18th July 2023

High Protein Recipes (under 400 calories)

Consuming enough protein is essential for optimal health. Unlike carbohydrates and fat, the body cannot store protein for later so it’s important to keep replenishing the body’s supply by eating a minimum 50-60g of protein a day on fasting days. This is why, at The Fast 800, we have created an invaluable bank of over 700 delicious, high protein recipes on our Online Programme to help you hit that target every day.

In this article, we’re sharing just a few to give you a taste of our top high protein recipes.

The benefits of protein

Protein is key to effective weight loss. Alongside the many health benefits protein provides, such as maintaining good bone health, reducing the risk of cardiovascular disease and lowering blood pressure, protein also helps to increase satiety and decrease hunger. For example, one particular study found that women who increased their protein intake from 15 to 30% of their total calories ate 441 fewer calories per day.[1]

Not only that, but it improves thermogenesis and boosts your sleeping metabolic rate which both lead to burning more calories while you sleep. The weight loss benefits of protein aren’t just limited to during your weight loss journey; consuming enough high protein recipes and foods even after you’ve reached your goal can help to maintain muscle mass and prevent weight regain.

Top tips for adding more protein to your day

We know that 60g of protein a day can seem like a lot, particularly on busy days when you might not have time to prepare a high protein recipe dish. 

To put this into perspective: two eggs, a 200g serving of Greek yogurt, and a 100g portion of tofu all contain around 12g protein, whereas a 100g skinless raw chicken breast provides roughly 22g protein, and a simple 100g serving of raw broccoli has around 4.7g of protein. If you’re eating the right foods throughout the day, it can all add up!

Here’s a few of our top tips for adding more protein to your day:

  1. Stocking your cupboard with high protein foods is the best way of making sure protein is readily available. We’ve shared our Top 10 High Protein Foods here that we advise keeping stocked up on to add to each meal for a little extra protein.

  2. Protein powder and protein bars are also perfect to have on-hand for enjoying alongside a meal (or as a dessert) for a protein-packed boost. For example, our Protein Powders offer over a third of your recommended daily intake of protein, and our Dark Chocolate Protein Bars (available in the UK only) contain almost a quarter of your 60g target. Additionally, our nutritious Shakes are an ideal quick fix option if you don’t have the time to prepare a protein-rich breakfast or lunch.

  3. As protein helps keep you fuller for longer, make sure you start your day off with a protein-rich breakfast. Studies have shown that high-protein breakfasts reduce hunger and can help people eat up to 135 fewer calories later on that day.[2] If you’re on a fasting day, or your eating window starts after breakfast time, the same applies to whatever meal you use to break your fast.

  4. Plan your meals out, so you can rest assured each day that you’re consuming the optimal amount of protein for your goals. Meal planning means that you can also easily see where you might need to add additional high protein recipes into your plan, and helps keep you accountable in your diet choices. Our Online Programme has a variety of helpful meal plans to get you going.

Delicious high protein recipes


Strawberry Thickshake

This keto-friendly, sweet Strawberry Thickshake is the perfect quick breakfast for on-the-go. Featuring spinach, cottage cheese and, you guessed it: strawberries, this one shake contains around a third of your daily protein intake and takes just five minutes to whip up. Add a scoop of protein powder if you want a bigger protein punch to start your day.

Mushroom Pesto Frittata

Another keto-friendly option with this savoury breakfast high protein recipe; frittata bites are ideal for batch-cooking ahead of time and enjoying throughout the week. They contain over 20g of protein per serving, can be enjoyed hot or cold, and can be customised with whatever non-starchy veggies you may have in your fridge!


High Protein Quiche

This simple high protein recipe is one to make note of if you’re trying intermittent fasting or a keto diet as it can be difficult when fasting to get enough protein into a smaller eating window. This Coronation-inspired quiche serves 4, with each serving containing 25.9g of protein: this one’s fit for a king!


Baked Mozzarella Meatballs

This take on classic meatballs is so delicious and cheesy, it’ll feel naughty even though it’s nice! Sure to be enjoyed by the whole family, pair them with a generous side of green veg (note: broccoli is a particularly protein-rich green). Each serving is under 400 calories, but contains a whopping 39.4g of protein, helping to keep you full until your next meal in the morning.

Harissa Greens and Halloumi (vegetarian)

If you’re a vegetarian concerned about how to get enough protein into your diet, never fear: we have plenty of veggie high protein recipes available on our website and Online Programme. This tasty halloumi dish is well balanced and easy to throw together, serving up almost a third of your daily recommended protein. Not bad for a meat-free option!

To try some of our other high protein recipes, like this Iced Protein Salted Caramel Latte, Protein Mug Cake, or Slow Cooked Lamb Stew (which contains over half your daily dose of protein in just one serving!), see our other recipes on our site. Or for even more inspiration, try our Online Programme for over 700 high protein recipes and meal plans.

Whether your goal is to lose weight, maintain weight loss, or simply live your healthiest life, protein is a must. There’s plenty of high protein recipe ideas that are sure to tickle your fancy but, if you’re struggling on those busier days, then a low calorie protein bar or shake is the perfect option to have at your disposal. Try our Online Programme here for more recipe ideas, or give our range of delicious shake, powder and protein bar flavours a go here


Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. doi: 10.1093/ajcn.82.1.41. PMID: 16002798.

Leidy HJ, Racki EM. The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. Int J Obes (Lond). 2010 Jul;34(7):1125-33. doi: 10.1038/ijo.2010.3. Epub 2010 Feb 2. PMID: 20125103; PMCID: PMC4263815.

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