There are hundreds of high protein recipes available and I have tried and tested many of them.
Not all of them have been easy or quick to make and were disappointing on the taste test.
So, I thought it would be useful to share my top five with you so far.
These have been a real favourite with my clients, mainly because they are quick to prepare, taste delicious and tick all the boxes in terms of protein and fibre.
1.High Protein Grilled Chicken Kebabs – A Middle Eastern Inspired Favourite
These Middle Eastern style grilled chicken kebabs are a go to recipe I often recommend to clients wanting healthy, balanced meals that do not compromise on taste.
This is inspired by the original recipe from Once Upon A Chef.
As many of my clients want to lose weight, we swapped the chicken thighs and use breast instead.
Ingredients
1 cup plain whole Greek yoghurt
2 tablespoons extra virgin olive oil
2 teaspoons paprika
½ teaspoon cumin
⅛ teaspoon cinnamon
1 teaspoon crushed red pepper flakes (or ½ teaspoon for less heat)
Zest and juice of 1 lemon
1¾ teaspoons salt
½ teaspoon black pepper
3-5 garlic cloves (depending on taste), minced
3 chicken breasts
1 large red onion, cut into chunks
Vegetable oil for greasing the grill
How to Make It
Whisk together the marinade ingredients: yoghurt, olive oil, spices, lemon zest and juice, garlic, salt, and pepper.
Marinate the chicken overnight in the fridge (minimum 8 hours).
Skewer the chicken and onion pieces, alternating them.
Preheat the grill and oil the grates well to prevent sticking.
Grill the kebabs for 13–15 minutes, turning occasionally until golden and cooked through.
What to Serve With These Kebabs
Roasted vegetables
A cucumber and tomato salad
Watch how I made this here (YouTube link)
Give it a try this week, and feel free to tag me on Instagram or Facebook with your grilled creations.
Macro Breakdown
Please note that all macros are estimates and can vary slightly based on the specific ingredients and brands you use.
Based on the ingredients listed, without the optional sides:
Full recipe totals:
Calories: 1172 kcal
Protein: 148.5g
Carbohydrates: 32g
Fat: 45g
Fibre: 4.6g
If divided into 4 servings (typical for skewers):
Calories: 293 kcal
Protein: 37g
Carbohydrates: 8g
Fat: 11g
Fibre: 1.15g
2.Hearty Slow Cooker Beef Bourguignon
This is a lovely, quick and hearty meal, perfect for the colder months.
This slow cooker beef bourguignon is rich in protein, full of flavour, and requires minimal effort, perfect for colder evenings or batch cooking.
I came across a version of this recipe a while ago on social media.
Take a look at this video to see how easy it was to make Click Here .
My version is simplified for the slow cooker, making it ideal for busy days when you still want to eat well.
It is:
- High in protein from lean beef
- Rich in antioxidants from garlic, herbs, and shallots
- Perfect for meal prep, it tastes even better the next day
Ingredients
1kg diced beef
200g bacon
1 tablespoon butter (for browning)
450g whole button mushrooms
3 carrots, chopped
2 shallots
1 tablespoon tomato purée
2 bay leaves
4 garlic cloves, crushed
Fresh rosemary or thyme
Salt and pepper to taste
250ml red wine (or substitute with wine stockpot and beef stock)
Enough beef stock to just cover the ingredients lightly
1 tablespoon cornflour (to thicken)
Fresh parsley, to garnish
150g mashed potato to serve
Method
Optional but recommended: brown the beef in butter and cook the bacon separately to lock in flavour.
Add everything to the slow cooker, even the mushrooms whole.
Cook on low for 7–8 hours until the beef is tender and falls apart easily.
Finish with chopped fresh parsley and serve with mashed potato or a lighter option like cauliflower mash.
Tip: Do not worry if the mushrooms seem large initially, they shrink beautifully during cooking.
