High-protein summer meals

For more protein recipe inspiration, try our high-protein family recipes, high-protein pasta recipes, cheap, high-protein meals.

We also have our round-ups on the best protein bars, vegan protein powders and protein snacks.

Poultry

Opt for lean protein from white meat poultry, such as chicken and turkey.

Turmeric chicken with butter bean hummus & roasted peppers

Chicken breast is a popular source of protein. Here, it's coated in a turmeric- and yogurt-based marinade and served with butter bean hummus, roasted peppers and broccoli for a protein-rich dinner for two. If it's sunny outdoors, you could even barbecue the chicken and peppers. As well as being high in protein, it's also gluten-free, high in fibre, egg-free and nut-free.

See more healthy chicken breast recipes.

Healthy BBQ chicken

Fire up the barbie to cook this healthier spin on barbecue chicken, where skinless chicken breasts are coated in a low-sugar barbecue glaze for a lovely, healthy summer meal to enjoy al fresco. It's also a great dish if you're looking for low-calorie dinner ideas. Enjoy with a simple avocado and tomato salad on the side, if you like.

Find more low-calorie chicken recipes.

Chicken koftas with hummus & salad

High in fibre as well as protein, these homemade chicken koftas with hummus and salad make a healthy family lunch. The tahini in the hummus is made from sesame seeds, which are thought to have anti-inflammatory properties. There's also evidence to indicate that plant compounds, including the sesamol and sesamin found in sesame seeds, can brighten stress-induced low mood.

Try more of our healthy chicken recipes.

Easy Spanish chicken

Bring Spanish flavours to the table with our version of a classic and comforting Spanish stew. Chicken thighs are nestled in a tomato and smoked paprika sauce, along with hot chorizo and creamy butter beans. This high-fibre, dairy-free recipe also puts storecupboard staples to brilliant use, including pitted green olives and chopped tomatoes.

For more summer high-protein recipes see our fajita chicken one-pot, chicken tikka and lighter chicken tacos.

Meat

Meat supplies branched-chain amino acids (BCAAs), which are key to supporting muscle recovery. Leucine in particular makes up a third of muscle protein, and helps stimulate repair after exercise. Pork is one of the richest sources of leucine, and therefore a great addition to a post-exercise meal or snack. Chicken and lean beef also provide good amounts of leucine.

Healthier burritos

Beef chilli is combined with shredded cabbage, slaw or sweetcorn salsa, and wrapped up tight inside tortillas to make a healthier, protein-rich take on a Mexican favourite. Our method for making the beef chilli also delivers the best results. It serves up to six, so it's great for feeding a crowd.

Try more healthy beef recipes.

Smash burgers

A high-protein dish that also feels like a treat, these smash burgers are a must-make over the summer months. If you haven't tried the 'smashing' method before, it involves pressing the beef patty down as hard as you can, resulting in the ultimate meaty crust. Serve in a burger bun with lettuce, gherkins, tomatoes and your favourite sauces.

Find more beef burger recipes.

Chorizo & chickpea summer stew

Turn your hand to this delightful summer stew for a high-protein dinner that delivers comfort, combining tomatoes, chickpeas (a good source of plant-based protein), red peppers and spinach with chorizo and smoked paprika. Try it for a nutrient-packed family dinner that's rich in vitamin C and fibre.

See more family summer meals.

Pork souvlaki

Serve these protein-rich souvlaki skewers when you’re in need of a quick and easy midweek meal. They promise lots of flavour, with pork chunks coated in a zesty, herby marinade with a hint of paprika. They're low in calories, and it's a brilliant recipe if you're following a keto diet. Serve with flatbreads, yogurt and chilli sauces on the side, if you like.

Try more healthy pork recipes.

Fish

Fish and seafood are good sources of protein, and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids, which can reduce joint stiffness and inflammation.

Prawn tagliatelle with courgettes

This popular king prawn and courgette tagliatelle can be ready in 20 minutes, making it great for busy weeknights. It's low in sugar and calories, but doesn't compromise on flavour, brimming with garlic and chilli heat.

Try our favourite healthy fish recipes.

