60g in a single meal makes sense if your daily target is high and you'd rather eat fewer, larger meals. Each of these is built around ingredients from our protein foods guide — scale portions down if you're splitting your protein across more meals.
Smoked Salmon, Eggs and Cottage Cheese on Toast
~64g proteinServes 1~700 kcalPrep 5 minCook 5 min
A big weekend breakfast of scrambled eggs, smoked salmon and cottage cheese on wholegrain toast.
Ingredients
- 3 large eggs
- 100g smoked salmon
- 100g cottage cheese
- 2 slices wholegrain toast
- 1 tsp butter
Method
Scramble the eggs gently in butter, then pile onto toast with the smoked salmon and a spoonful of cottage cheese.
Substitutions: Hot-smoked salmon or canned salmon work in place of smoked salmon for a similar protein total.
Chicken and Tomato Pasta
~59g proteinServes 1~625 kcalPrep 5 minCook 15 min
Pan-fried chicken breast tossed through pasta with a simple tomato sauce and parmesan.
Ingredients
- 140g chicken breast (cooked weight), diced
- 80g dry pasta
- 150g tomato passata
- 15g grated parmesan
- 1 tsp olive oil
Method
Cook the pasta. Meanwhile pan-fry the chicken in oil until cooked through, add the passata and simmer for a few minutes, then toss through the drained pasta and top with parmesan.
Substitutions: Lean beef mince works in place of chicken; legume-based pasta adds extra protein.
Beef and Broccoli Stir-Fry
~64g proteinServes 1~620 kcalPrep 10 minCook 10 min
Quick-seared lean beef strips and broccoli in a soy glaze, served over rice.
Ingredients
- 170g lean beef strips, rump or sirloin (cooked weight)
- 150g broccoli florets
- 1 cup cooked rice
- 1 tbsp soy sauce
- 1 tsp oil
Method
Sear the beef in a very hot pan with oil, remove, then stir-fry the broccoli for a few minutes. Return the beef, toss with soy sauce and serve over rice.
Substitutions: Chicken breast strips work in place of beef at a similar weight for a similar protein total.
Chicken Burrito Bowl
~64g proteinServes 1~605 kcalPrep 10 minCook 15 min
Sliced grilled chicken layered over rice and black beans with cheese, salsa, lettuce and lime.
Ingredients
- 160g chicken breast (cooked weight)
- 3/4 cup cooked rice
- 1/2 cup black beans
- 20g shredded cheese
- Salsa, lettuce, lime
Method
Grill chicken and slice, layer rice, beans, chicken, cheese and toppings in a bowl.
Substitutions: Swap chicken for beef mince or firm tofu; swap black beans for kidney beans.
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.