150–300
Minutes of activity per week
Adults need 150–300 minutes of moderate activity weekly, plus muscle strengthening twice a week.
Source: WHO 2020
High protein meals
20 easy high protein meal ideas for breakfast, lunch and dinner — each with roughly 25–40 g of protein, using everyday UK supermarket foods.
Last reviewed: October 2026 · How we check our content
Protein per meal
20–30 g
protein per meal is a practical target for most adults
3 meals
spreading protein across the day helps fullness and muscle
~7 g
protein in one large egg
~25 g
protein in a 100 g tin of tuna
High protein breakfasts
| Meal | Protein (approx.) |
|---|---|
| 3-egg omelette with spinach and wholemeal toast | ~25 g |
| 200 g Greek-style yoghurt, berries and 30 g mixed nuts | ~25 g |
| Porridge made with milk, plus a scoop of yoghurt and seeds | ~20 g |
| Smoked salmon and scrambled eggs on rye | ~30 g |
| Cottage cheese, sliced tomato and oatcakes | ~22 g |
High protein lunches
| Meal | Protein (approx.) |
|---|---|
| Tuna, bean and sweetcorn jacket potato | ~35 g |
| Chicken, quinoa and roasted veg salad | ~35 g |
| Lentil and vegetable soup with a boiled egg | ~22 g |
| Wholemeal wrap with turkey, hummus and salad | ~30 g |
| Edamame, tofu and noodle bowl | ~25 g |
High protein dinners
| Meal | Protein (approx.) |
|---|---|
| Chicken and chickpea curry with brown rice | ~40 g |
| Baked salmon, new potatoes and peas | ~35 g |
| Turkey mince chilli with kidney beans | ~38 g |
| Lean beef stir-fry with vegetables and noodles | ~35 g |
| Tofu and vegetable traybake with peanut sauce | ~25 g |
| Prawn and pea wholewheat pasta | ~30 g |
| Quorn shepherd's pie with sweet potato top | ~25 g |
| Cod, lentils and roasted tomatoes | ~38 g |
| Bean and egg shakshuka with wholemeal pitta | ~25 g |
| Chicken fajitas with Greek-style yoghurt | ~38 g |
Tip
Batch cook a chilli or curry with lean mince and beans on Sunday — it gives 4 high protein lunches for the week at low cost.
World health facts
All facts31%
Adults not active enough
Nearly 1.8 billion adults (31%) did not meet activity recommendations in 2022.
Source: WHO / Lancet Global Health 2024
81%
Teens not active enough
Over 80% of adolescents don't get 60 minutes of activity a day.
Source: WHO 2022
20–30%
Higher death risk when inactive
Insufficiently active people have a 20–30% higher risk of death than active people.
Source: WHO 2022
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Questions people ask
What is a high protein meal?
A meal with roughly 25 g of protein or more, usually built around a portion of meat, fish, eggs, dairy, tofu or beans and lentils.
What is a cheap high protein meal in the UK?
Tuna jacket potatoes, egg and bean shakshuka, lentil soup with eggs and turkey or bean chilli are among the cheapest options.
Are high protein meals good for weight loss?
Protein helps you feel full, so high protein meals can make it easier to eat fewer calories overall when portions are sensible.
Sources
- • NHS: The Eatwell Guide
- • BDA Protein food fact sheet
- • UK Reference Nutrient Intake for protein (0.75 g/kg)
- • McCance & Widdowson's Composition of Foods
General information based on UK public health sources, not medical advice. Speak to your GP, pharmacist or a registered dietitian before major diet changes or starting supplements, especially if you are pregnant, have a health condition or take medication.