Quick answer: A high protein dinner doesn't need its own recipe. Pick one protein – fish, eggs, beans or chicken – fill most of the plate with veg, add a wholegrain or potato, and you're done in about 20 minutes.
Last updated: 15 October 2026
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By the time dinner comes round, most of us are tired. Here's an easy plate formula and seven ideas that work on a normal weeknight.
What makes a dinner "high protein"?
It simply means protein is a clear part of the plate without crowding out the veg and starchy foods. The NHS Eatwell Guide shows fruit and veg as just over a third of what we eat, starchy foods (choose higher-fibre or wholegrain) as just over a third, and beans, pulses, fish, eggs and meat as a smaller segment (NHS, The Eatwell Guide). You don't need to hit this at every meal – the guide says to balance it over a day or a week.
The weeknight plate formula
- Choose a protein: fish, eggs, beans or pulses, chicken, or dairy.
- Fill roughly half the plate with veg.
- Add a wholegrain or potato.
- Finish with a drizzle of olive oil, herbs or lemon.
Looking for more protein sources? See our guide to good sources of protein.
7 high protein dinner ideas
1. Baked salmon with broccoli and new potatoes. One tray, 20 minutes. The Eatwell Guide suggests at least two portions of fish a week, one of them oily (NHS).
2. Chickpea and spinach stew. Beans, tomatoes and spinach with wholegrain rice.
3. Feta and veg omelette. Great for using up whatever's in the fridge.
4. Chicken and cashew stir-fry. Slice, fry hot, serve with noodles.
5. Stuffed peppers with black beans. The beans replace some of the mince.
6. Tuna and white bean salad with lemon. Cold dinner for nights when the hob feels like too much.
7. Lentil dal with yoghurt. Make a double batch and eat it again tomorrow.
Don't forget fibre
Beans, pulses and wholegrains do double duty: protein and higher-fibre carbs. The Eatwell Guide recommends choosing higher-fibre or wholegrain starchy foods (NHS).
When time is short
Some evenings go a different way. A grab-and-go meal, such as a shake or bar from Nupo, can be one practical option. Browse our meal replacements, ready to drink shakes and protein bars. For more on how shakes fit into a normal day, read Are meal replacement shakes healthy?
When should you speak to your GP?
If you have kidney disease, are pregnant or breastfeeding, have an eating disorder, take medication, or plan big changes to how you eat, speak to your GP or a registered dietitian first.
FAQs
What is a high protein dinner? A dinner where fish, eggs, beans or chicken make up a clear part of the plate.
Can I make a high protein dinner without meat? Yes – beans, pulses, eggs and dairy all provide protein.
Do I have to count grams? No. Use the plate formula and spread protein across the day.
Sources
- NHS: The Eatwell Guide (accessed 15 October 2026)
