High-protein recipes for weight loss: easy breakfasts, lunches and dinners

A recipe can be high in protein and still be a poor fit for weight loss. Add enough cheese, oil, nuts or sauce and the protein number stays high while the serving quietly becomes enormous.

The useful filter is two numbers together: at least 25 g of protein in the portion you will actually eat, and an energy total that leaves room for the rest of your day. The twelve recipes below land between roughly 240 and 520 calories per serving. They are not prescriptions, and the figures will move with brands and portions.

The recipes at a glance

Nutrition estimates use common values from USDA FoodData Central and typical package labels, rounded to the nearest gram and 10 calories. Check the labels on yoghurt, wraps, protein pasta, sauces and powders because those products vary the most.

High-protein breakfast recipes for weight loss

1. Cottage cheese overnight oats

This is the high-protein oatmeal recipe for mornings when eggs are not going to happen.

Ingredients, one serving

• 150 g low-fat cottage cheese
• 35 g rolled oats
• 100 g berries
• 100 ml unsweetened soy milk
• Cinnamon and vanilla

Method: Stir everything together in a jar, cover and refrigerate overnight. Add a splash of water or milk in the morning if it has set too firmly.

Estimate: 32 g protein, 380 calories. The cottage cheese does most of the protein work; the oats and berries bring carbohydrate and fibre.

2. Egg-white breakfast bowl

Ingredients, one serving

• 2 whole eggs
• 150 g liquid egg whites
• 150 g mushrooms, sliced
• Large handful of spinach
• 100 g tomatoes
• 15 g grated cheese

Method: Cook the mushrooms first, add spinach, then pour in the eggs and egg whites. Stir until set and finish with tomatoes and cheese.

Estimate: 31 g protein, 320 calories. This is one of the lowest-carb recipes on the page.

3. Berry protein smoothie

Ingredients, one serving

• 200 g plain Greek yoghurt
• 100 g frozen berries
• 150 ml unsweetened soy milk
• 10 g chia seeds
• Ice and water to blend

Method: Blend until smooth. Add water before adding more milk if it needs thinning.

Estimate: 30 g protein, 330 calories. For a higher-fiber smoothie, keep the berries and chia rather than replacing them with juice.

High-protein lunch recipes for weight loss

4. Tuna and white bean salad

This is a high-protein, high-fiber meal that keeps the beans without letting them become the only protein source.

Ingredients, one serving

• 1 can tuna in water, drained, about 110 g
• 100 g canned white beans, drained and rinsed
• Cucumber, tomatoes and red onion
• Large handful of leaves
• 2 tablespoons Greek yoghurt
• Lemon, mustard and black pepper

Method: Mix the yoghurt, lemon and mustard into a dressing. Toss with the vegetables and beans, then fold through the tuna.

Estimate: 37 g protein, 420 calories.

5. Chicken yoghurt wrap

Ingredients, one serving

• 120 g cooked chicken breast, sliced
• 1 high-fiber whole-grain wrap
• Shredded cabbage and lettuce
• Cucumber and tomato
• 2 tablespoons Greek yoghurt
• Lemon, garlic and herbs

Method: Mix the yoghurt, lemon, garlic and herbs. Spread over the wrap, add the remaining ingredients and roll tightly. Keep the filling separate until serving if making it ahead.

Estimate: 42 g protein, 390 calories. This also works as a chicken meal-prep recipe when the filling is made in three or four portions.

6. Tofu edamame bowl

Ingredients, one serving

• 180 g firm tofu, pressed and cubed
• 100 g shelled edamame
• 200 g shredded cabbage, cucumber and carrots
• 1 teaspoon sesame oil
• Soy sauce, lime and chilli

Method: Brown the tofu in a non-stick pan. Add edamame for the final two minutes. Serve over the vegetables with sesame oil, soy, lime and chilli.

Estimate: 32 g protein, 480 calories. It is the main vegetarian high-protein recipe here and needs no imitation meat.