Macro Breakdown
Here’s the macro and fibre breakdown for your Hearty Slow Cooker Beef Bourguignon based on the listed ingredients (including 150g mashed potato per serving)
Full recipe totals (before dividing):
Calories: 3140 kcal
Protein: 238g
Carbohydrates: 108g
Fat: 189g
Fibre: 17.6g
Assuming 5 servings:
Calories: 628 kcal
Protein: 48g
Carbohydrates: 22g
Fat: 38g
Fibre: 3.5g
3.Easy Creamy Spicy Chicken Pasta
Craving something warm, creamy, and a little fiery but still balanced and protein packed?
Many clients tell me they want something quick, filling, and tasty, but still healthy.
This pasta ticks every box, inspired by skinny spatula.
I adapted and used a gluten free pasta as we have a coeliac in the family but use any pasta to hand.
You can also adapt the recipe to lower the calories by leaving out the butter, swapping the parmesan for eat lean cheese and using a low fat cream cheese.
Ingredients
250g rigatoni (or pasta of choice)
1 tablespoon olive oil
350g chicken breast, diced
1 large shallot or onion, finely chopped
2 large garlic cloves, finely chopped
1 teaspoon smoked paprika
1 teaspoon onion granules
1 teaspoon dried oregano
¼ teaspoon black pepper
¼ teaspoon cayenne pepper
1 tablespoon tomato purée
250ml chicken stock
75g low fat cream cheese
30g grated low fat cheese or eat lean cheese
1 tablespoon chopped fresh parsley
How to Make It
Cook the pasta in salted boiling water. Reserve a splash of pasta water.
In a large pan, heat olive oil, then cook the diced chicken until golden.
Add shallots (or onion) and garlic, cooking until fragrant.
Stir in all the dried spices and tomato purée.
Pour in the chicken stock, bring to a simmer, then mix in the cream cheese until melted.
Stir in the cooked pasta, adding reserved pasta water if needed.
Add Parmesan and chopped parsley before serving.
Make it dairy free by using plant based cream cheese.
This recipe proves comfort food can absolutely fit into a healthy eating plan.
You are getting protein, healthy fats, and complex carbohydrates and all in less than 30 minutes.
Macro Breakdown
Full recipe totals:
Calories: 1627 kcal
Protein: 149g
Carbohydrates: 191g
Fat: 33g
Fibre: 10.7g
Split into 4 servings
407 calories
37g protein
48g carbohydrates
8g fat
2.7g fibre
4.Slow Cooker Pulled Chicken Fajitas – Easy High Protein Meal Prep for the Week
This slow cooker pulled chicken fajitas are the perfect solution for anyone juggling a busy schedule alongside healthy goals.
As a nutrition coach, I am always looking for recipes that are simple and meal prep friendly to pass onto my clients.
In just a few minutes of preparation, you will have five ready to go meals filled with lean protein, fibre, and plenty of flavour.
I found this on social media and adapted using a gluten free fajitas seasoning which was actually really easy to do.
This recipe is perfect because:
- Lean chicken breast – high in protein, low in fat
- Black beans and sweetcorn – great sources of fibre and slow releasing carbohydrates
- Tomatoes and peppers – packed with antioxidants and vitamins
- Light mozzarella – adds creaminess without too much fat
Ingredients (Serves 5)
750g chicken breast, whole or halved
Half a large brown onion, sliced
1 to 2 large peppers (any colour), sliced
1 x 420g tin black beans, rinsed and drained
1 x 420g tin sweetcorn, drained
1 and a half packets fajita or taco seasoning
600g tinned diced tomatoes
100g light mozzarella, shredded or sliced
Optional toppings: fresh coriander, avocado slices, Greek yoghurt, lime wedges
Method
Place the chicken breasts in the bottom of your slow cooker.
Top with the sliced onion, peppers, black beans, sweetcorn, diced tomatoes and fajita seasoning.
Stir gently to mix the top layers, keeping the chicken mostly covered.
Cook:
On low for 6 to 7 hours
On high for 3 to 4 hours
Shred and finish: Once the chicken is tender, shred it directly in the slow cooker using two forks.
Stir everything together and top with the light mozzarella. Let it melt for 10 to 15 minutes before serving.
Serve: Divide into five portions. Serve in wraps, over rice, or with salad for a flexible, filling meal.
