Healthy, high protein meal ideas that aren’t just chicken, rice & broccoli

Planning meals for the week can feel like an overwhelming task, especially when you’re trying to choose options that are healthy, high in protein, and don’t require hours in the kitchen. It’s no surprise that many of us fall back on the classic chicken, rice, and broccoli routine. But healthy eating doesn’t have to be boring, repetitive, or time consuming.

In this post, we’ve put together 20 flavourful, varied, and protein-packed recipes to help you actually enjoy your midweek meals. Whether you want quick dinners, easy meal-prep options, or new ways to add protein to your plate, you’ll find plenty of fresh inspiration here! 

1. Red Thai Prawn Curry

This is a super quick and delicious meal that’s perfect for when you don’t have much time. Add shredded chicken or tofu for an extra protein boost. Pre-packaged stir-fry veg bags also work great when you don’t have the time (or energy) to prep the veggies.

Ingredients: Prawns, red curry paste, coconut milk, bell peppers, onion, garlic, ginger, lime, coriander.
Method: Sauté onion, garlic, and ginger. Stir in curry paste and coconut milk. Add peppers, simmer for 5 min. Add prawns, cook 3–4 min until pink. Finish with lime juice and coriander. Serve with rice or noodles.

2. Pea Pasta and Chicken

Pea pasta is a great staple to have in your cupboard, it’s much higher in protein than regular pasta and adds a boost of micronutrients to your meals too.

Ingredients: Pea pasta, chicken breast, olive oil, garlic, spinach, cherry tomatoes, Parmesan.
Method: Cook pasta. Sauté chicken with garlic, then add spinach and tomatoes. Toss with pasta and top with Parmesan.

3. Pasta with Beans (Blended)

Blending beans into your pasta sauces is a great way to add extra protein to vegetarian or vegan meals while creating a creamy texture. It’s also a handy technique for sneaking extra nutrients into meals for fussy eaters.

Ingredients: Pasta, white beans, garlic, olive oil, lemon, parsley.
Method: Cook pasta. Blend beans with garlic, olive oil, and lemon juice. Toss with pasta and garnish with parsley.

4. Chickpea and Tofu / Chicken Bake

This is a super easy one-tray bake—perfect for nights when you want something quick, simple, and with minimal washing up. Add a side of wholegrain rice or sweet potato for extra fibre and micronutrients.

Ingredients: Chickpeas, tofu or chicken, peppers, onion, olive oil, paprika, cumin.
Method: Toss chickpeas, tofu/chicken, and vegetables with spices and a little olive oil. Bake at 200°C for 25–30 min.

5. Bean and Chicken Tacos

Another super quick, fuss-free meal. Prawns also make a great alternative to chicken here.

Ingredients: Chicken breast, black beans, taco shells, avocado, lettuce, salsa.
Method: Cook and shred chicken, warm beans. Assemble tacos with chicken, beans, avocado, lettuce, and salsa.

6. Chilli and Cottage Cheese

Cottage cheese might sound like a strange addition, but its creamy texture works perfectly with a spicy chilli. This dish is packed with protein from the beans, mince, and cottage cheese.

Ingredients: Beef mince, Cottage cheese, kidney beans, bell pepper, onion, garlic, chili powder, cumin, tomato sauce.
Method: Brown mince and then sauté onion and garlic, add spices and peppers. Stir in beans and tomato sauce, simmer 10 min. Serve with dollops of cottage cheese.

7. Cod Fajitas

You can really use any white fish for this recipe, it takes regular chicken fajitas to a whole new level.

Ingredients: Cod fillets, bell peppers, onion, fajita seasoning, tortillas, lime, coriander.
Method: Sauté peppers and onions. Cook cod with seasoning, flake, and assemble in tortillas with veggies, lime juice, and coriander.

8. Steak Burrito Bowls

Burrito bowls are super simple, delicious, and incredibly versatile. You can easily swap or add ingredients to suit your taste.

Ingredients: Flank steak, rice, black beans, corn, avocado, salsa, lime, cilantro.
Method: Cook steak and slice. Assemble bowls with rice, beans, corn, avocado, steak, salsa, and sprinkle cilantro and lime.

9. Cottage Cheese Pizza

This one might sound a bit unusual, but it genuinely works and is a great way to sneak some more protein into your pizza. It’s also super customisable, as you can add any toppings you like.

Ingredients: Cottage cheese, flour, egg, baking powder, salt, garlic powder, tomato sauce, cheese, toppings of choice.
Method: Blend cottage cheese until smooth. Mix with flour, egg, baking powder, and seasoning to form a dough. Spread onto a lined tray and bake at 200°C / 400°F for 12–15 minutes. Add sauce, cheese, and toppings, then bake another 8–10 minutes until golden and melted.

10. Prawn and Lentil Coconut Curry

Swap the prawns for tofu to make this a protein-packed, plant-based dish.

