Here are twelve lunch and dinner ideas that each carry about 30 to 46 g of protein. The figures come from CoFID, the UK government’s food composition dataset. [1]
Portions follow the British Nutrition Foundation (BNF) portion guide wherever it names one. Otherwise we state the weight. [2]
Weight-loss research points to about 25 to 30 g of protein per meal. [3] Every idea clears it without a recipe.
In this article
How much protein should a main meal carry?
About 25 to 30 g. A 2015 review of weight-loss trials found benefits from diets giving 1.2 to 1.6 g of protein per kg of body weight a day. The same review named meal portions of at least about 25 to 30 g. [3]
That is a review conclusion rather than a UK government target. The unit g/kg means grams of protein per kilogram of body weight. For an 85 kg man, 1.2 to 1.6 g/kg works out at about 102 to 136 g a day.
Over three meals that is about 34 to 45 g per meal before snacks.
How does that compare with the UK reference intake?
The UK reference nutrient intake (RNI) is lower. The RNI is the government’s reference figure for daily intake: 0.75 g per kg a day, or 55.5 g for men aged 19 to 64. [4] [5] For an 85 kg man that is about 64 g a day.
The RNI is a baseline rather than a weight-loss target. In 24 pooled trials, higher-protein weight-loss diets gave 0.79 kg more weight loss and kept 0.43 kg more fat-free mass. [6] Fat-free mass (lean mass) is the body’s tissue that is not fat, including muscle.
The review called the benefit modest. The figures are averages across 1,063 people and not a prediction for any one person. [6]
Why spread protein across lunch and dinner?
An even spread beat loading protein into dinner in one small study. Eight adults ate about 30 g at each of three meals or a skewed 11 g, 16 g and 63 g. The even pattern raised 24-hour muscle protein synthesis by 25%. [7]
Muscle protein synthesis is the rate at which the body builds new muscle protein. The study ran for seven days and was not a weight-loss trial. [7]
For the full daily calculation, see how much protein you need to lose weight.
What are six high-protein lunch ideas?
Each lunch below gives about 30 to 46 g of protein. Food values come from CoFID and portions from the BNF guide unless we state a weight. [1] [2] A kcal is a kilocalorie, the energy unit on UK food labels.
1. Tuna, kidney bean and pea salad
- 120 g drained canned tuna in brine (one medium can): 29.9 g protein
- 120 g drained canned red kidney beans: 10.3 g protein
- 80 g peas: 4.4 g protein
About 45 g protein and 307 kcal. [1] [2]
2. Chicken breast sandwich on wholemeal bread
- 120 g grilled skinless chicken breast: 38.4 g protein
- Two medium slices of wholemeal bread (80 g): 7.5 g protein
About 46 g protein and 352 kcal. [1] [2]
3. Cottage cheese and egg plate
- Two boiled eggs (120 g): 16.9 g protein
- 100 g plain cottage cheese (about three tablespoons): 9.4 g protein
- Two slices of wholemeal bread (80 g): 7.5 g protein
- 80 g wilted spinach: 2.6 g protein
About 36 g protein and 464 kcal. [1] [2]
4. Lentil and spinach soup with wholemeal bread
Two BNF pulse portions, because boiled red lentils carry only 8.1 g of protein per 100 g. [1]
- 240 g boiled red split lentils (two 120 g portions): 19.4 g protein
- 80 g spinach wilted into the soup: 2.6 g protein
- Two slices of wholemeal bread (80 g): 7.5 g protein
About 30 g protein and 434 kcal. [1] [2] Pulses are low in fat and a good source of fibre and protein. [8]
5. Smoked salmon and quark open sandwich
BNF lists no portion for smoked salmon or quark, so we state both weights. [2]
- 100 g smoked salmon (stated weight): 22.8 g protein
- 100 g quark (stated weight): 14.6 g protein
- Two slices of wholemeal bread (80 g): 7.5 g protein
About 45 g protein and 432 kcal. [1] [2]
6. Edamame and tofu bowl
Two BNF tofu portions, because steamed tofu carries only 8.1 g of protein per 100 g. [1]
- 120 g boiled edamame beans (the BNF pulse portion): 14.6 g protein
- 160 g steamed tofu (two 80 g portions): 13.0 g protein
- 20 g pumpkin seeds (about a palmful): 4.9 g protein
About 33 g protein and 400 kcal. [1] [2]
What are six high-protein dinner ideas?
