50g in one meal is achievable without feeling excessive if you build around a solid primary protein source. These use ingredients from our protein foods guide — adjust portion sizes to fit your own target exactly.
Chicken and Rice Bowl
~46g proteinServes 1~510 kcalPrep 10 minCook 15 min
Grilled chicken breast over rice with capsicum, broccoli and carrot — an easy meal-prep staple.
Ingredients
- 130g chicken breast (cooked weight)
- 1 cup cooked rice
- Mixed vegetables (capsicum, broccoli, carrot)
- Soy sauce or a sauce of your choice
- 1 tsp olive oil
Method
Grill or pan-fry chicken breast, serve over rice with steamed or stir-fried vegetables.
Substitutions: Swap chicken for turkey breast; swap rice for quinoa or noodles without changing the protein much.
Grilled Salmon with Quinoa
~47g proteinServes 1~615 kcalPrep 5 minCook 15 min
Grilled salmon on quinoa with steamed greens and a squeeze of lemon.
Ingredients
- 170g salmon fillet (cooked weight)
- 3/4 cup cooked quinoa
- Steamed greens (broccolini, beans or spinach)
- Lemon wedge
Method
Grill or bake salmon skin-side down until just cooked through, serve over quinoa with steamed greens.
Substitutions: Swap salmon for any firm white fish; swap quinoa for rice or couscous.
Beef Mince Tacos
~50g proteinServes 1 (2 tacos)~540 kcalPrep 10 minCook 10 min
Two tacos filled with seasoned lean beef mince, salsa, lettuce, tomato and cheese.
Ingredients
- 120g lean beef mince (cooked weight)
- 2 small tortillas
- Lettuce, tomato, salsa
- 20g shredded cheese
Method
Brown mince with taco seasoning, fill tortillas with mince, lettuce, tomato, salsa and cheese.
Substitutions: Swap beef mince for chicken mince or lentils for a lower-fat or plant-based version.
Tuna and Egg Salad
~53g proteinServes 1~475 kcalPrep 10 minCook 10 min
A filling salad of tuna and boiled eggs with greens, cucumber and tomato.
Ingredients
- 150g tuna, drained
- 2 boiled eggs
- Mixed salad greens, cucumber, tomato
- 1 tbsp olive oil and vinegar dressing
Method
Boil and peel eggs, toss salad ingredients together, top with tuna and halved eggs.
Substitutions: Swap tuna for canned salmon or leftover cooked chicken.
Steak with Roasted Vegetables
~54g proteinServes 1~510 kcalPrep 10 minCook 40 min
Grilled lean steak with roasted potato, pumpkin, zucchini and capsicum, plus a side salad.
Ingredients
- 150g lean rump steak (cooked weight)
- Roasted potato or sweet potato
- Roasted vegetables (pumpkin, zucchini, capsicum)
- Side salad
- 2 tsp olive oil (for roasting)
Method
Grill steak to preference, rest for a few minutes, serve with roasted vegetables and a side salad.
Substitutions: Swap steak for a salmon fillet if you prefer fish, but expect less protein: grilled salmon has about 34g in 150g, against about 48g for the steak.
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.