Getting dinner on the table doesn’t have to be complicated, especially when you need protein to fuel your body. These super simple high-protein meals require just three steps from start to finish. Perfect for busy weeknights or when cooking feels like too much effort, these recipes deliver maximum nutrition with minimum fuss.
Grab your apron (or don’t—these are that easy) and get ready for delicious meals that will keep you satisfied!
1. Grilled Chicken and Quinoa Bowl
Season chicken breasts with salt, pepper, and your favorite spices. Toss them on a hot grill pan for 5-7 minutes each side until cooked through. While the chicken grills, microwave pre-rinsed quinoa with water according to package directions.
Slice your perfectly grilled chicken and arrange it over the fluffy quinoa. Add a handful of mixed greens and cherry tomatoes for color and nutrition. A drizzle of olive oil and lemon juice brings everything together.
Each bowl packs about 30 grams of protein from the chicken and quinoa combined. Store extras in the fridge for tomorrow’s lunch – this meal tastes great cold too!
2. Salmon with Garlic Green Beans
Pat salmon fillets dry and season with salt, pepper, and a pinch of dried dill. Place them skin-side down in a hot oiled skillet for about 4 minutes, then flip for just 2-3 minutes more until opaque throughout.
Meanwhile, toss trimmed green beans into boiling water for 3 minutes. Drain and immediately sauté with minced garlic and a pat of butter until fragrant.
Dinner’s ready! The salmon delivers 22 grams of protein per serving plus heart-healthy omega-3 fats. Green beans add fiber, vitamins, and a perfect garlicky crunch. This no-fuss meal feels fancy enough for guests but simple enough for Monday night.
3. Turkey Lettuce Wraps
Brown ground turkey in a skillet, breaking it apart with a wooden spoon. When nearly cooked through, toss in diced onions and bell peppers, stirring until vegetables soften. Splash in some soy sauce and a spoonful of hoisin for an instant flavor boost.
Wash and dry large lettuce leaves – romaine or butter lettuce work perfectly here. Spoon the savory turkey mixture into each leaf and top with shredded carrots for crunch.
These handheld delights provide 20+ grams of protein per serving with minimal carbs. Kids especially love the interactive eating experience! For meal prep, store the filling separately from lettuce and assemble just before eating.
4. Shrimp Stir-Fry
Heat a wok or large skillet until smoking hot. Toss in peeled shrimp and cook until they just turn pink – about 2 minutes. Remove shrimp temporarily to avoid overcooking.
Add pre-cut frozen stir-fry vegetables directly to the hot pan (time-saver alert!). Once vegetables begin to soften, return shrimp to the pan. Pour in a tablespoon of bottled stir-fry sauce and toss everything together.
Shrimp pack an impressive protein punch – around 24 grams per 4-ounce serving – while staying incredibly low in calories. The entire colorful meal comes together in under 10 minutes flat! Serve over cauliflower rice for extra vegetables or regular rice if you prefer.
5. Egg White & Veggie Omelet
Pour egg whites (from carton for ultimate convenience) into a heated non-stick pan coated with cooking spray. As the edges set, sprinkle pre-chopped bell peppers, spinach, and mushrooms over half the surface. Allow to cook until mostly set.
Carefully fold the plain half over your vegetable-filled side, creating a half-moon shape. Cook another minute until egg whites are completely set but still moist. Slide onto a plate and season with salt and pepper.
Breakfast for dinner never tasted so good! This protein powerhouse delivers about 25 grams of lean protein from the egg whites alone. Add a slice of whole-grain toast on the side for a complete meal that satisfies without weighing you down.
6. Black Bean & Chicken Quesadilla
Spread drained black beans and pre-cooked rotisserie chicken pieces onto half of a large flour tortilla. The grocery store rotisserie chicken is your secret weapon here! Sprinkle with shredded cheese and fold the empty half over to create a half-moon.
Cook in a dry skillet over medium heat until golden and crispy on both sides, about 2-3 minutes per side. The cheese should be perfectly melted and holding everything together.
Cut into wedges and serve with salsa and a dollop of Greek yogurt instead of sour cream for extra protein. This handheld meal delivers approximately 25 grams of protein per quesadilla from the powerful trio of chicken, beans, and cheese.
7. Tuna Avocado Salad
Drain a can of tuna and flake it into a bowl with a fork. Halve a ripe avocado, remove the pit, and scoop the flesh directly into your bowl. Mash everything together, adding a squeeze of lemon juice and a sprinkle of salt and pepper.