Each dinner below gives about 34 to 45 g of protein from one protein food and two vegetable portions. Add a starchy side as you choose; the totals do not count it.
The NHS asks for at least two portions of fish a week, one of them oily. Two of these dinners are fish or shellfish. [9]
7. Grilled salmon with peas and broccoli
The BNF fish portion is 100 to 140 g, so 120 g is the midpoint. [2]
- 120 g grilled salmon fillet: 29.5 g protein
- 80 g peas: 4.4 g protein
- 80 g broccoli: 2.6 g protein
About 37 g protein and 365 kcal. [1] [2]
8. Lean beef mince with kidney beans
Extra lean stewed mince carries 4.2 g of fat per 100 g against 13.5 g for standard mince. [1]
- 100 g cooked extra lean beef mince: 24.7 g protein
- 120 g drained canned red kidney beans: 10.3 g protein
About 35 g protein and 257 kcal. [1] [2] The NHS counts beef as red meat: see the 70 g note below. [10]
9. Chicken breast with broccoli and peas
- 120 g grilled skinless chicken breast: 38.4 g protein
- 80 g broccoli: 2.6 g protein
- 80 g peas: 4.4 g protein
About 45 g protein and 256 kcal. [1] [2]
10. Pork loin steak with broccoli and peas
BNF gives no loin portion, so this uses its 100 g cooked lean pork line. [2]
- 100 g grilled lean pork loin steak: 35.1 g protein
- 80 g broccoli: 2.6 g protein
- 80 g peas: 4.4 g protein
About 42 g protein and 272 kcal. [1] [2] The NHS counts pork as red meat. [10]
11. Prawn and tofu stir-fry with broccoli
The BNF prawn portion is 80 g, so this plate doubles it. [2]
- 160 g cooked prawns (two 80 g portions): 24.6 g protein
- 80 g steamed tofu: 6.5 g protein
- 80 g broccoli: 2.6 g protein
About 34 g protein and 193 kcal. [1] [2]
12. Quorn pieces with chickpeas and spinach
BNF lists 100 g for Quorn mince only, so the 150 g here is a stated weight. [2]
- 150 g Quorn pieces (stated weight): 21.0 g protein
- 120 g drained canned chickpeas: 10.1 g protein
- 80 g wilted spinach: 2.6 g protein
About 34 g protein and 280 kcal. [1] [2] Swapping the Quorn for 100 g of tempeh (stated weight) gives about 21 g of protein and 166 kcal. [1]
How do the twelve meals compare?
Figures come from CoFID values and the portions above, rounded. [1] [2]
| Meal | Protein (about) | Energy (about) |
|---|---|---|
| Tuna, kidney bean and pea salad | 45 g | 307 kcal |
| Chicken breast sandwich on wholemeal bread | 46 g | 352 kcal |
| Cottage cheese and egg plate | 36 g | 464 kcal |
| Lentil and spinach soup with wholemeal bread | 30 g | 434 kcal |
| Smoked salmon and quark open sandwich | 45 g | 432 kcal |
| Edamame and tofu bowl | 33 g | 400 kcal |
| Grilled salmon with peas and broccoli | 37 g | 365 kcal |
| Lean beef mince with kidney beans | 35 g | 257 kcal |
| Chicken breast with broccoli and peas | 45 g | 256 kcal |
| Pork loin steak with broccoli and peas | 42 g | 272 kcal |
| Prawn and tofu stir-fry with broccoli | 34 g | 193 kcal |
| Quorn pieces with chickpeas and spinach | 34 g | 280 kcal |
Dinner totals exclude any starchy side. Lunch totals include the bread listed.
Which meals give the most protein for the fewest calories?
