30 Quick and Easy High Protein Meals to Keep You Full and Energised

Struggling to find quick and easy high protein meals that actually fit into your packed schedule? Between work commitments, family time, and everything else life throws at you, the last thing you need is to spend hours in the kitchen, yet eating well shouldn't be negotiable. That's precisely where we come in. Our 30 chef-crafted, nutritionist-approved high protein meals deliver restaurant-quality nutrition without any  planning, shopping, or cooking. Simply heat, eat, and get on with the moments that truly matter.

Why Quick and Easy High Protein Meals Transform Your Day

Let's talk about why protein matters so much in your daily routine. According to Dietitians Australia, women need approximately 0.75g of protein per kilogram of body weight daily, while men require around 0.84g per kilogram. Pregnant or breastfeeding people, or those over 70 years old, need 1 g of protein per kilogram of body weight per day.

But here's what really matters: research shows that spreading your protein intake across breakfast, lunch, and dinner helps fuel muscles and prevent loss of strength. Translation? You'll feel fuller for longer, experience fewer energy crashes, and won't find yourself raiding the biscuit tin at 3 pm.

High protein meals also support muscle maintenance, tissue repair, and immune function. Protein-rich eating helps regulate appetite hormones, which explains why a protein-packed lunch keeps you satisfied far longer than a carb-heavy alternative.

Your Complete Collection: 30 Quick and Easy High Protein Meals

All nutritional information below is based on our Large size meals (320-420g), perfect for most adults with moderate activity levels. Each meal is 100% gluten-free, made with locally sourced ingredients, and contains no preservatives or refined sugars.

Hearty Beef & Lamb Dishes

1. Beef Bolognese Gnocchi

If you love a classic spag bol, this is the cosier, even more comforting version. Pillowy gluten-free gnocchi is tossed through a rich beef and veggie bolognese that's packed with hidden vegetables and high-quality protein. It's a hearty bowl that feels like weekend comfort food, without any of the prep.

Nutritional Info:

• Calories: 604
• Protein: 39g
• Carbs: 69g
• Fat: 19g

2. Beef Burrito Bowl

This high-protein burrito bowl combines savoury beef mince, black beans, sweet corn, capsicum and lime-coriander basmati rice for a Mexican-inspired, gluten-free meal packed with vibrant flavour and wholesome ingredients.

Nutritional Info:

• Calories: 645
• Protein: 57g
• Carbs: 45g
• Fat: 25g

3. Spaghetti Bolognese

A classic comfort food with a protein boost from quality beef and pork mince. This rich tomato-based sauce is slow-cooked with herbs and garlic for authentic flavour, served with 100% gluten-free pasta.

Nutritional Info:

• Calories: 578
• Protein: 45g
• Carbs: 44g
• Fat: 24g

4. Savoury Mince with Baba Ganoush

Seasoned fried beef mince with mushrooms, capsicum, tomato, onion, herbs and spices is topped with a creamy dollop of homemade baba ganoush for a high-protein, veggie-packed meal that's a great option any time of day.

Nutritional Info:

• Calories: 587
• Protein: 51g
• Carbs: 11g
• Fat: 35g

5. Beef Massaman

This slow-cooked beef massaman features melt-in-your-mouth grass-fed beef in a rich, flavour-packed curry with potato, served with basmati rice for a high-protein comfort meal.

Nutritional Info:

• Calories: 771
• Protein: 48g
• Carbs: 473g
• Fat: 29g

6. Beef Bourguignon with White Potato Mash

Tender slow-cooked beef is simmered in a rich cranberry-infused sauce with carrots, mushrooms and aromatic herbs, then served with creamy, buttery potato mash for a French-inspired comfort classic done right.

Nutritional Info:

• Calories: 566
• Protein: 43g
• Carbs: 36g
• Fat: 27g

7. De-Constructed Shepherd's Pie

Premium Australian grass-fed lamb mince is cooked with carrot, mushrooms, onion and peas, then served with creamy sweet potato mash for a comforting, high-protein deconstructed shepherd's pie with hidden veg, high fibre and 100% gluten-free goodness.

Nutritional Info:

• Calories: 609
• Protein: 44g
• Carbs: 53g
• Fat: 22g

8. Beef Fajitas with Basmati Rice

Tender strips of grass-fed beef are cooked with capsicum, onions, crushed tomato and a vibrant blend of zesty lime, orange juice and Mexican-inspired spices, then served on a bed of basmati rice for a high-protein, low-calorie, 100% gluten-free fajita-style meal.

