High-protein family dinners that don't revolve around chicken breast

Protein is having a moment — and for once the trend has real nutrition behind it. Adequate protein supports growing kids, training adults and ageing parents alike. The problem is execution: most "high-protein" advice assumes you'll eat plain chicken breast five nights a week. A family won't.

How much protein does a family actually need?

The baseline recommendation is about 0.8g per kg of body weight daily — roughly 55g for a 70kg adult. Active adults and teenagers benefit from more (1.2-1.6g/kg), and adults over 65 are commonly advised 1.0-1.2g/kg to protect muscle. A dinner carrying 30g+ per serving makes everyone's daily target achievable.

What are high-protein dinners the whole family will eat?

1. Salmon traybake with potatoes and broccoli — ~34g per serving, one pan, 25 minutes. 2. Beef and bean chilli — meat plus legumes stack to ~38g per bowl with rice. 3. Chicken thigh fajitas — thighs beat breast on flavour and price; ~32g per portion with beans. 4. Lentil bolognese with extra eggs in the garlic bread — vegetarian, ~28g per serving. 5. Greek yoghurt butter chicken — yoghurt-marinated, ~36g per serving. 6. Tuna and white bean pasta — store-cupboard dinner, ~33g, 15 minutes.

How do you add protein without changing the menu?

Swap regular yoghurt for Greek (double the protein), add a tin of beans to any mince dish, use eggs liberally (6g each, cheapest protein in the store), choose higher-protein pasta or wholegrains, and finish soups with a swirl of yoghurt rather than cream.

Frequently asked questions

Do kids need protein supplements? Almost never. Children's needs are modest relative to adults and a normal varied diet covers them. Food first; shakes are for convenience, not necessity.

Is too much protein harmful? For healthy people, intakes well above the baseline are generally safe — the practical issue is that protein displaces other food groups. Keep vegetables and fibre on the plate.

Cheapest protein sources? Eggs, tinned tuna, lentils, chickpeas, frozen chicken thighs, Greek yoghurt and cottage cheese — in roughly that order per gram of protein.

How Linden helps

Set protein targets per family member and Linden tracks every planned meal against them — flagging the low-protein days before they happen, not after.

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