Dinner ideas

Supercharged: 6 high-protein foods to fuel your day

Do you need to pack more high-protein foods in your diet? We take you through the recommended intake, and which foods will get you on track to boosting your health.
prawn and mango salad

Some people may associate high-protein diets with weight-pumping gym-goers, but eating a diet rich in protein is extremely beneficial for your health. Every cell in the human body contains protein, and it’s essential for repairing and generating new cells.

Better Health Victoria recommends a serving size of 0.75 grams of protein per kilogram for adult women, and 0.84 grams of protein per kilogram for adult men.

But how do we reach these targets every day, and know we are giving our body the fuel it needs? Before reaching for a highly-processed shake, check out our list of high-protein sources.

Lean meat and poultry

Opt for white meat such as chicken and turkey to get maximum protein without the extra saturated fats or cholesterol. If you’re watching your weight, remove the skin to cut back on the fat. Enjoy your meat grilled, poached, roasted or baked, and you’ll discover how delicious it can be to add more protein into your diet.


These magic bullets are packed full of protein, healthy fats and amino acids, essential for helping your body absorb all the powerful nutrients eggs have to offer. They’re versatile and easy to incorporate into your daily menu. Serve them scrambled or poached over toast, or make a delicious fluffy cheese and mushroom omelette or pumpkin, spinach and feta frittata.

For a healthy breakfast option, try our protein-packed chickpea shakshuka recipe.

recipes with canned tomatoes

Beans and legumes

These wonder grains are naturally high in protein and low in fat, making them an excellent option for those watching their weight. They’re satiating and just one cup of chickpeas will give you 39 grams of protein. You can easily add a cup of legumes or beans to your salads, soups and stews. It’ll give you extra flavour and texture, while bumping up your protein count for the day.

Tofu, tempeh and other soy products

Often used as a vegetarian alternative for meat, tofu and other soy products like tempeh are high in protein, and contain all the essential amino acids needed for absorbing nutrients. While their flavour is quite mild on its own, it can be easily jazzed up with some herb, spices and sauces.

Try these zucchini and tofu noodles with coriander pesto

Nuts and seeds

Whether they’re eaten straight from the bag or blended up into a delicious, smooth butter, nuts and seeds are an excellent source of protein, fibre and healthy fats. They’re easily added to many sweet or savoury dishes, and can be ground up to use in place of flour for a more nutritious option.

Fish and other seafood

Things like salmon and barramundi are notorious for their high protein content, but did you know other seafood will help you hit the mark too? Octopus, crab and squid are all excellent options – or you could try some grilled prawns with for a real nutrient hit! Enjoy seafood grilled on its own with a side salad, or tossed through pasta or salad for some added goodness.

Try this whole baked snapper recipe for a protein-packed dinner the whole family can enjoy.

Ginger and lemongrass whole baked snapper

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