Quick and Easy High-Protein Recipes for Busy People
In our fast-paced world, finding time to prepare nutritious, protein-rich meals can often feel like a daunting task. However, at EatProtein, we believe that with the right recipes in your arsenal, you can create delicious, high-protein meals that fit seamlessly into even the busiest schedule. Here’s a collection of quick and easy recipes designed to keep you fuelled and energised throughout the day.
Breakfast: Protein-Packed Overnight Oats
Ingredients:
50g rolled oats
125g Greek yoghurt
125ml milk (or a plant-based alternative)
1 scoop protein powder (flavour of your choice)
1 tablespoon chia seeds
Fresh berries or banana slices for topping
Instructions:
In a jar or container, combine oats, Greek yoghurt, milk, protein powder, and chia seeds.
Stir thoroughly to ensure everything is well blended.
Seal and refrigerate overnight.
In the morning, give it a stir and top with your preferred berries or banana slices before enjoying.
Lunch: Chickpea and Tuna Salad
Ingredients:
1 tin chickpeas, drained and rinsed
1 tin tuna in water, drained
½ cucumber, diced
1 small red onion, finely chopped
1 tablespoon olive oil
Juice of 1 lemon
Salt and pepper, to taste
Fresh parsley, chopped (optional)
Instructions:
In a mixing bowl, combine the chickpeas, tuna, cucumber, and red onion.
Drizzle olive oil and lemon juice over the mixture and season with salt and pepper.
Toss everything together until well mixed.
Garnish with parsley if desired and serve immediately.
Snack: Spicy Roasted Edamame
Ingredients:
200g frozen shelled edamame
1 tablespoon olive oil
½ teaspoon chilli powder
½ teaspoon garlic powder
Salt, to taste
Instructions:
Preheat your oven to 200°C (390°F) and line a baking tray with parchment paper.
In a bowl, toss edamame with olive oil, chilli powder, garlic powder, and salt.
Spread the edamame evenly on the tray.
Roast for 15-20 minutes, stirring halfway through, until golden and crispy.
Cool slightly before snacking.
Dinner: One-Pan Chicken and Quinoa
Ingredients:
2 chicken breasts, diced
1 tablespoon olive oil
100g quinoa, rinsed
500ml chicken stock
150g cherry tomatoes, halved
50g spinach leaves
Salt, pepper, and Italian seasoning, to taste
Instructions:
Heat olive oil in a large pan over medium heat. Add diced chicken, seasoning with salt, pepper, and Italian herbs.
Cook until chicken is browned on all sides.
Add quinoa and chicken stock. Bring to a boil, reduce heat, cover and simmer for 15 minutes.
Stir in cherry tomatoes and spinach, and cook until spinach is wilted.
Serve hot, seasoned to taste.
Dessert: High-Protein Chocolate Mug Cake
Instructions:
1 scoop chocolate protein powder
2 tablespoons almond flour
1 tablespoon cocoa powder
¼ teaspoon baking powder
1 egg
2 tablespoons milk (or a plant-based alternative)
1 teaspoon vanilla extract
Instructions:
In a microwave-safe mug, mix protein powder, almond flour, cocoa powder, and baking powder.
Add egg, milk, and vanilla, stirring until smooth.
Microwave on high for 1-2 minutes, until set.
Let cool slightly and enjoy as a guilt-free treat.
Breakfast: Spinach and Feta Omelette
Ingredients:
3 large eggs or egg whites
1 cup fresh spinach, chopped
50g feta cheese, crumbled
Salt and pepper, to taste
1 teaspoon olive oil
Instructions:
Beat eggs with salt and pepper in a bowl.
Heat olive oil in a non-stick frying pan over medium heat, add spinach and sauté until wilted.
Pour eggs over spinach and cook, stirring until they begin to set.
Sprinkle with feta, fold, cook to desired firmness, then serve.
Lunch: Turkey and Hummus Wrap
Ingredients:
1 wholegrain wrap
100g sliced turkey breast
2 tablespoons hummus
Mixed salad leaves
Slices of cucumber and tomato
Instructions:
Spread hummus evenly over the wrap.
Layer with sliced turkey, salad leaves, cucumber, and tomato.
Roll the wrap tightly, tucking in the sides as you go to enclose the fillings.
Slice in half and enjoy immediately or wrap it up for a quick meal on the go.
Snack: Cottage Cheese and Pineapple Bowl
Ingredients:
200g cottage cheese
100g fresh pineapple chunks (or canned, in natural juice)
A sprinkle of chia seeds (optional)
Instructions:
In a bowl, combine cottage cheese and pineapple chunks.
Top with chia seeds if desired for an extra protein and fibre boost.
Enjoy this refreshing snack any time of day!
Dinner: Quinoa Stuffed Peppers
Ingredients:
2 bell peppers, halved and seeds removed
150g cooked quinoa
1 can black beans, drained and rinsed
100g corn (canned or frozen)
1 teaspoon cumin
Salt and pepper to taste
50g shredded cheese (optional)
Instructions:
Preheat your oven to 180°C (350°F).
In a mixing bowl, combine quinoa, black beans, corn, cumin, salt, and pepper.
Fill each halved bell pepper with the quinoa mixture and place in a baking dish.
Top with shredded cheese if using, then cover with foil and bake for 25-30 minutes.
Uncover and bake for an additional 5-10 minutes, until the peppers are tender and cheese is bubbling.
Dessert: Peanut Butter Protein Balls
Ingredients:
100g oats
50g peanut butter
30g honey
1 scoop vanilla protein powder
50g dark chocolate chips (optional)
Instructions:
In a bowl, mix oats, peanut butter, honey, and protein powder until combined.
Stir in chocolate chips if using.
Roll mixture into small balls (about 1 inch in size).
Place on a tray and refrigerate for 30 minutes to firm up before enjoying.
Conclusion
With these quick and easy high-protein recipes, maintaining a nutritious diet amidst your busy lifestyle is not only achievable but also delicious! By incorporating a range of protein sources – from lean meats and dairy to legumes and plant-based options – you can ensure that your meals are satisfying and aligned with your health goals.
At EatProtein, we understand the importance of convenience without compromising on nutrition. These recipes provide not just protein but a balance of flavours and textures that make healthy eating enjoyable. So whether it’s breakfast, lunch, dinner, or a snack, you now have ten ideas to keep you energised and on track. Enjoy the journey to a healthier you with these easy, protein-packed meals!
