Looking for quick, high-protein meals that don’t require a lot of effort? You’re in luck!
We’ve compiled a list of 27 easy recipes perfect for those lazy days when you want something nourishing without spending hours in the kitchen. From hearty breakfasts to satisfying dinners, these meals pack a protein punch to keep you fueled and ready for anything.
Let’s get cooking!
Steps
- Green Goddess Grain Bowl: Combine peas and asparagus in a bowl, then drizzle with a creamy yogurt dressing. Add tofu for protein, or substitute with shrimp or chicken. This vegetarian meal is ready in 15 minutes.
- Butternut Squash Soup with Avocado & Chickpeas: Enhance canned soup by stirring in chickpeas for protein and curry powder for flavor. Mix in Greek yogurt to achieve a creamy texture.
- Chicken, Quinoa & Veggie Bowl: Prepare a single-dish meal with chicken, quinoa, and vegetables to provide 19 grams of protein. This dish is designed to keep you full and satisfied for an extended period.
- Chicken Shawarma with Potatoes: Prepare a hearty single-serving chicken shawarma with potatoes and onions. Enjoy the leftovers of chicken and veggies throughout the week.
- Broccoli Fried Rice: Create a healthy stir-fry with broccoli and rice, choosing between beef, chicken, or tofu for protein. This dish is flexible and can be made vegetarian by skipping the meat.
- Greek Salmon Salad: Assemble a filling Greek salad with mixed greens, roasted vegetables, and salmon. Use leftover roasted veggies and precooked salmon for a quick Mediterranean meal.
- Mac & Cheese for One: Make a single serving of mac and cheese using one pot. Ensure all ingredients are prepped ahead and use sharp Cheddar for a flavorful dish.
- Scrambled Eggs with Vegetables: Use leftover vegetables from your fridge to create a quick scrambled egg dish. This meal is perfect for a healthy dinner for one.
- Shrimp Salad with Peanut Dressing: Combine shrimp with a peanut dressing made sweet and tart with applesauce. This dressing complements the shrimp beautifully.
- Salmon Sushi Grain Bowl: Prepare a grain bowl with sushi flavors in just 15 minutes. This meal is quick to make for dinner or to pack for lunch.
- Prosciutto & Spinach Grilled Cheese: Make a single-serving grilled cheese sandwich with prosciutto and spinach for added flavor and nutrition.
- Beet & Shrimp Winter Salad: Toss shrimp and barley with a red-wine vinaigrette for a protein and fiber-rich salad. Use precooked beets for convenience.
- Egg Drop Soup with Instant Noodles: Add a beaten egg to simmering broth with noodles for quick creaminess. Enhance the soup with fresh spinach before serving.
- Chicken & Veggie Quesadilla: Use canned or leftover chicken with diced veggies for a quick quesadilla. Prepare vegetables a day in advance for faster assembly.
- Black Bean-Cauliflower “Rice” Bowl: Mix frozen riced cauliflower with black beans for a low-carb meal. This dish comes together quickly and easily.
- Toaster-Oven Tostadas: Layer black beans and Cheddar on corn tortillas and toast for 15 minutes. Enjoy restaurant-style tostadas at home with ease.
- Lemon Chicken Pasta: Combine rotisserie chicken with spiralized zucchini and lemon zest for a 10-minute pasta dish. Toasted breadcrumbs add a satisfying crunch.
- Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad: Quickly assemble this 10-minute meal with goat cheese, tomato, and avocado for a busy day.
- Edamame & Veggie Rice Bowl: Prep the ingredients ahead of time for a quick vegan lunch with citrus dressing. Roasted veggies add sweetness and depth.
- Steak Dinner: Swap potatoes for brown rice and serve with a portion-controlled steak. Aim for a steak serving size similar to a deck of cards.
- Avocado, Tomato & Chicken Sandwich: Mash avocado for a creamy spread in this healthy sandwich. Combine with tomato and chicken for a satisfying meal.
- Salmon and Asparagus: Roast or grill salmon and asparagus together, seasoned with olive oil, parsley, lemon peel, and pepper for a flavorful dish.
- Italian Zucchini-Topped Baked Potato: Sauté zucchini with herbs and cheese to enhance a baked potato. This topping adds flavor without excessive calories or sodium.
