High protein recipes for training days

• 
  • Dinner
  • 20 min
  • 31 g protein per serving

  High protein tofu and noodle stir-fry

  Tofu, egg noodles and vegetables with soy sauce and garlic — a plant-based dinner in twenty minutes.

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• 
  • Dinner
  • 40 min
  • 61 g protein per serving

  High protein chicken and lentil curry

  A mild chicken and red lentil curry with rice that serves three and freezes well.

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• 
  • Lunch
  • 15 min
  • 60 g protein per serving

  High protein chicken and chickpea salad

  Grilled chicken and chickpeas over spinach and tomatoes with lemon — a filling no-fuss lunch.

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• 
  • Breakfast
  • 15 min
  • 17 g protein per serving

  High protein pancakes with banana and oats

  Fluffy banana and oat pancakes made with eggs and Greek yoghurt, no protein powder needed.

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• 
  • Breakfast
  • 10 min
  • 28 g protein per serving

  Scrambled eggs on wholemeal toast

  Slow-cooked scrambled eggs on wholemeal toast with tomatoes — a ten-minute high protein breakfast.

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• 
  • Breakfast
  • 2 min
  • 20 g protein per serving

  Greek yoghurt breakfast bowl

  Thick Greek yoghurt with oats, blueberries, almonds and honey — assembled in two minutes.

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• 
  • Lunch
  • 5 min
  • 56 g protein per serving

  High protein turkey wrap

  Turkey, spinach and tomato in soft wheat wraps, held together with Greek yoghurt instead of mayo.

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• 
  • Dinner
  • 35 min
  • 43 g protein per serving

  High protein salmon and sweet potato traybake

  Salmon, sweet potato and broccoli roasted together on one tray, finished with lemon.

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• 
  • Dinner
  • 40 min
  • 50 g protein per serving

  High protein beef and bean chilli

  Extra-lean beef mince and kidney beans in a tomato chilli that freezes in single portions.

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• 
  • Breakfast
  • 5 min
  • 19 g protein per serving

  Protein overnight oats

  Oats, Greek yoghurt and milk made the night before, with per-serving nutrition worked out from the food reference.

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• 
  • Lunch
  • 20 min
  • 25 g protein per serving

  High protein tuna pasta salad

  Cold tuna pasta salad with sweetcorn, tomatoes and spinach that holds up in the fridge for days.

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• 
  • Lunch
  • 5 min
  • 29 g protein per serving

  Cottage cheese on toast

  Reduced-fat cottage cheese piled on wholemeal toast with tomatoes — five minutes, no cooking skills.

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Each ingredient is matched to an entry in the Bodywise Food Reference, which is built on McCance and Widdowson's Composition of Foods Integrated Dataset (CoFID). The page adds up the weights you see and divides by the number of servings, so what you read is the same maths the 7-day meal planner uses. No figure on these pages is typed in by hand.

Not sure how much protein you need in a day? The muscle gain protein calculator works it out from your bodyweight, and the macro plan turns it into daily targets.