Nutritional Info:

• Calories: 469
• Protein: 45g
• Carbs: 51g
• Fat: 9g

9. Cottage Pie

Enjoy classic comfort with this scrumptious cottage pie, featuring a hearty beef mince and hidden veg filling topped with creamy mashed potato for a cosy, high-protein, high-fibre meal that's 100% gluten-free.

Nutritional Info:

• Calories: 635
• Protein: 40g
• Carbs: 50g
• Fat: 29g

10. Lasagne with Beef & Pumpkin

Enjoy this better-for-you lasagne with rich, creamy layers of beef bolognese, sweet butternut pumpkin and homemade béchamel, served with baby spinach for a paleo-friendly, high-protein, high-fibre classic that's 100% gluten-free and diabetes friendly.

Nutritional Info:

• Calories: 602
• Protein: 48g
• Carbs: 17g
• Fat: 38g

11. Slow Cooked Beef Stew

Warm up with this slow-cooked beef stew made with grass-fed beef, root vegetables and a rich tomato base for a hearty, high-protein, high-fibre, low-calorie classic that's 100% gluten-free, dairy-free and nut-free, with four veggie serves per portion. 

Nutritional Info:

• Calories: 583
• Protein: 52g
• Carbs: 25g
• Fat: 29g

Delicious Chicken Dishes

12. Lemon Pepper Chicken

Succulent chicken breast and crisp green beans are coated in a creamy lemon pepper sauce and served over flavourful sweet potato mash for a high-protein, low-calorie, 100% gluten-free meal with three vegetable serves in a large portion.

Nutritional Info:

• Calories: 684
• Protein: 49g
• Carbs: 47g
• Fat: 31g

13. Chicken Pesto Penne

Tender chicken breast is tossed through gluten-free penne and coated in a vibrant green pesto made from broccoli, basil, spinach and rocket, then finished with creamy parmesan and a touch of olive oil for a fresh, high-protein, 100% gluten-free pasta that’s pure feel-good comfort.

Nutritional Info:

• Calories: 730
• Protein: 44g
• Carbs: 71g
• Fat: 30g

14. Naked Chicken Parmi

Tender strips of RSPCA-approved chicken breast are baked in a rich marinara sauce, topped with melted cheese and served alongside creamy white potato mash and green beans for a lighter, high-protein spin on the classic pub parmi that's 100% gluten-free. 

Nutritional Info:

• Calories: 590
• Protein: 53g
• Carbs: 40g
• Fat: 22g

15. Portuguese Chicken

Tender strips of RSPCA-approved chicken thigh are coated in a Portuguese spice blend and served with creamy cauliflower mash and a side of broccoli, for a low-carb, high-protein, 100% gluten-free meal with three veggie serves in a large portion.

Nutritional Info:

• Calories: 565
• Protein: 45g
• Carbs: 10g
• Fat: 37g

16. Korean Sesame Chicken and Broccoli

Tender RSPCA-approved chicken breast is cooked in a sticky, flavour-packed Korean-style sesame sauce with bamboo shoots and red onion, then served with garlic broccoli for a high-protein, low-carb, 100% gluten-free meal with three veggie serves in a large portion.

Nutritional Info:

• Calories: 416
• Protein: 59g
• Carbs: 11g
• Fat: 13g

17. Keto Popcorn Chicken

Crispy, golden popcorn chicken made from tender chicken thigh is paired with buttery cauliflower mash and sweet peas for a low-carb take on classic comfort food. This keto-friendly, high-protein meal is 100% gluten-free and diabetes friendly, making it a smart option when you want something indulgent that still supports your goals.

Nutritional Info:

• Calories: 760
• Protein: 42g
• Carbs: 12g
• Fat: 59g

18. Paella with Brown Rice

Bring the vibrant flavours of Spain to your table with tender chicken breast and smoky chorizo cooked with roasted red capsicum, onion and crushed tomato, seasoned with paprika, parsley, garlic and a splash of zesty lemon juice, then served on a wholesome bed of brown rice for a hearty, high-protein, 100% gluten-free meal.

Nutritional Info:

• Calories: 537
• Protein: 33g
• Carbs: 45g
• Fat: 24g

19. Butter Chicken with Basmati Rice

Creamy, aromatic butter chicken in a rich tomato and cream sauce served over fluffy basmati rice. This Indian favourite delivers restaurant-quality flavours without the wait.