The chicken breast dinner and the prawn stir-fry score highest at about 18 g of protein per 100 kcal. The pork dinner follows at about 16 g. The tuna salad gives about 15 g and the beef mince dinner about 14 g. [1]
Protein per 100 kcal means the protein divided by the energy, times 100.
The pattern comes from the foods. Per 100 kcal, the CoFID values work out at grilled cod 23.2 g of protein and canned tuna in brine 22.8 g. Cooked prawns give 22.0 g and grilled chicken breast 21.6 g. [1]
Grilled salmon gives 10.3 g per 100 kcal because it carries 15.6 g of fat per 100 g. Boiled eggs give 9.9 g and wholemeal bread 4.3 g. [1] That is why the lentil soup and the egg plate sit lowest.
Lowest energy is not the only goal. The NHS still asks for one portion of oily fish a week and names salmon as an example. [8] [9] For single foods ranked the same way, see high-protein foods for weight loss.
How do you plan a week without recipes?
Pick a protein food, add two vegetable portions and decide on the starchy side. That matches the NHS Better Health advice for eating when losing weight. [11] Its tips are:
- Include some protein in each meal. The NHS names beans and pulses as well as fish, eggs and lean meat. [11]
- Aim for two or more portions of vegetables in your main meal. [11]
- Choose wholegrain starchy food and keep it to no more than a third of what you eat each day. [11]
- Do not skip meals, because you might end up snacking more. [12]
Portion rules worth knowing
BNF adds a rule for plates with two protein foods, such as mince and beans in a chilli. Each portion can then be about half the usual size. [2] The beef mince dinner above keeps full portions, which is why it reaches 35 g.
Red meat and oily fish limits
If you eat more than 90 g of red or processed meat a day, the NHS says cut down to 70 g. You can eat less on the following days so the average stays at 70 g. [10] The beef and pork dinners each carry 100 g, so pair them with meat-free days.
Men can have up to four portions of oily fish a week. [9]
BNF describes its portions as practical suggestions for healthy adults built around a 2,000 kcal day. They are not government recommendations. [2] If your weight stalls, see why weight loss plateaus in men.
Frequently asked questions
Is 40 g of protein in one meal too much?
No source in this article sets a per-meal ceiling. The review's wording is 'at least about 25 to 30 g' per meal, a floor rather than a ceiling. The even-spread study used about 30 g at each meal.
The older UK advice applies to the whole day: avoid more than twice the reference nutrient intake, which is 1.5 g per kg. For an 85 kg man that is about 128 g a day, so three 40 g meals fit inside it.
Which vegetarian dinners reach 30 g of protein?
Four of the twelve contain no meat or fish. The Quorn plate gives about 34 g and the edamame and tofu bowl about 33 g. The cottage cheese and egg plate gives about 36 g and the lentil soup about 30 g.
Cooked pulses carry about 8 g of protein per 100 g, so a plant-based plate usually needs two pulse portions or a second protein food.
Does canned fish give as much protein as fresh?
Yes on the CoFID figures. Drained canned tuna in brine carries 24.9 g of protein per 100 g, close to grilled cod or grilled salmon at 24.6 g. Drained canned sardines in brine carry 22.1 g.
The NHS Eatwell Guide names sardines and mackerel as examples of oily fish.
How much red meat can you eat in a week?
The NHS figure is an average of 70 g of cooked red or processed meat a day, about 500 g a week according to BNF. If you eat more than 90 g on one day, eat less on the following days.
The beef and pork dinners here each carry 100 g, so three of them in a week stays under 500 g.
Do you need a starchy side with these meals?
The NHS does not ask you to cut starchy food out. Its advice is wholegrain versions, kept to no more than a third of what you eat each day.
The dinner totals exclude the starchy side, so add it to your own count.
Is skipping lunch a good way to save calories?
The NHS advises against skipping meals because you might end up snacking more when you feel hungry. It also advises against losing weight suddenly with diets.
The distribution study found that an even spread of protein across three meals beat loading it into dinner.