Fresh salmon niçoise

Try this salmon twist on niçoise salad for a light yet satisfying summer meal. Traditionally, niçoise is made with canned tuna, but the omega-3 fatty acids in the fish don’t make it through the canning process, so we’ve used wild salmon instead.

Read more about the health benefits of salmon.

Squid, prawn & chickpea nduja stew

Treat the family to this flavourful seafood stew, where squid and king prawns are nestled in a rich tomato sauce along with protein-rich chickpeas. High in fibre as well as protein, feel free to adapt it based on the seafood you have – British squid is cheap, sustainable and underused.

Find more seafood recipes.

Harissa fish with bulgur salad

Spice up cod fillets with harissa, honey, garlic and lemon juice, and serve on top of a bulgur salad for a protein-rich dinner that's singing with summer flavours. It makes a quick and simple meal for two – ideal for a midweek dinner with a difference. As well as being high in protein, it's also low in salt and calories.

Try more of our healthy cod recipes.

Vegetarian

Eggs, dairy, grains, nuts and seeds are all good sources of protein for vegetarians. Beans and pulses, such a soya, are good cheap protein sources. They're also a useful plant source of iron and and are rich in fibre.

Read more about high-protein vegetarian foods.

Courgette & ricotta fritters with poached eggs & harissa yogurt

This vibrant brunch dish with seasonal courgettes is high in protein, thanks to the poached eggs and Greek-style yogurt. Serving two for a lazy brunch, it's also low in sugar and nut-free.

Find more high-protein vegetarian recipes.

Curried spinach, eggs & chickpeas

Pack in the nutrients with this simple veggie supper, featuring jammy eggs as well as chickpeas, another great source of protein. It's healthy, low in calories, full of flavour and delivers four of your five-a-day as well.

Check out more of our low-calorie vegetarian recipes.

Avocado & black bean eggs

All you need is 10 minutes to rustle up this healthy veggie dish for breakfast or lunch, combining eggs with avocado and black beans. It's incredibly easy to make, but it still packs a flavour punch thanks to the chilli, garlic and lime juice. It's also gluten-free and high in fibre.

Find out how much fibre should I eat every day?

Vegetarian enchiladas

Pack flavour into your meal with these easy veggie enchiladas, which also provide health benefits. Filled with nutritious ingredients, this dish is high in fibre and protein, as well as being low in salt. It also feels extra-comforting, making it the perfect crowd-pleasing family dinner.

See more of our healthy vegetarian dinners.

Vegan

Both tempeh and tofu are made from soy beans, and are brilliant sources of protein. Tempeh requires the additional step of fermentation, providing it with an extra depth of flavour. Tempeh also offers a higher protein and fibre content, while tofu is slightly lower in fat and calories.

If you’re dairy intolerant, eating soya protein foods, such as fortified tofu and soya-based drinks, will help post-recovery. Plus, they can help lower cholesterol and may reduce the risk of heart disease.

Mushroom tacos

Give these spicy mushroom tacos a go for a healthy vegan dinner that's high in fibre as well as protein. Serving up to four, they'd make a great Friday night dinner, which will no doubt stay in your recipe rotation. The taco shells are made with chickpea flour, which keeps them gluten-free.

See more ways with mushroom with these healthy recipes.

Tofu steaks with chips

Vegans and meat-eaters alike will love these tender steaks made with marinated tofu and served with sesame chips and mushy peas. A delicious and vibrant high-protein dinner that's ready in just over half an hour, try it out for a meat-free spin on a classic.

Check out these top 10 tofu recipes.

Tofu curry

Enjoy this speedy and summery veggie curry with tofu and spinach for a protein-rich dinner. Easy to make and ready in 30 minutes, it's perfect for busy weeknights. It's made zingy with lime juice, and you can bulk it up by serving with wholemeal chapatis.

See our round-up of vegan curries.

Tomato, pepper & bean one-pot

Cook up a batch of this popular vegan stew at the weekend, then chill or freeze it in portions for easy midweek lunches. It's a healthy meal that's high in protein as well as low in calories and salt. We've included different toppings to keep it interesting, such as Italian-inspired and Tex-Mex variations.

Find more vegan one-pot recipes.