30g of protein is a reasonable target for a lighter meal, a bigger snack, or a breakfast you don't want to spend much time on. Each of these is built around ingredients from our protein foods guide, so the numbers line up with what you'd see there.
Greek Yoghurt Protein Bowl
~31g proteinServes 1~395 kcalPrep 5 minNo cooking
A no-cook breakfast bowl of thick Greek yoghurt swirled with peanut butter and topped with berries.
Ingredients
- 300g plain Greek yoghurt (full-fat, strained)
- 1 tbsp peanut butter
- Handful of berries
- 1 tsp honey (optional)
Method
Spoon yoghurt into a bowl, swirl through peanut butter, and top with berries.
Substitutions: Swap peanut butter for any nut butter; swap berries for any fruit without changing the protein much. Reduced-fat strained Greek yoghurt has about the same protein and around 90 fewer calories.
3-Egg Veggie Omelette with Cheddar
~33g proteinServes 1~390 kcalPrep 5 minCook 10 min
A quick omelette with an extra egg white, spinach, mushrooms and melted cheddar.
Ingredients
- 3 large eggs + 1 extra egg white
- 30g shredded cheddar
- Handful spinach
- 2–3 mushrooms, sliced
- 1 tsp olive oil
Method
Whisk eggs and egg white, cook spinach and mushrooms briefly, pour in egg mixture, top with cheddar and fold once set.
Substitutions: Any hard cheese works in place of cheddar; any quick-cooking vegetable works in place of spinach and mushroom.
Tuna and Cottage Cheese Salad
~32g proteinServes 1~315 kcalPrep 10 minNo cooking
A no-cook salad of tuna and cottage cheese over mixed greens with a lemon and olive oil dressing.
Ingredients
- 80g tuna, drained
- 60g cottage cheese
- Mixed salad greens
- 1 tbsp olive oil and a squeeze of lemon
Method
Toss salad greens with olive oil and lemon, top with tuna and cottage cheese.
Substitutions: Swap tuna for canned salmon; swap cottage cheese for Greek yoghurt for a slightly different texture.
Need more high-protein meal ideas?
HitProtein's Protein Coach can suggest meals based on your protein goal and what you have left to eat.