Wash and dry a few large lettuce leaves – romaine or butter lettuce work beautifully. Spoon your creamy tuna mixture onto the leaves, creating edible boats that need no cooking whatsoever.
The tuna provides around 25 grams of lean protein per can, while avocado adds healthy fats that keep you full longer. No mayo needed – the avocado creates all the creaminess you want! For extra flavor, add a dash of hot sauce or some chopped herbs.
8. Steak with Asparagus
Season a room-temperature steak with salt and pepper. Sear it in a screaming hot cast iron skillet for 3-4 minutes per side for medium-rare. While your steak rests (important!), snap the woody ends off asparagus spears.
Toss asparagus in the same hot pan with a drizzle of olive oil. Roll them around for about 3 minutes until bright green and slightly charred. Sprinkle with salt before serving.
Slice your perfectly rested steak against the grain and serve alongside the asparagus. A 4-ounce portion of steak provides approximately 28 grams of protein. This elegant meal feels restaurant-worthy but requires just two ingredients and one pan! For extra flavor, top with a pat of herb butter.
9. Greek Yogurt Chicken Salad
Mix shredded rotisserie chicken with Greek yogurt until well coated. Fold in diced apples, halved grapes, and chopped walnuts for a perfect balance of creamy, crunchy, and sweet. Season with salt and pepper to taste.
Scoop your chicken salad onto a bed of mixed greens or into a whole wheat pita pocket. The cold, refreshing mixture requires zero cooking – just mixing!
Greek yogurt replaces traditional mayonnaise, boosting the protein content while reducing fat. Each serving contains approximately 25 grams of protein between the chicken and yogurt. Make a double batch on Sunday, and you’ll have lunch ready for several days – the flavors actually improve overnight!
10. Tofu & Broccoli Stir-Fry
Press extra-firm tofu between paper towels to remove excess moisture. Cut into cubes and toss in cornstarch for crispiness. Fry in a hot oiled pan until golden on all sides – about 5 minutes total.
Add broccoli florets to the same pan along with a splash of water. Cover briefly to steam, then uncover and continue cooking until water evaporates. Pour in bottled teriyaki sauce and toss everything together until coated.
This plant-based protein powerhouse delivers around 20 grams per serving. The cornstarch trick gives tofu a restaurant-quality crunch that even skeptics enjoy! Serve as-is or over cauliflower rice for a complete vegetarian meal that satisfies meat-eaters too.
11. Cottage Cheese and Egg Scramble
Whisk eggs in a bowl and season with salt and pepper. Pour into a heated non-stick pan coated with cooking spray. As eggs begin to set, drop spoonfuls of cottage cheese directly into the scramble.
Gently fold everything together until eggs are cooked but still moist and cottage cheese is warmed through. The cottage cheese melts slightly, creating pockets of creamy goodness throughout.
This unexpected combination packs a serious protein punch – about 28 grams per serving! The cottage cheese adds a wonderful texture while boosting the protein content beyond regular scrambled eggs. Serve with sliced tomatoes and whole grain toast for a complete meal that works for breakfast, lunch, or dinner.
12. Chickpea & Chicken Curry
Empty a can of chickpeas (liquid and all) into a pot. Add chunks of pre-cooked rotisserie chicken and a generous spoonful of curry paste. The chickpea liquid creates an instant sauce base!
Simmer everything together for about 5 minutes until heated through and slightly thickened. The flavors meld quickly, creating a surprisingly complex taste with minimal effort.
This protein-packed meal delivers approximately 30 grams per serving from the dynamic duo of chicken and chickpeas. The curry paste provides instant flavor without requiring a cabinet full of spices. Enjoy as is or spoon over quick-cooking microwave rice for a more substantial meal. Leftovers taste even better the next day!
13. Baked Eggs in Marinara with Turkey Sausage
Brown pre-cooked turkey sausage crumbles in an oven-safe skillet. Pour in your favorite jarred marinara sauce and bring to a simmer. The pre-cooked sausage is a fantastic time-saver!
Create small wells in the sauce with the back of a spoon. Crack eggs directly into these wells, then transfer the skillet to a 375°F oven for about 10 minutes until egg whites set but yolks remain runny.
This rustic one-pan meal delivers approximately 25 grams of protein per serving. The runny egg yolks create a rich sauce when broken into the spicy marinara. Serve with a slice of crusty bread for dipping or enjoy straight from the pan for a lower-carb option.
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