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Hitting your protein goals doesn’t mean succumbing to the same beige lunch 5 days in a row. There’s no reason getting your macros needs to get in the way of a genuinely appetizing plate. We at GQ believe in the wisdom of a well-balanced meal (don’t sleep on fiber), but if you're working hard at the gym, extra protein is crucial for muscle gains. If you’re after more ways to up your grams during the week, get some inspiration from the nutritionists, athletes, cooks, and personal trainers who spoke to us about their go-to high-protein meals.
“Not only does it pack 30 grams of protein, but it also contains lots of fiber for gut health and is super rich in minerals. I mix it up by adding olives, avocado, sauerkraut or leafy greens depending on what I have in the fridge, and what I fancy. It’s meal-prep friendly, gut-loving, and proof that balanced nutrition doesn’t need to be complicated.” —Nutritionist Uta Boellinger
- 200 grams chickpeas
- 2 tbsp broccoli sprouts
- 20 grams feta
- 1 tbsp mixed seeds (I use hemp and linseed)
- 4 cherry tomatoes
- 1/4 cucumber
- 1 spring onion
- Some fresh parsley
- 1 tbsp extra virgin olive oil
- 1 tbsp apple cider vinegar
- A pinch of chilli
- Salt and pepper
- Optional: Kalamata olives, avocado, sauerkraut & mixed leafy greens such as spinach or watercress
“The shakshuka dish from Megan’s is perfect. Eggs, a combination of vegetables, plus added chorizo to increase protein and sourdough toast to increase carbohydrate, equals enhanced recovery. I have this around three hours before bed to optimize digestion before sleep.” —Sir Ben Ainslie, Olympic sailor and founder of ains/ie + ains/ie.
“I lean towards a simple formula: protein, grain and salad. It might sound a little dull, but when executed properly, I really look forward to making it. Short grain sushi rice is the canvas 90% of the time, with a simply cooked piece of protein, maybe a seared chicken breast or a filet of trout and then a salad and sauce. If I've got it, I might have a little warm cup of chicken broth or stock on the side. Cucumbers sliced and tossed with tahini, rice vinegar, chives and chilli oil are a go-to.” —Chef Ben Lippett, author of How I Cook
"We first fell in love with ruby chicken curry at Dishoom in Edinburgh. It’s grilled chicken in a rich garlic, ginger and tomato sauce; it's punchy, comforting and full of flavor. When we were preparing for our Pacific row, we tested which meals freeze-dried well, and curries were an instant winner. Each serving delivered between 35g and 50g of protein, which was crucial mid-ocean. I always add a spoonful of mango chutney.” —Jamie Maclean, record-setting British rower and co-author of Three Brothers In A Boat.
“My Thai green curry is high-protein and packed full of iron and fiber. Eating spinach before sport helps boost blood flow and oxygen levels. This, mixed with the high protein, makes the dish perfect for pre- or post-workout.” —Jonny Marsh, chef to top footballers, and author of The Private Chef
“Arguably, the greatest culinary contribution Britain has given the world is the Sunday roast. It’s good in soup form on Monday, too. Take your leftover chicken and cabbage. Add canned tomatoes. Pour in chicken stock, then throw in onion, celery, and carrot if you’re feeling extravagant. Add garlic, a few herbs, and let everything become acquainted in a stockpot. Add beans for extra protein and fiber, and you’re good to go.” —Chef Bodean Hammett
“After a gruelling long run, I discovered SunLife Organics’ açaí bowl, a total game-changer. Packed with about 80 grams of protein thanks to their Noble protein blend (a powerhouse of beef organ goodness), it’s topped with mango, goji berries, coconut, peanut butter, and granola. It refuels me fully so I’m ready to hit my next workout strong.” —Ultrarunner Matt Johnson
“I scramble nine eggs with greens, mushrooms, cheese, and smoked sausage, then pair it with a bagel for carbs. It’s quick to make, easy to scale up or down (I like to add grits), and fuels long days of training, coaching, and teaching.” —Kenny Selmon, senior instructor, Barry’s Bootcamp, and a former Track & Field Olympian at Tokyo 2020
“When it comes to high-protein meals my favorite is a Rise311 vanilla protein shake. Each serving delivers 30 grams of protein, blended with my milk of choice, a whole banana, and a generous spoon of nut butter. I start most mornings with it before moving on to a whole-food muesli, using it as a fast, effective foundation for the day. I’ll rotate nut butters or milk substitutes, but the core ritual stays the same.” —Jason Walsh, celebrity personal trainer to Bradley Cooper and Miles Teller
This story originally appeared in British GQ.