Here is a list of protein meal ideas.  It contains both vegetarian and animal based meals.

Lean cuts of meat (lamb, beef, veal, pork) or fish with vegetables like broccoli, beans, kumara, carrots, zucchini, spinach etc or; with a salad using dark leafy greens, grated raw beetroot, avocado, tomato, cucumber, capsicum etc.

Stir fried vegetables & beef, chicken, pork or fish Casseroles / stews with vegetables.

Homemade chicken & vegetable curry using coconut milk & chickpeas.
Falafels in pita pockets with lots of salad, or on their own with vegetables.  Make extra Falafels and use to snack on the next day.

Frittata or omelette, make it large so as to use a serve for the next day.
Tuna nicoise salad (egg, tuna, beans, olives, dark leafy greens, anchovies & dressing)

Chicken salad etc

Roast vegetables, onion, garlic and feta tossed through Quinoa.
Chicken, fish or mince rissoles.  Make extra to snack on the following day.
Mixed beans (Ceres brand best) with grated carrot, sliced celery, radish, tinned tuna & a dollop of hummus.

Shrimps (not tinned) with diced cucumber, red capsicum, spring onion, coriander & tomato.  Mix with fresh garlic, parsley cracked pepper & garlic or plain hummus – mix and chill.

Protein breakfasts

Make a protein smoothie using 3 heaped metric dessertspoons of Red 8 protein powder supplement, combine with a handful of mixed berries, 2 heaped tablespoons of yoghurt, 1 tablespoon of LSA. Blend an drink.

Make your own muesli using Harroways traditional full rolled oats (and rye oats if you like), pumpkin seeds, sunflower seeds, almonds, cinnamon, coconut & a small amount of raisins. Put serving into a bowl, add just enough water to soak (this will soften the oats).  When softened add, 2 big tblsps of plain unsweetened yoghurt, a heaped tablespoon of LSA, ½ diced nectarine, peach or some berries etc.  Mix all together and eat. YUM!

Baked beans and a poached egg on wholegrain toast.

Sardines or smoked salmon on toast with a squeeze of lemon & pepper.

Boiled or poached eggs on toast

Protein Snacks
Falafels
Slice of frittata
Rissoles
Boiled eggs
Small tin of tuna or salmon
Raw nuts & seeds
Tub of yoghurt – add LSA if you like
Edam / Hummus / Tuna / Nut butter (such as almond) or Tahini etc on wholegrain crackers such as Vitawheats / Rhyvitas or Multigrain Corn thins
Protein bars – Aussie bodies HPLC bar is a good one as this bar contains a huge 45g protein & only 8g carbohydrates. (¼ of this bar plus a small piece of fruit would meet your requirements for a snack)

Mix 3 rounded dessertspoons into a tub of yoghurt.  This is so easy and then there is no messy blender to clean up.

Make a ½ serve of Red 8 protein & drink (this will equal roughly 9g protein)

A great way to get additional protein in your meals is to add some of the following:

LSA (this is sunflower, linseeds & almonds ground up together to a meal)  It is a great way to add extra protein to meals, not to mention the goodness of the essential fatty acids and fibre content.

You could add – Sunflower &/ or Pumpkin seeds, Lentils, Beans & Quinoa – an ancient grain that is high in protein & lower in carbohydrate, to salads, stews, stir fries & curries. Flavour foods with Tahini or hummus, add to bread & cracker toppings or make salad dressing with.

Ensure that all grains consumed are wholegrains such as; Brown rice, Rye, Spelt, Wholegrain, Whole oats, Quinoa etc.  This will add to your overall protein intake for the day, not mention providing you with much more fibre, vitamins & minerals.

Remember, this is not an exact science, you don’t need to count / measure foods to be exact.  As long as you have a rough idea of the amount of protein contained in food, and you make sure that you include the above tips you should easily meet your needs.

Most people need around 15 grams of actual protein per main serve.  As an example, 1 egg provides around 6 grams, a 93 gram tin of tuna provides 14 grams, 85 grams of fish provides around 22 grams,  100 grams of chicken provides approx 30 grams, 28 grams of cheese provides around 7 grams, 1 cup of milk around 8 grams, 55 grams of almonds around 9 grams (however the fat content of this is around 30 grams!)