Serving Ideas:
- In a wholemeal tortilla with Greek yoghurt
- Stuffed into lettuce cups for a low carbohydrate alternative
- On top of a baked sweet potato for extra fibre and slow release carbohydrates
- Add extra beans for more fibre and plant based protein
- Use a plant based cheese for a dairy free version
Because it reheats so well, it is perfect for grab and go lunches or quick dinners during the week.
Healthy food does not need to be boring and these pulled chicken fajitas prove it.
They are tasty, balanced, and incredibly easy to prep in bulk.
Made it? Tag me in your creations on Instagram or Facebook.
I would love to see what you have cooked.
Check out the video I made to see how quick it is to prepare.
Ready to improve your nutrition habits? Book a nutrition call with me.
Full recipe totals:
Calories: 1840 kcal
Protein: 206g
Carbohydrates: 160g
Fats: 30g
Fibre: 34.5g
Per serving (divided into 5 servings):
Calories: 368 kcal
Protein: 41g
Carbohydrates: 32g
Fats: 6g
Fibre: 6.9g
5.Creamy Chicken Fajitas – A High Protein Twist on a Comfort Food Classic
These creamy chicken fajitas are the perfect combination of indulgent flavour and balanced nutrition, ideal for anyone who wants to enjoy comfort food without falling off track.
This creamy fajita recipe is packed with lean protein, fibre rich vegetables, and just the right amount of richness to keep you satisfied.
So many people assume creamy dishes cannot be healthy but that is simply not true.
This recipe offers:
- Lean chicken breast – an excellent source of protein
- Colourful peppers and onions – rich in antioxidants and fibre
- A lighter creamy sauce made with Greek yoghurt or light cream cheese
- All the flavour of fajitas, with a smooth and satisfying texture
It is ideal for anyone wanting something high in protein, low in effort, and family friendly.
Ingredients
600g chicken breast, thinly sliced
2 tablespoon chipotle paste
1 tablespoon olive oil
1 large red onion, sliced
2 mixed bell peppers, sliced
1 and a half teaspoons smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
Half a teaspoon cumin
150ml chicken stock
100g light cream cheese or Greek yoghurt
Salt and pepper, to taste
Juice of half a lime
Fresh coriander, to garnish
Optional: Serve in wholemeal wraps or over rice, and top with avocado or grated light cheese.
Method
Sear the chicken
Heat the olive oil in a pan and cook the chicken until lightly golden. Remove and set aside.
Sauté the vegetables
In the same pan, add the onion and peppers. Cook for 3 to 4 minutes until softened.
Season and simmer
Add the spices, then return the chicken to the pan. Pour in the chicken stock and simmer for 5 minutes.
Make it creamy
Reduce the heat and stir in the cream cheese (or Greek yoghurt). Stir until melted and smooth.
Serve
Garnish with fresh lime juice and coriander. Enjoy with wraps, rice, or a simple salad.
Nutrition Coach Tip
To keep the dish lower in fat, swap cream cheese for fat free Greek yoghurt.
Want to boost your fibre intake? Add black beans or serve with wholegrain wraps.
These creamy fajitas show that comfort food can absolutely fit into your health goals.
It is all about smart ingredient swaps, flavour balance and simple, flexible recipes.
Cooked this recipe? Tag me on Instagram and Facebook – I would love to share your version!
Take a look at me prepping this recipe.
Marco Breakdown
Full recipe totals:
Calories: 1134 kcal
Protein: 139.5g
Carbohydrates: 43g
Fats: 35g
Fibre: 8.5g
Per serving (if divided into 4 servings):
Calories: 283 kcal
Protein: 34.8g
Carbohydrates: 10.8g
Fats: 8.8g
Fibre: 2.1g
Summary
Eating high protein meals does not have to be complicated or time consuming.
These five recipes are perfect for women over 40 who want to lose weight while still enjoying delicious, satisfying food.
They are packed with lean protein, fibre, and a balance of nutrients to help you stay full, energised, and on track with your goals.
Let me know if you try any of them, and feel free to tag me on Instagram or Facebook with your creations.
Ready to improve your nutrition habits and feel your best?
Book a nutrition call with me today.
