Want to build lean muscle faster and recover smarter? Eating the right high-protein meals throughout the day is the secret weapon your training plan has been missing. Nutrition plays a crucial role in muscle repair, growth, and overall performance, and getting enough protein at each meal can make all the difference. To help you hit your goals, we’ve put together 12 high-protein meals, complete with UK measurements and calorie counts, designed to fuel your workouts, support recovery, and keep you on track on your muscle-building journey.
Breakfast
1. Protein Yogurt Bowl
Serves 1 | Approx. 280 kcal
Ingredients:
200g low-fat Greek yoghurt
25g whey protein (vanilla or unflavoured)
50g mixed berries
1 tsp chia seeds
1 tsp ground flaxseed
Optional: drizzle of honey
Method:
Place Greek yoghurt in a bowl.
Stir in protein powder until smooth.
Top with berries, chia seeds and flaxseed.
Drizzle a little honey if desired.
2. Savoury Breakfast Wrap
Serves 1 | Approx. 340 kcal
Ingredients:
2 medium eggs
1 high-protein wholewheat wrap (50g)
1 cooked chicken sausage (lean, skinless)
100g baked beans
1 handful spinach
Method:
Scramble the eggs in a non-stick pan.
Warm the wrap and layer with eggs, chopped sausage, beans and spinach.
Roll and serve immediately.
3. Vegan Protein Smoothie
Serves 1 | Approx. 310 kcal
Ingredients:
1 medium banana
30g plant-based protein powder (pea/rice blend)
200ml unsweetened almond milk
1 tbsp natural peanut butter
1 tsp chia seeds
Method:
Blend all ingredients until smooth.
Serve immediately.
Lunch
4. Tuna Pasta Salad
Serves 1 | Approx. 380 kcal
Ingredients:
100g wholewheat pasta
1 can tuna in spring water (drained, approx. 120g)
50g cherry tomatoes
50g sweetcorn, drained
1 tsp light mayonnaise
Fresh parsley for garnish
Method:
Cook pasta according to packet instructions.
Mix all ingredients together and serve chilled or warm.
5. Chicken Burrito Bowl
Serves 1 | Approx. 450 kcal
Ingredients:
100g cooked brown rice
150g diced grilled chicken breast
50g black beans, drained
30g guacamole
25g red onion, diced
50g salsa
Method:
Layer rice, chicken, beans, guacamole, onion and salsa in a bowl.
Serve immediately or store for meal prep.
6. Salmon and Quinoa Plate
Serves 1 | Approx. 500 kcal
Ingredients:
150g fresh salmon fillet
80g cooked quinoa
100g green peas
1 tsp olive oil
Lemon wedge and fresh dill
Method:
Grill salmon for 8–10 minutes.
Toss quinoa and peas with olive oil and season.
Serve salmon on top, garnish with lemon and dill.
Dinner
7. Sweet Potato and Beef Bowl
Serves 1 | Approx. 480 kcal
Ingredients:
150g lean beef mince
150g sweet potato, cubed
100g broccoli, steamed
50g low-fat cottage cheese
Salt, pepper, paprika
Method:
Roast sweet potato in the oven at 200°C for 20–25 minutes.
Cook beef mince with seasoning until browned.
Serve with steamed broccoli and top with cottage cheese.
8. Firecracker Chicken with Vegetables
Serves 1 | Approx. 410 kcal
Ingredients:
150g chicken breast
100g green beans
150g boiled potatoes
1 tsp smoked paprika
1 tsp olive oil
Method:
Roast chicken with paprika and olive oil at 200°C for 20 minutes.
Steam green beans and serve with boiled potatoes.
9. Tofu and Edamame Stir Fry
Serves 1 | Approx. 420 kcal
Ingredients:
150g firm tofu, cubed
100g edamame
150g mixed bell peppers and broccoli
1 tsp sesame oil
1 tsp low-sodium soy sauce
Method:
Stir fry tofu until golden, add vegetables and edamame.
Drizzle with sesame oil and soy sauce.
10. Creamy Lentil Pasta
Serves 1 | Approx. 400 kcal
Ingredients:
80g red lentil pasta
100g cooked white beans
1 clove garlic, minced
50g cherry tomatoes
1 tsp olive oil
10g vegan parmesan
Method:
Cook pasta according to instructions.
Sauté garlic and cherry tomatoes in olive oil, stir in beans and pasta.
Sprinkle with vegan parmesan and serve.
11. Thai Red Cod Curry
Serves 1 | Approx. 420 kcal
Ingredients:
150g cod fillet
100g green beans
150g cooked brown rice
100ml light coconut milk
1 tsp red curry paste
Method:
Cook cod in coconut milk and curry paste for 10 minutes.
Steam green beans and serve with rice.
12. Turkey Mince Spaghetti Bolognese
Serves 1 | Approx. 450 kcal
Ingredients:
150g lean turkey mince
80g wholewheat spaghetti
50g mushrooms, chopped
50g carrot, diced
100g passata
1 tsp olive oil
Method:
Cook spaghetti according to instructions.
Sauté turkey, mushrooms, and carrot in olive oil, then add passata.
Serve sauce over spaghetti.
Take Your Nutrition Further with BodyView
Eating high-protein meals is only one part of building muscle effectively. To achieve real, lasting results, you need to track your body composition accurately and tailor your nutrition and training based on data, not guesswork.
At BodyView, our DEXA body composition scans provide precise insight into your fat mass, lean muscle, and bone density. With this data, you can fine-tune your high-protein meals, optimise your training, and monitor your progress over time.
Book your BodyView session today and take the guesswork out of your muscle-building journey.