Small Volume, Big Protein — Easy Meals That Hit 20g+
Why Protein Matters
Protein is an essential nutrient for everyone — whether you’re in your 20s building lean muscle, in your 40s maintaining a healthy metabolism, or in your 60s–70s preserving strength and independence. It plays a key role in repairing tissues, supporting immune function, stabilising blood sugar levels, and keeping you fuller for longer.
As we age, we naturally lose muscle mass (a process called sarcopenia), which can start as early as our 30s. Regular exercise helps slow this down, but adequate dietary protein is crucial, ideally 20–30g per main meal to maximise muscle protein synthesis.
For many of our clients, convenience is key, especially when life gets busy or you’re looking for something light between meals. That’s where small, high-protein snacks and mini meals come in handy. They’re quick to prepare, easy to digest, and still pack a solid protein boost to keep you satisfied and energised throughout the day.
High-Protein, Low-Volume Meal Ideas
Here are some easy options that deliver 20g+ protein without needing huge portions:
🍳 Chicken & Egg Omelette (33g protein)
2 eggs + 60g shredded chicken + 30g cheese
Optional: add spinach, mushroom, and capsicum for extra fibre
🥣 Yoghurt Bowl (24g protein)
160g protein yoghurt (Yo Pro, Chobani Fit, Pauls Plus protein) + 10g soy protein crisp + 10g pumpkin seeds
Optional: add berries and cinnamon for extra antioxidants
🌮 Fish Taco (21g protein)
1 crumbed fish fillet + small Simson’s Pantry High Protein wrap + 1 tsp light mayo
Optional: shredded cabbage, avocado & tomato for fibre
🥪 Tuna Crackers (27g protein)
95g tin tuna in springwater + 50g cottage cheese + ¼ avocado + 4 Vita-Weats
Optional: blend avo & cottage cheese for a smooth dip OR add tomato & capsicum for extra fibre
🥤 Smoothie (33g protein)
1 cup milk (Complete Dairy High Protein OR High Protein Almond/Oat milks) + 1 collagen scoop + 1 banana + 1 tbsp peanut butter
Optional: add psyllium, LSA or flaxseed for fibre.
Small Volume, Big Benefits
Focusing on smaller, protein-rich meals can help you:
Meet daily protein needs even if you have a smaller appetite
Support muscle repair and recovery after exercise
Maintain lean mass during weight loss or ageing
Improve satiety and manage hunger levels throughout the day
These meal ideas are great for clients who find large meals uncomfortable or prefer grazing across the day. They also make perfect options for lunchboxes, post-workout snacks, or quick meals between work and home.
The Bottom Line
It’s not about eating more, it’s about eating smarter. Prioritising protein at each meal helps you maintain energy, strength, and long-term health.
If you’re unsure how much protein you need or want a personalised plan that suits your goals and appetite, our dietitians can help.
Book an appointment with one of our dietitians for tailored guidance and practical meal strategies to help you meet your protein goals.