Ingredients
- Peas
- Asparagus
- Tofu (or cooked shrimp or chicken)
- Creamy yogurt dressing
- Can of butternut squash soup
- Chickpeas
- Curry powder
- Greek yogurt
- Chicken
- Quinoa
- Mixed vegetables
- Chicken
- Potatoes
- Onions
- Broccoli
- Rice
- Choice of beef, chicken, or tofu
- Mixed greens
- Roasted vegetables
- Salmon (or chicken)
- Lemon-roasted mixed vegetables
- Sweet & spicy roasted salmon
- Sharp Cheddar cheese
- Pasta
- Milk
- Butter
- Eggs
- Mixed vegetables
- Shrimp
- Peanut dressing with applesauce
- Salmon
- Grain of choice
- Sushi toppings
- Sliced prosciutto
- Spinach
- Cheese
- Bread
- Shrimp
- Barley
- Precooked beets
- Red-wine vinaigrette
- Instant noodles
- Egg
- Baby spinach
- Scallions
- Canned cooked chicken
- Mixed vegetables
- Tortilla
- Cheese
- Cauliflower “Rice” Bowl Ingredients:
- Frozen riced cauliflower
- Black beans
- Oven Tostadas Ingredients:
- Corn tortillas
- Black beans
- Cheddar cheese
- Rotisserie chicken
- Spiralized zucchini
- Baby zucchini
- Lemon zest
- Toasted breadcrumbs
- Face Goat Cheese Sandwich with Tomato & Avocado Salad Ingredients:
- Goat cheese
- Bread
- Tomato
- Avocado
- Edamame
- Mixed vegetables
- Citrus dressing
- Steak
- Brown rice
- Avocado
- Tomato
- Chicken
- Bread
- Salmon
- Asparagus
- Extra-virgin olive oil
- Fresh parsley
- Lemon peel
- Black pepper
- Topped Baked Potato Ingredients:
- Potato
- Zucchini
- Cheese
- Herbs
FAQ
- Can these recipes be adjusted for more servings?
- Yes, many of the recipes can easily be doubled or tripled to serve more people. For example, the Beet & Shrimp Winter Salad is designed for one serving but can be increased to accommodate additional diners.
- What are some protein alternatives for vegetarian recipes?
- For vegetarian recipes like the Green Goddess Grain Bowl, tofu is used as a protein source. However, you can swap tofu with cooked shrimp or chicken if you’re not strictly vegetarian.
- How can I make the recipes quicker for a busy schedule?
- Many recipes, such as the Chicken & Veggie Quesadilla, suggest using canned or leftover cooked chicken to save time. Additionally, prepping vegetables a day in advance can speed up meal preparation.
- Are there low-carb options available in these recipes?
- Yes, the Black Bean-Cauliflower “Rice” Bowl uses cauliflower rice instead of traditional rice to keep carbohydrates in check, making it a suitable choice for those looking for low-carb meals.
- What are some tips for enhancing flavor without increasing salt?
- To enhance flavor without adding extra salt, consider using fresh herbs, lemon zest, or spices. For instance, the Salmon and Asparagus recipe suggests using fresh parsley and finely shredded lemon peel for added taste.
Tips
- When making the Mac & Cheese for One, ensure that all your ingredients are prepared and ready before starting, as the cooking process is quick. Opt for a sharp Cheddar to enhance the cheesy flavor.
- For the Broccoli Fried Rice, customize the dish to your preference by choosing between beef, chicken, or tofu. If you prefer a vegetarian option, you can omit the meat entirely.
- In the Salmon and Asparagus dish, save time by roasting or grilling the salmon and asparagus together. Enhance the flavor with extra-virgin olive oil, fresh parsley, lemon peel, and black pepper.
- When preparing the Chicken & Veggie Quesadilla, dice the vegetables a day in advance to speed up the cooking process. You can also use leftover cooked chicken or turkey for convenience.
Equipment
- Toaster Oven – For recipes like the Toaster-Oven Tostadas.
- Spiralizer – For creating spiralized zucchini in recipes such as Lemon Chicken Pasta.
- Grain Bowl – Useful for serving single-serving grain bowl recipes.
- Food Processor or Blender – For making creamy yogurt dressings or blending soups.
- Rice Cooker or Instant Pot – For efficiently cooking grains like quinoa or brown rice.
- Microplane Zester – For zesting lemon in recipes like Lemon Chicken Pasta.
- Mandoline Slicer – To quickly slice vegetables for salads or sandwiches.
- Salad Spinner – For washing and drying greens used in various salad recipes.
- Non-stick Skillet or Frying Pan – Important for making dishes like scrambled eggs and stir-fries.
- Baking Sheet – For roasting vegetables and proteins like salmon and asparagus.
- Immersion Blender – For pureeing soups directly in the pot.
