40g is a common target for a standard lunch or dinner. These meals use everyday ingredients from our protein foods guide — swap freely based on what you have.
Cottage Cheese Scrambled Eggs on Toast
~40g proteinServes 1~520 kcalPrep 5 minCook 5 min
Soft scrambled eggs with cottage cheese and spinach folded through, served on wholegrain toast.
Ingredients
- 3 large eggs
- 70g cottage cheese
- 2 slices wholegrain toast
- Handful spinach
- 1 tsp butter
Method
Whisk the eggs, cook gently in butter over low heat, then stir through the cottage cheese and spinach just before they set. Serve on toast.
Substitutions: Ricotta works in place of cottage cheese but has noticeably less protein; any bread works in place of wholegrain.
Chicken Salad Wrap
~40g proteinServes 1~400 kcalPrep 10 minNo cooking
A quick no-cook lunch of sliced chicken breast and crunchy salad rolled in a wholemeal wrap.
Ingredients
- 110g chicken breast (cooked weight), sliced
- 1 large wholemeal wrap
- Lettuce, tomato and cucumber
- 1 tbsp light mayonnaise
Method
Spread the mayonnaise over the wrap, layer the salad and chicken down the middle, then fold in the ends and roll up.
Substitutions: Leftover roast chicken works well; swap the mayonnaise for Greek yoghurt to add a little more protein.
Tofu and Edamame Stir-Fry
~40g proteinServes 1~665 kcalPrep 10 minCook 15 min
A plant-based stir-fry of crispy tofu and edamame with vegetables over rice.
Ingredients
- 170g firm tofu, cubed
- 100g shelled edamame
- 1 cup cooked rice
- Stir-fry vegetables (broccoli, capsicum, snow peas)
- 1 tbsp soy sauce
- 1 tsp oil
Method
Pan-fry the tofu in oil until golden, add the vegetables and edamame and stir-fry for a few minutes, then toss with soy sauce and serve over rice.
Substitutions: Extra-firm tofu has more protein per 100g than firm; frozen edamame works straight from the freezer.
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.