your meals - use Protein Pal to log each meal and see your running daily total.

The Bottom Line

Building each meal around a protein source - chicken, beef, eggs, fish, or dairy - makes hitting your daily protein target straightforward. Most of these meals take under 30 minutes and deliver 35–50g of protein. Pair with a high-protein breakfast and you are well on your way.