Nutritional Info:

• Calories: 493
• Protein: 30g
• Carbs: 70g
• Fat: 10g

20. Satay Chicken with Basmati Rice

Succulent chicken breast is cooked in a thick, creamy peanut satay sauce with capsicum, coconut cream and spices, then served over fluffy basmati rice for a Thai-inspired, high-protein meal that's dairy-free and 100% gluten-free. 

Nutritional Info:

• Calories: 730
• Protein: 53g
• Carbs: 51g
• Fat: 35g

21. Honey Mustard Chicken

Tender RSPCA-approved chicken thighs are coated in a rich, creamy honey mustard sauce and served with a mixed greens blend of broccoli and green beans for a keto-friendly, low-carb, high-protein meal that's 100% gluten-free and packed with four veggie servings in a large portion.

Nutritional Info:

• Calories: 617
• Protein: 44g
• Carbs: 13g
• Fat: 42g

22. Chicken Singapore Noodles

Enjoy colourful Chicken Singapore Noodles made with free-range chicken thigh, rice noodles, egg and plenty of veggies in a fragrant curry-style sauce for a low-calorie, high-protein meal that's dairy-free, nut-free, 100% gluten-free and packed with hidden veg.

Nutritional Info:

• Calories: 500
• Protein: 34g
• Carbs: 19g
• Fat: 24g

23. Home Cooked Mac 'n' Cheese with Grilled Chicken & Greens

Enjoy cosy, home-style comfort with creamy gluten-free mac' n' cheese made from real cheddar and parmesan, topped with tender grilled chicken breast and served with vibrant broccoli and green beans for a high-protein, nut-free, 100% gluten-free meal.

Nutritional Info:

• Calories: 503
• Protein: 49g
• Carbs: 30g
• Fat: 20g

24. Peri Peri Chicken with Tomato Rice and Green Beans

Enjoy big flavour without the fire with juicy peri peri-marinated chicken thigh served alongside fragrant tomato basmati rice and crisp green beans for a high-protein, dairy-free, nut-free, 100% gluten-free meal that brings the zing, not the sting.

Nutritional Info:

• Calories: 703
• Protein: 49g
• Carbs: 43g
• Fat: 37g

25. Popcorn Chicken with White Potato Mash

Enjoy the ultimate feel-good fakeaway with crispy, golden popcorn chicken made from tender seasoned chicken thighs, served with creamy mashed potato and sweet peas for a hearty, high-protein, 100% gluten-free comfort meal that's better than takeaway.

Nutritional Info:

• Calories: 734
• Protein: 44g
• Carbs: 46g
• Fat: 39g

26. Creamy Tuscan Chicken with Garlic Butter Greens

Indulge in tender chicken breast in a luscious sun-dried tomato cream sauce, served with buttery garlic greens for a keto-friendly, low-carb, high-protein meal that's 100% gluten-free, nut-free and diabetes friendly.

Nutritional Info:

• Calories: 614
• Protein: 60g
• Carbs: 8g
• Fat: 36g

Pork Options

27. Curried Sausage with Cauliflower Mash

Tuck into a retro classic with free-range pork sausages in a mildly spiced curry sauce with peas and carrots, served over creamy cauliflower mash for a low-calorie, low-carb, high-protein comfort meal that's dairy-free, nut-free and 100% gluten-free.

Nutritional Info:

• Calories: 657
• Protein: 12g
• Carbs: 18g
• Fat: 60g

28. Bangers and Mash

A true homestyle classic: juicy pork sausages nestled on creamy white potato mash with peas and a rich onion gravy. This high-protein, 100% gluten-free favourite delivers satisfying comfort, balanced slow-release carbs, and plenty of flavour in every bite.

Nutritional Info:

• Calories: 861
• Protein: 42g
• Carbs: 41g
• Fat: 58g

29. Pulled Pork with Potato Salad

Slow-cooked pulled pork is served with creamy potato salad and sweet corn, all tossed with sour cream, lemon and parsley for a rich yet refreshing bowl that's high in protein, nut-free, 100% gluten-free and diabetes friendly.

Nutritional Info:

• Calories: 672
• Protein: 65g
• Carbs: 38g
• Fat: 27g

30. Chicken Alfredo

Enjoy classic comfort food with a lighter, nourishing twist. This Chicken Alfredo features tender pieces of chicken with gluten-free spaghetti coated in a rich, creamy Alfredo-style sauce made from cauliflower and coconut cream. It’s finished with roasted cherry tomatoes, broccolini, mushrooms and a sprinkle of parmesan for a satisfying, high-protein meal that’s 100% gluten-free and surprisingly low in calories. 

