Healthy High-Protein Recipes for Every Day
Simple meals, snacks and quick protein ideas that keep you full and come together without much effort — 18 easy recipes with normal ingredients, each with a time and an approximate protein figure.
The short version: Protein doesn't have to be complicated or expensive. Here are 18 simple recipes made with normal ingredients — proper meals, between-meal snacks and quick ideas for on the go, each with a time and an approximate protein figure.
High-protein eating often looks more complicated than it is. The recipes below use normal ingredients, come together in no more than three steps, and cover three everyday situations: proper meals, snacks between meals, and quick ideas for on the go. Tap a category to jump straight to it, or filter by whatever you're in the mood for.
High-protein meals
These dishes work as breakfast, lunch or dinner. Each has a good protein source and slots easily into a balanced diet.
Vegetable omelette with cottage cheese
A filling omelette with vegetables and creamy cottage cheese — great for breakfast or a quick dinner.
Ingredients
- 3 eggs
- 100 g cottage cheese
- 1 handful of vegetables, e.g. bell pepper, spinach or tomatoes
- Salt and pepper
- A little oil for frying
Method
- Chop the vegetables and sauté briefly in a pan.
- Whisk the eggs, season, and pour over the vegetables.
- Let the omelette set and serve with cottage cheese.
Coach tip: For even more protein, add a little liquid egg white.
Chicken rice bowl
A balanced bowl with chicken, rice and vegetables — quick to make and easy to prep ahead.
Ingredients
- 150–180 g chicken breast
- 70 g basmati rice, uncooked
- Vegetables of your choice
- Paprika, salt and pepper
- A little olive oil
Method
- Cook the rice according to the packet instructions.
- Season the chicken, pan-fry it, and cut into pieces.
- Arrange rice, vegetables and chicken in a bowl.
Coach tip: Use a sauce of plain yoghurt, lemon juice and herbs.
Tuna and potato salad
A fresh, filling salad with tuna and potatoes — just as good cold as lukewarm.
Ingredients
- 1 tin of tuna in its own juice
- 250 g cooked potatoes
- Cucumber and tomatoes
- 2 tbsp plain yoghurt
- 1 tsp mustard
- Salt, pepper and herbs
Method
- Chop the potatoes and vegetables.
- Drain the tuna and mix it in.
- Stir the yoghurt, mustard and seasoning into a dressing.
Tofu and vegetable stir-fry
A colourful pan of crispy tofu and plenty of vegetables — fully plant-based and quick.
Ingredients
- 200 g firm tofu
- 300 g mixed vegetables
- 60–70 g rice or noodles, uncooked
- Soy sauce
- Paprika or curry powder
Method
- Dice the tofu and pan-fry until crispy.
- Add the vegetables and fry for a few minutes.
- Season with soy sauce and serve with rice or noodles.
Coach tip: Press the tofu dry before frying so it turns out crispier.
Lentil and feta salad
A hearty salad with lentils and feta — rich in protein and fibre.
Ingredients
- 200 g cooked lentils
- 100 g feta
- Cucumber, tomatoes and bell pepper
- Lemon juice
- A little olive oil
- Salt, pepper and herbs
Method
- Chop the vegetables and mix with the lentils.
- Crumble the feta over the top.
- Season with lemon juice, olive oil and spices.
Protein porridge
A warm porridge with skyr for an extra protein boost — a calm start to the day.
Ingredients
- 50 g oats
- 200 ml milk
- 150 g skyr
- Berries
- Cinnamon
- Optional: a little erythritol
Method
- Bring the oats and milk to a brief boil.
- Let the porridge cool a little and stir in the skyr.
- Serve with berries and cinnamon.
Healthy protein snacks
These snacks are ideal between meals, after training, or as a high-protein dessert.
Quark with berries
The classic protein snack — creamy, fresh and ready in minutes.
Ingredients
- 250 g low-fat quark
- 100 g berries
- A little milk or water
- Vanilla or cinnamon
- Optional: erythritol
Method
- Stir the quark with a little milk or water until creamy.
- Sweeten and flavour to taste.
- Top with the berries.
Chocolate quark
A chocolatey dessert without the guilt — sweet, creamy and high in protein.
Ingredients
- 250 g low-fat quark
- 1 tbsp unsweetened cocoa powder
- A little milk
- Erythritol to taste
- A small pinch of salt
Method
- Stir the quark with the cocoa and a little milk.
- Sweeten with erythritol to taste.
- Optionally add banana or berries.
Microwave quark cheesecake
A small cheesecake in just a few minutes — cooked warm, best eaten cold.
Ingredients
- 250 g quark
- 1 egg
- 10 g cornflour
- 15–25 g erythritol
- Vanilla
- A little lemon juice
Method
- Stir all the ingredients until smooth.
- Cook in the microwave at about 600–700 watts for four to six minutes.
- Let it cool completely and eat it cold.
Coach tip: The cheesecake becomes much firmer once it has cooled.
Skyr, apple and cinnamon cup
A fruity cup with apple and cinnamon — like a baked apple, only faster.
