High protein breakfasts
Breakfast is often the lowest-protein meal of the day, so it is an easy place to add some.
- Greek-style yoghurt or skyr with oats and fruit
- Eggs on wholemeal toast
- Porridge made with milk or soya drink
- Baked beans on toast
Meals and shopping · high protein
High protein meals you can build from a UK supermarket shop
High protein meals do not need specialist products. Eggs, milk, yoghurt, beans, lentils, fish, chicken, tofu and cheese are stocked in most UK supermarkets, including discounters. The ideas below are combinations, not recipes with claimed nutrition figures: check the pack label for the exact amounts in the products you buy.
Checked
- Breakfast, lunch, dinner and snack ideas
- Everyday UK supermarket foods
- No invented nutrition numbers
The direct answer
Put one clear protein source at the centre of each meal
Start each meal with a protein food, then add vegetables, a starchy carbohydrate and some fruit, in line with the Eatwell Guide. Mixing animal and plant proteins, such as beans in a chilli or yoghurt with oats, keeps meals cheap and varied. Use the protein calculator for a general daily range, then plan meals across the week.
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What to consider for meals and shopping.
High protein lunches
Batch-cooked or cupboard-based lunches keep costs down and travel well.
- Tuna or chickpea wholemeal wrap
- Lentil soup with a cheese sandwich
- Leftover chilli with rice
- Egg and bean salad
High protein dinners
Stretch meat or fish with beans and lentils, or use tofu and eggs for meat-free nights.
- Chicken and bean chilli
- Turkey mince and lentil bolognese
- Tofu and vegetable stir-fry with noodles
- Baked salmon or tinned mackerel with potatoes and greens
High protein snacks
Simple snacks can help when meals are spaced far apart.
- Cottage cheese with crackers
- Edamame or roasted chickpeas
- A glass of milk
- Hard-boiled eggs
Plan, shop and log in one place
BestBody’s meal planner turns chosen meals into one editable grocery list, and the protein tracker shows how logged meals add up. Nutrition values come from the food record or the label you confirm.
- Weekly meal plan
- Editable shopping list
- Protein by meal and day
Practical questionsQuestions about meals and shopping.
Questions about meals and shopping.
Clear, useful answers.
What counts as a high protein meal?+
There is no single official threshold for a meal. A practical approach is to build each meal around a clear protein source such as eggs, dairy, beans, lentils, fish, poultry or tofu, and to check the label for the exact amount.
Can high protein meals be cheap?+
Yes. Eggs, milk, tinned fish, beans, lentils and frozen chicken are widely stocked at UK supermarkets, including own-label ranges. Compare current prices at the shops you use.
Do I need protein powders or bars?+
Not usually. Most people can meet their needs from ordinary food. Speak to your GP or a registered dietitian if you have specific dietary needs.
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