Ingredients: Prawns, red lentils, coconut milk, onion, garlic, ginger, curry powder, spinach.
Method: Sauté onion, garlic, ginger. Stir in curry powder, coconut milk, and lentils. Simmer 15 min, add prawns and spinach, cook 3–4 min. Serve with rice.

11. Tofu Peanut Stir Fry

The peanut butter adds a delicious nutty twist to this stir-fry, while giving it an extra boost of healthy fats and protein.

Ingredients: Firm tofu, mixed vegetables, peanut butter, soy sauce, garlic, ginger, rice noodles or rice.
Method: Fry cubed tofu until golden. Sauté vegetables, add garlic and ginger. Mix in peanut butter and soy sauce, toss with tofu and noodles/rice.

12. Lentil Bolognese

Lentils are a cupboard staple for midweek meals, they’re high in protein, fibre, and micronutrients, and they’re super affordable too. Try using tinned lentils for even quicker prep time.

Ingredients: Red lentils, onion, garlic, carrot, celery, canned tomatoes, Italian herbs, pasta.
Method: Sauté onion, garlic, carrot, celery. Add tomatoes, lentils, herbs, simmer 20–25 min. Serve over pasta.

13. Lentil and Spinach Dahl

This is such a great meal to prep for the week or batch-cook and freeze. It also makes a delicious, nutritious next-day lunch that only needs reheating.

Ingredients: Red lentils, onion, garlic, ginger, curry powder, coconut milk, spinach.
Method: Sauté onion, garlic, ginger. Add curry powder, lentils, coconut milk, simmer 20 min. Stir in spinach until wilted.

14. Greek Turkey Meatballs with Tzatziki & Couscous

Turkey is often overlooked in midweek meals, but it’s a fantastic lean source of protein. This dish is perfect for warmer months when you want something light and refreshing, yet still protein-packed and nourishing.

Ingredients: Ground turkey, garlic, oregano, egg, couscous, cucumber, yogurt, lemon.
Method: Mix turkey with garlic, oregano, egg, shape into balls, bake 20–25 min. Serve with couscous and tzatziki (blend cucumber, yogurt, lemon, garlic).

15. Edamame Fried Rice Topped with Salmon

Edamame is another great ingredient to keep stocked up on. You can buy it frozen and add it to lots of meals for a boost of protein and micronutrients.

Ingredients: Cooked rice, edamame, carrot, peas, soy sauce, garlic, salmon fillet, sesame seeds.
Method: Fry garlic, carrot, peas, edamame. Add rice and soy sauce. Pan-sear salmon. Serve salmon over fried rice, sprinkle sesame seeds.

16. Lean Pork Tenderloin with Roasted Sweet Potatoes

This is another delicious meal that requires minimal prep. Add a side of your favourite veggies for some extra fibre and micronutrients.

Ingredients: Pork tenderloin, sweet potatoes, olive oil, garlic, rosemary, salt, pepper.
Method: Toss sweet potatoes in oil, garlic, rosemary, roast 25–30 min. Roast pork in desired seasonings for 20–25 min until cooked. Slice and serve.

17. Korean Beef & Rice Bowls

You can easily switch out the beef for prawns or tofu to give this dish a different spin.

Ingredients: Lean ground beef, garlic, ginger, soy sauce, brown sugar, rice, broccoli, green onions, sesame seeds.
Method: Cook beef with garlic, ginger, soy sauce, brown sugar. Serve over rice, with a side of broccoli and  garnish with green onions and sesame seeds.

18. Mediterranean Power Bowls

This is a great meal for warm summer days, its light, refreshing, and still packed with protein. It’s also ideal for meal prep, giving you a quick, fuss-free option throughout the week.

Ingredients: Chicken or chickpeas, quinoa, cucumber, tomato, olives, feta, lemon-tahini dressing.
Method: Cook protein and quinoa. Assemble bowls with veggies, feta, protein, drizzle with dressing.

19. Frittata with Spinach, Feta & Sun-Dried Tomatoes

A great meat-free recipe that’s still packed with protein and healthy fats.

Ingredients: Eggs, spinach, feta, sun-dried tomatoes, olive oil, salt, pepper.
Method: Sauté spinach and tomatoes. Beat eggs, pour over veggies, sprinkle feta. Bake 15–20 min at 180°C / 350°F.

20. Beef & Black Bean Enchilada Skillet

The black beans add an extra source of protein and fibre, making this dish not only delicious but also well-balanced and satisfying.

Ingredients: Lean ground beef, black beans, enchilada sauce, corn, bell peppers, cheese, tortillas (optional).
Method: Sauté beef and peppers, add beans and enchilada sauce. Top with cheese, melt under grill or oven, serve with or in tortillas.

Final thoughts

Midweek, high-protein and nutritious meals don’t have to be bland or something you dread planning or making. With a little creativity and a few simple ingredients, you can put together meals that are satisfying, flavourful, and still support your health goals. Try some of these recipes out this week and see how easy it can be to enjoy eating well. You might even find a new favourite to add into your regular rotation.