Nutritional Info:

• Calories: 507
• Protein: 34g
• Carbs: 42g
• Fat: 22g

How to Maximise Your High Protein Meal Plan

Choose the portion size that suits your energy needs, spread protein across the day, and add simple sides for fibre and colour. Use the tips below to tailor your Nourish'd plan to build strength, manage weight or stay satisfied longer.

Portion Sizes That Work for You

We offer a range of portion sizes because everyone's needs differ:

• Regular (220-320g): 300-420 calories. Perfect for those with lighter appetites or looking for calorie control
• Large (320-420g): 440-600 calories. Ideal for most adults with moderate activity levels (all meals above reflect this size)
• Extra Large (420-540g): 560-780 calories. Designed for highly active individuals or those with higher energy requirements

Smart Meal Timing

Research shows that spreading protein throughout your day supports optimal protein synthesis over the 24 hours after exercise. Aim for:

• Breakfast: 20-30g protein
• Lunch: 25-35g protein
• Dinner: 25-40g protein

This distribution supports muscle protein synthesis, maintains stable blood sugar levels, and keeps you feeling satisfied throughout the day.

Combining Meals for Optimal Nutrition

While each Nourish'd meal delivers impressive protein content, pairing them with simple sides creates even more balanced nutrition:

• Add a small side salad for extra vegetables and fibre
• Include a piece of fruit for natural sweetness and vitamins
• Enjoy Greek yoghurt as a protein-rich dessert
• Keep healthy snacks like mixed nuts or boiled eggs on hand between meals

The Convenience Factor: Why Quick and Easy Matters

Let's address the elephant in the room: you're busy. Really busy. Between work deadlines, family commitments, exercise routines, and trying to maintain some semblance of a social life, spending hours meal-prepping every Sunday sounds about as appealing as a root canal.

That's precisely why quick and easy high-protein meals transform your routine. When nutritious food is genuinely convenient, you're far more likely to stick with healthy eating habits long-term. No more grabbing takeaway because you're too exhausted to cook. No more feeling guilty about the wilted vegetables in your crisper that never made it into that ambitious recipe you bookmarked.

Our meals arrive fresh (never frozen), perfectly portioned, and ready to heat in minutes. You simply choose your favourites, pop them in the microwave or oven, and enjoy restaurant-quality nutrition without the wait or the prices.

Understanding Protein Quality

Not all protein sources are created equal. Dietitians Australia explains that complete proteins contain all nine essential amino acids your body cannot produce on its own. Animal-based proteins, such as chicken, beef, lamb, and pork, in our meals are complete proteins.

This matters because your body uses these amino acids for:

• Building and repairing muscle tissue
• Creating enzymes and hormones
• Supporting immune function
• Maintaining healthy hair, skin, and nails
• Producing neurotransmitters that affect mood and cognition

When you choose high-quality protein sources, you're investing in your body's fundamental building blocks.

Protein and Different Life Stages

Your protein needs evolve throughout your life. According to Eat For Health guidelines, older adults (over 70 years) require more protein, approximately 1g per kilogram of body weight daily, to maintain muscle mass and strength.

Active individuals and those undertaking strength training also need higher protein intakes. Our Extra Large meals cater brilliantly to these increased requirements, delivering 40-50g of protein per serve.

Pregnant and breastfeeding women similarly require additional protein. Always consult with your healthcare provider about your specific needs during these critical life stages.

Common Myths About High Protein Eating

Myth 1: "High-Protein Diets Are Always Safe for Your Kidneys"

Better Health clarifies that high-protein diets are not recommended and can strain the kidneys and liver. People with kidney disease should seek medical advice. For healthy adults, meeting protein needs within Australian guidelines is appropriate; there is no specific upper limit for protein from foods, but avoid excessive supplement use.

Myth 2: "You Can Only Absorb 30g of Protein Per Meal"

This persistent myth has been thoroughly debunked. Your body efficiently absorbs and utilises protein from meals, regardless of the amount. The 30g figure has no scientific basis.

Myth 3: "Plant Proteins Are Just as Good as Animal Proteins"

While plant proteins offer valuable nutrition, they're incomplete proteins (lacking one or more essential amino acids) and are generally less bioavailable. You'd need to consume significantly more plant protein to achieve the same effect as animal protein.

