17g protein
Two-minute edamame bowl with a soft egg
A small bowl that's mostly protein and fibre and cooks from frozen in minutes. Great as a light lunch or a substantial snack.
Get the recipe: Two-minute edamame bowl with a soft eggRecipes for smaller portions
Nine small, mostly 15-minute dishes for one or two, each with the approximate protein per serving. Figures are worked out from typical UK labels, so check your packs.
15g protein
Egg and spinach muffin-tin bites
Bake once, eat all week. Two small bites with some cucumber make an easy breakfast, and they're just as good cold in a lunch box.
Get the recipe: Egg and spinach muffin-tin bites
14g protein
Sardines on toast with tomato and lemon
The original high-protein mini meal: half a tin each, a slice of toast and done. You eat the soft bones too.
Get the recipe: Sardines on toast with tomato and lemon
19g protein
Skyr pot with berries and seeds
Barely a recipe, but one of the most useful small breakfasts there is. Plain skyr does the protein work.
Get the recipe: Skyr pot with berries and seeds
18g protein
Smoked salmon, cottage cheese and avocado toast
A weekend-feeling brunch on one slice. The cottage cheese adds protein and stands in for cream cheese.
Get the recipe: Smoked salmon, cottage cheese and avocado toast
13g protein
Chickpea and spinach mini curry
A small, warming bowl with protein and fibre from the chickpeas. Freeze one portion for another day.
Get the recipe: Chickpea and spinach mini curry
18g protein
Lentil pasta with pesto and peas
A small bowl of pasta that does more. Red lentil pasta carries much more protein than standard pasta, and peas add a little more.
Get the recipe: Lentil pasta with pesto and peas
20g protein
Tuna, egg and green bean mini salad
A small niçoise-style salad that packs well for lunch. Half a tin of tuna and one egg go a long way.
Get the recipe: Tuna, egg and green bean mini salad
14g protein
Herby cottage cheese on oatcakes
A savoury snack plate that takes three minutes. Fresh herbs make plain cottage cheese taste like something special.
Get the recipe: Herby cottage cheese on oatcakesMeal kits
Prefer a recipe box? Single-portion meal kits are on our list: Gousto link coming soon · SimplyCook link coming soon