Ingredients
- 250 g skyr
- 1 small apple
- Cinnamon
- Optional: 10 g chopped nuts
Method
- Chop the apple.
- Stir the skyr with cinnamon.
- Top with the apple and, optionally, the nuts.
Quark pancakes
Fluffy quark-based pancakes — a high-protein breakfast or dessert.
Ingredients
- 250 g quark
- 2 eggs
- 40 g oats
- 1 tsp baking powder
- Vanilla and optional erythritol
Method
- Blend all the ingredients into a batter.
- Cook small pancakes over medium heat.
- Serve with berries or plain yoghurt.
Cottage cheese with tomato and cucumber
A fresh, savoury snack with cottage cheese and vegetables — light and quick.
Ingredients
- 250 g cottage cheese
- Tomatoes
- Cucumber
- Salt and pepper
- Fresh herbs
Method
- Chop the vegetables.
- Mix them with the cottage cheese.
- Season and serve with fresh herbs.
Quick and practical for on the go
There isn't always time to cook. These ideas can be prepped ahead, taken with you, or bought ready-made.
Wholegrain chicken sandwich
A filling sandwich with chicken and vegetables — perfect for on the go.
Ingredients
- 2 slices of wholegrain bread
- 100 g pan-fried chicken breast
- Lettuce and tomatoes
- 1 tbsp plain yoghurt or cream cheese
- Salt and pepper
Method
- Spread the bread with yoghurt or cream cheese.
- Top with chicken, lettuce and tomatoes.
- Fold together and pack so it travels well.
Egg and cottage cheese box
A simple snack box with eggs and cottage cheese — quick to pack and keeps well chilled.
Ingredients
- 2 boiled eggs
- 150 g cottage cheese
- Cucumber or bell pepper sticks
- Salt and pepper
Method
- Halve the eggs.
- Add them to a box together with the cottage cheese and vegetables.
- Take with you chilled.
Skyr cup with oats
A filling cup of skyr and oats — ready in two minutes to take with you.
Ingredients
- 250 g skyr
- 20–30 g oats
- Berries or a small banana
- Cinnamon
Method
- Stir the oats into the skyr.
- Add the fruit.
- Take with you in a sealable cup.
Tuna wrap
A savoury wrap with tuna and vegetables — quickly rolled and easy to transport.
Ingredients
- 1 wholegrain wrap
- 1 tin of tuna in its own juice
- 2 tbsp plain yoghurt
- Lettuce and cucumber
- Salt and pepper
Method
- Mix the tuna with yoghurt and seasoning.
- Spread over the wrap and add the vegetables.
- Roll up tightly and cut in half.
Protein shake with banana
A creamy shake with banana — handy after training or between meals.
Ingredients
- 250 ml milk or unsweetened plant milk
- 25–30 g protein powder
- Half a banana or a small one
- Optional: cinnamon
Method
- Put all the ingredients into a blender or shaker.
- Blend or shake well.
- Drink straight away or take with you chilled.
Coach tip: A protein shake is a handy addition, but not a necessary replacement for normal meals.
Edamame snack box
Green soybeans as a crunchy snack — plant-based protein to take with you.
Ingredients
- 200 g cooked edamame
- A little salt
- Paprika powder or chilli flakes
Method
- Briefly cook or warm the edamame.
- Let them cool and season.
- Take with you in a sealable box.
Which protein source fits your day?
High-protein eating doesn't have to be complicated or expensive. Quark, skyr, eggs, pulses, tofu, fish and chicken all deliver plenty of protein and work in countless ways.
For a balanced diet, protein content isn't the only thing that counts. Vegetables, fruit, wholegrains, healthy fats and enough fluids stay just as important.
As a simple guide, a main meal can contain roughly 25–40 grams of protein and a snack roughly 15–30 grams. Your personal needs, though, depend on bodyweight, activity and training goal.
Frequently asked questions
How much protein should a meal have?
As a rough guide, a main meal can contain around 25–40 grams of protein and a snack around 15–30 grams. The exact amount depends on your bodyweight, activity level and training goal.
Which foods are high in protein and easy for everyday life?
Quark, skyr, eggs and cottage cheese are cheap and quick to reach for. Add pulses like lentils, plus tofu and edamame on the plant side, and fish and chicken. All prep well and combine in plenty of ways.
Is a protein shake necessary?
No. A protein shake is a handy addition for on the go or after training, but not a necessary replacement for normal meals. Whole foods also give you fibre, vitamins and minerals.
Is lots of protein enough for a healthy diet on its own?
No. Protein is only one part. Vegetables, fruit, wholegrains, healthy fats and enough fluids remain just as important for a balanced diet.
Sources
Nutrition and training in one place
GetMyCoach plans your training and keeps an eye on your protein and calorie targets — matched to your goal and your daily life.
This article is general nutrition information, not medical advice. Protein needs vary by person and goal; if you have a kidney condition or another medical issue, check with your doctor before markedly increasing your protein intake.