Should you weigh your food?
The NHS Better Health advice is to weigh food with kitchen scales before you cook it and not to eat straight from the packet.
The weights in this article are as eaten: cooked meat and fish, drained canned foods and boiled pulses and vegetables.
HeMed provides clinician-led weight management. This page is general health information, not medical advice. If you are worried about symptoms, speak to your GP, or use NHS 111.
Next step: see what the HeMed blood test measures.
Sources (12)
- Public Health England, McCance and Widdowson’s The Composition of Foods Integrated Dataset 2021 (CoFID), sheet "1.3 Proximates", file McCance_Widdowsons_Composition_of_Foods_Integrated_Dataset_2021..xlsx, release record last updated 19 March 2021. Food codes used: 16-416 (tuna, canned in brine, drained), 13-660 (red kidney beans, canned, drained), 13-536 (peas, frozen, boiled), 18-323 (chicken breast, grilled without skin), 11-981 (bread, wholemeal, average), 12-940 (eggs, boiled), 12-539 (cottage cheese, plain), 13-550 (spinach, baby, boiled), 13-658 (lentils, red split, boiled), 16-412 (salmon, smoked), 12-174 (quark), 13-667 (edamame beans, boiled), 13-570 (tofu, steamed), 14-842 (pumpkin seeds), 16-357 (salmon, farmed, grilled), 13-503 (broccoli, boiled), 18-507 (beef mince, extra lean, stewed), 18-470 (beef mince, stewed), 18-524 (pork loin steaks, grilled, lean), 16-384 (prawns, purchased cooked), 13-574 (Quorn pieces), 13-670 (chick peas, canned, drained), 13-118 (tempeh), 16-466 (cod, grilled), 16-424 (sardines, canned in brine, drained). gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid. Accessed 14 October 2026.
- British Nutrition Foundation, "Find your balance" portion size guide (2019) and "Your balanced diet" full portion size list (November 2021), protein foods pages 6 to 8, dairy pages 8 to 9, fruit and vegetables pages 10 to 11, and the portion caveat on page 2. nutrition.org.uk/creating-a-healthy-diet/portion-sizes. Accessed 14 October 2026.
- Leidy HJ and colleagues. "The role of protein in weight loss and maintenance." American Journal of Clinical Nutrition 2015;101(6):1320S to 1329S. Abstract. doi.org/10.3945/ajcn.114.084038. Accessed 14 October 2026.
- Public Health England, Government Dietary Recommendations, 2016, Table 2, page 7. assets.publishing.service.gov.uk (government_dietary_recommendations.pdf). Accessed 14 October 2026.
- British Nutrition Foundation, "Protein", last reviewed October 2023. nutrition.org.uk/nutritional-information/protein. Accessed 14 October 2026.
- Wycherley TP and colleagues. "Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials." American Journal of Clinical Nutrition 2012;96(6):1281 to 1298. Abstract. doi.org/10.3945/ajcn.112.044321. Accessed 14 October 2026.
- Mamerow MM and colleagues. "Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults." Journal of Nutrition 2014;144(6):876 to 880. doi.org/10.3945/jn.113.185280. Accessed 14 October 2026.
- NHS, "The Eatwell Guide", last reviewed 29 November 2022. nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide. Accessed 14 October 2026.
- NHS, "Fish and shellfish", last reviewed 26 June 2026. nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition. Accessed 14 October 2026.
- NHS, "Meat in your diet", last reviewed 1 May 2024. nhs.uk/live-well/eat-well/food-types/meat-nutrition. Accessed 14 October 2026.
- NHS Better Health, "Healthy eating when trying to lose weight". nhs.uk/better-health/lose-weight/healthy-eating-when-trying-to-lose-weight. Accessed 14 October 2026.
- NHS, "Tips to help you lose weight", last reviewed 17 March 2023. nhs.uk/live-well/healthy-weight/managing-your-weight/tips-to-help-you-lose-weight. Accessed 14 October 2026.
Numbered markers in the page text link to these entries. Statistics describe populations, not any one person’s results.