Storage and Preparation Tips

Our meals arrive fresh with ice packs to maintain optimal temperature. Here's how to maximise their shelf life:

• Refrigeration: Keep chilled and follow the use-by date on the label.
• Freezing: Freeze for up to 3 months; thaw completely before reheating. 

Heating Instructions:

• Microwave: Pierce the film lid, heat on high for 2-3 minutes.
• Oven: Transfer to an oven-safe dish, cover with foil, and heat until warmed through.

Pro tip: Let meals stand for 1-2 minutes after heating to allow the heat to distribute evenly.

Building Your Weekly Order

With 30 quick and easy high-protein meals to choose from, creating your weekly order becomes delightfully simple. Here's how to build a balanced selection:

• Variety is Key: Choose different protein sources throughout the week, beef, chicken, pork, to ensure you're getting a range of nutrients and flavours.
• Consider Your Schedule: Order lighter meals for busier days when you want something quick, and save heartier options for evenings when you can properly sit and enjoy.
• Mix and Match Sizes: Perhaps you prefer Regular sizes for lunch and Large for dinner. Our flexible ordering allows you to customise to your heart's content.
• Plan for Freezer Backup: Order a few extra meals to freeze for those unexpected busy weeks. You'll thank yourself later.

The Nourish'd Difference

What sets our quick and easy high-protein meals apart from other meal delivery services? Several key factors:

• 100% Gluten-Free: Every single meal is Coeliac Australia endorsed and lab-tested. No cross-contamination concerns.
• No Preservatives: We use fresh, locally sourced ingredients without artificial preservatives, additives, or refined sugars.
• Chef-Crafted: Our meals are designed by professional chefs who understand that nutrition and flavour aren't mutually exclusive.
• Nutritionist-Approved: Every menu item meets the exacting standards of our accredited practising dietitian.
• Transparent Nutrition: Complete macro information is clearly displayed for every meal, making tracking your intake effortless.
• RSPCA-Approved Proteins: We source ethically raised, grass-fed, and free-range proteins wherever possible.

Who Benefits Most from Quick and Easy High Protein Meals?

High-protein, ready-to-heat meals make it simple to eat well when time is tight. Delivered fresh and portion-controlled, they suit busy schedules, active lifestyles and changing nutrition needs. Here's who benefits most.

Busy Professionals

When your calendar is packed with meetings and deadlines, our meals ensure you're still eating properly. No more skipping lunch or resorting to vending machine snacks.

Fitness Enthusiasts

Whether you're lifting weights, training for an event, or simply staying active, adequate protein supports your goals. Our meals are delivered, so you don't have to do the tedious meal prep.

Parents

Juggling work and family leaves little time for elaborate cooking. Keep our meals on hand for those frantic weeknights when everyone's hungry and time is short.

Older Adults

Meeting increased protein needs while managing reduced appetite can be challenging. Our perfectly portioned meals make adequate nutrition achievable.

Those with Dietary Requirements

Finding gluten-free, high-protein options that actually taste good is notoriously tricky. We've solved that problem completely.

Sustainable Eating Made Easy

Choosing Nourish'd means choosing sustainability. Our packaging is recyclable, we source ingredients locally wherever possible, and our portion control reduces food waste. Quick and easy doesn't have to mean environmentally irresponsible.

Frequently Asked Questions

Are your meals suitable for meal prep? 

Absolutely! Many customers order a week's worth of meals at once. They store some in the fridge for immediate use and freeze others for later weeks.

Can I mix different portion sizes in one order? 

Yes! You're welcome to order any combination of Regular, Large, and Extra Large meals to suit your varying needs throughout the week.

Can I order just once or do I need a subscription? 

You can order as a one-off whenever you like, or set up a flexible subscription that you can pause, customise, or cancel at any time.

Do you deliver to my area? 

We deliver to most major cities and towns across Australia's East Coast, as well as Adelaide. Enter your postcode on our website to confirm delivery availability.

How far in advance should I order? 

Orders close Wednesday at 9 pm AEST for delivery the following week. We recommend ordering by Tuesday evening to avoid missing the cut-off.

Make Protein Work For You

High-protein eating can be simple, satisfying and sustainable when your meals are ready to go and balanced across the day. With chef-crafted options, it's easy to hit your protein targets, support energy and stay full without the faff. Ready to feel the difference, one delicious meal at a time? Explore our high-protein meals and build your box today.