High-protein dinner recipes for weight loss

7. Low-carb lemon chicken vegetable tray

Ingredients, one serving

• 170 g chicken breast
• 250 g broccoli and courgette
• 100 g peppers
• 2 teaspoons olive oil
• Lemon, garlic, oregano and black pepper

Method: Coat the chicken and vegetables with oil and seasoning. Roast at 220°C or 425°F until the chicken reaches a safe internal temperature and the vegetables brown at the edges.

Estimate: 48 g protein, 430 calories. This is the simplest high-protein low-carb chicken recipe on the page.

8. Ground turkey taco bowl

Ingredients, one serving

• 170 g lean ground turkey
• 100 g black beans, drained
• 200 g lettuce, tomatoes and peppers
• 50 g salsa
• 50 g Greek yoghurt
• Cumin, paprika and chilli

Method: Brown the turkey with the spices. Build the bowl with vegetables and beans, then add the turkey, salsa and yoghurt.

Estimate: 43 g protein, 470 calories. Make four portions of turkey and beans at once for an easy high-protein meal-prep recipe.

9. Ground beef tomato protein pasta

Ingredients, one serving

• 125 g extra-lean ground beef
• 60 g dry lentil or chickpea pasta
• 150 g no-added-sugar tomato sauce
• Mushrooms and spinach
• Garlic and Italian herbs

Method: Cook the pasta. Brown the beef with mushrooms and garlic, add the tomato sauce and spinach, then fold through the drained pasta.

Estimate: 44 g protein, 520 calories. Protein pasta brands vary substantially, so use the package for the final calculation.

10. Salmon and green bean tray

Ingredients, one serving

• 170 g salmon
• 250 g green beans and courgette
• 150 g cherry tomatoes
• 1 teaspoon olive oil
• Lemon, dill and black pepper

Method: Roast the vegetables for ten minutes at 210°C or 410°F. Add the salmon and cook until it flakes and reaches a safe temperature.

Estimate: 42 g protein, 460 calories. Salmon carries more energy than white fish, so the oil is measured rather than poured freely.

11. Slow-cooker chicken lentil soup

Ingredients, four servings

• 600 g chicken breast
• 200 g dry red lentils, rinsed
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 1 litre reduced-sodium chicken stock
• 1 can chopped tomatoes
• Smoked paprika, cumin and black pepper

Method: Put everything in the slow cooker. Cook on low for six to seven hours or high for three to four. Shred the chicken into the soup before serving. Add hot water if it becomes thicker than you want.

Estimate per quarter of the pot: 39 g protein, 390 calories. It also freezes well, which makes it the most practical high-protein soup recipe for meal prep.

A high-protein dessert recipe

12. Cottage cheese chocolate pot

Ingredients, one serving

• 200 g low-fat cottage cheese
• 10 g unsweetened cocoa powder
• 100 g berries
• Vanilla and sweetener, optional

Method: Blend the cottage cheese, cocoa and vanilla until smooth. Chill for twenty minutes and top with berries.

Estimate: 25 g protein, 240 calories. It works as a high-protein snack recipe too, without needing a protein bar or powder.

How to turn these into a week of meal prep

Do not cook all twelve. Pick one breakfast, two lunches and two dinners:

1. Make three jars of cottage cheese overnight oats.
2. Cook four portions of turkey taco filling or slow-cooker soup.
3. Roast a tray of chicken and vegetables for two dinners.
4. Chop the salad vegetables, but keep dressings and wraps separate.
5. Freeze soup or cooked meat that will not be eaten within the safe refrigerated storage period.

The same ingredients then cross between recipes: Greek yoghurt dresses the wrap and taco bowl; berries go into oats, smoothies and the chocolate pot; chicken becomes a tray dinner or wrap filling. That is what makes these simple high-protein meals workable rather than a collection of unrelated shopping lists.

For a complete week rather than individual recipes, use the seven-day high-protein low-carb meal plan. This page is general reference material, not a medical diet. If a health condition or medication changes what you can eat, set the plan with your clinician or dietitian.