How to build a high-protein meal

Whether you’re striving for peak performance or simply wanting to nourish your body, understanding how to build a high-protein meal is key. Protein is important for muscle growth, repair, and helps us feel fuller for longer.

Building a high-protein meal doesn't have to be complicated, with a little creativity and meal planning, you can enjoy delicious and nutritious meals to help meet your protein needs.

So, let's delve into how to make a high-protein meal:

CHOOSE HIGH QUALITY PROTEINS

Animal proteins like lean meats, poultry, eggs, and seafood contain all essential amino acids needed for optimal health along with a range of other key nutrients:

Red meat, such as beef and lamb, provides iron, zinc, and vitamin B12 which are important nutrients for energy and immune function.
Poultry, such as chicken, provides iron and zinc, along with niacin and vitamin B6 which are important for brain function and helping the body convert food into energy.
Seafood, including salmon, tuna, and mackerel, contain omega-3 fatty acids which support heart health, brain function, and help to reduce inflammation.
Eggs are a convenient and versatile source of protein. They also provide vitamin D, selenium, and choline - an important nutrient for brain health and development.

Plant-based sources (e.g. beans, chickpeas, lentils, and quinoa) are also great, cost-effective protein choices. They provide fibre and a range of important nutrients; however, most plant-based sources lack one or more of the essential amino acids, with tofu, tempeh and quinoa being the exceptions. In addition to that, our bodies need to work harder to absorb the nutrients from plant sources compared to animal sources, but this can be done with careful meal planning.

BALANCE YOUR PLATE

Once you have your protein source locked in, include plenty of colourful vegetables (½ plate), complex carbohydrates (¼ plate), and healthy fats to ensure you are getting a wide range of nutrients and fibre to support overall health. Top tip: Sprinkling your meals with a topping of nuts or seeds not only provides healthy fats, but they also pack a protein punch too.

HAVE VARIETY

Experiment with different animal proteins (like different cuts of red meat for example) and plant-based proteins to keep meals interesting, varied, and balanced. Or better yet, have them together! Try adding some black beans to your beef mince or chickpeas to your lamb curry for a burst of extra protein and fibre.

PLAN AND PREP IN ADVANCE

Cook high-protein foods like lean beef mince, a leg of lamb, chicken breasts or eggs in bulk then store appropriately for a range of high-protein meals throughout the week. Having healthy options readily available for meals (or snacks) can help you avoid grabbing those quick sweet or salty fixes when hunger strikes.

If you’re searching for some quick and easy, high protein meal ideas check out these recipes below: