Simple High-Protein Meals That Work for Busy People

If there’s one thing most people struggle with when starting a fitness program, it’s getting enough protein. Between work, family, and the day-to-day busyness of life, cooking elaborate meals isn’t realistic. The good news? You don’t need complicated recipes to hit your protein target.

Here are five simple, quick meals that will keep you on track:

1. Breakfast: Greek Yogurt Power Bowl

• 200g Greek yogurt (20g protein)
• Handful of berries
• Tablespoon of oats or granola

Why it works: Fast, no cooking required, and easy to prep the night before.

2. Lunch: Chicken Wrap

• Wholemeal wrap
• 150g grilled chicken breast (30g protein)
• Lettuce, tomato, onion
• Spoon of light mayo or salsa

Why it works: Portable, filling, and far better fuel than a deli roll.

3. Snack: Protein Shake + Fruit

• 1 scoop whey protein (20–25g protein)
• Banana or apple on the side

Why it works: Two minutes to make, fills the gap between meals, and keeps blood sugar steady.

4. Dinner: Beef Stir-Fry

• 150g lean beef strips (30g protein)
• Mixed veg (frozen works fine)
• Soy sauce / stir-fry sauce
• Rice or noodles

Why it works: Quick, one pan, and you can batch cook for 2–3 days.

5. Evening Snack: Cottage Cheese & Crackers

• 200g cottage cheese (25g protein)
• A few wholegrain crackers

Why it works: Slow-digesting protein that helps with recovery while you sleep.

The Bottom Line

You don’t need fancy recipes or hours in the kitchen. Stick to simple meals you can repeat — that’s the real key to consistency.

At Inspire, we give our members clear protein targets and simple meal ideas just like these as part of the 12-Week Program. The result? Better recovery, faster progress, and more energy day to day.

👉 Thinking about getting started? Book a free consult today and we’ll show you exactly how to fit nutrition into your routine.

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