Easy High Protein Meals
Jake Newby
| 4 min read
Whipping up a quick and easy, protein-packed meal seems to be on everyone’s wish list these days. The macronutrient has stood the test of the calendar year as one of nutrition’s biggest trends, as evidenced by the countless products that have gone out of their way to market their protein content in 2025.
You might think Americans are protein-deprived with how heavily protein is being marketed right now, however, experts believe we get more than enough protein each day. Perhaps protein having such a moment right now because it’s a macronutrient with a purely positive reputation; “carbs” and “fat” can be dirty words in some circles.
It is generally recommended to consume between 15 and 30 grams of protein for each meal. Higher intakes in one sitting — of up to 40 grams of protein or more— are no more beneficial than consuming the recommended 15 to 30 grams at one time, according to the Mayo Clinic.
With that said, here are four meals containing at least 30 grams of protein apiece. None of them should take you 25 minutes or more to concoct. A couple of these options even qualify as easy high protein meal prep if you choose to make more than one serving and eat them throughout the week.
Chicken and quinoa bowl
Protein count: 35 to 40 grams (g) per serving.
Not only is this recipe easy to make on the spot, you can meal prep these ingredients separately and enjoy it all week. Either pan fry ground chicken with a lean-to-fat ratio of 98/2 or 93/7 or bake or grill boneless, skinless chicken breasts on the grill or in the oven.
Add about 3 ounces of the chicken to a bowl containing2 cups of cooked quinoa. Add diced cold vegetables such as bell peppers, tomatoes and reduced sodium black beans. Top with an olive oil drizzle or Greek yogurt dressing.
Egg and cottage cheese omelet
Protein count: 33 to 39 g per serving.
The most breakfast-friendly meal on this list, you can make a vegetarian egg and cottage cheese omelet by combining three eggs, a half cup of cottage cheese and a few of your favorite veggies, such as spinach and diced tomatoes or onions. You can either blend the cottage cheese as you whip the eggs for a uniform consistency or add it as a filling in your skillet.
Tuna salad wrap or bowl
Protein count: 35 g per serving (closer to 30 without the tortilla).
Beyond being high in protein and a cinch to make, a tuna wrap or bowl is an inexpensive option. Grab a bowl and make a quick Greek yogurt and light mayonnaise combination dressing by combing 3 tbsp. of nonfat Greek yogurt with 1 tbsp. of light mayo. Add a pinch of dill, parsley, black pepper and chili powder, then chop up ¼ of a cup of celery and ¼ of a cup of onion and add it to your mixture. Add one can of tuna and mix, before spreading on one whole wheat tortilla.
Tofu stir fry
Protein count: 40 g per serving with peanuts (closer to 35 g with cashews).
We walked through one vegetarian option, now here’s a vegan choice. Take one block (14 ounces) of extra-firm tofu and press it for 10 to 15 minutes to remove all moisture. Cut into half-inch cubes. On the side, whisk 2 Tbsp. of tahini, 2 Tbsp. of soy sauce and about a Tbsp. of water to thin out the consistency.
Then, heat 1 Tbsp. of olive or avocado oil in a nonstick pan over medium-high heat and cook the cubes for 7 to 9 minutes, until they are golden on all sides. Set the tofu aside, add a little more oil to the same pan, and add 2 to 3 total cups of a veggie combo of your choice. This can include broccoli, bell peppers, carrots and mushrooms. For added protein, add a half-cup of edamame and ¼ of a cup of chopped peanuts or cashews. Add minced or powdered garlic and sauté the veggies for 1 to 2 minutes. Add your sauce and cook for another 1 to 2 minutes until everything is coated and heated.
Read more:
- 10 Spice Substitutes to Use in a Pinch
- Apple and Caramelized Onion Bites
- Easy Meals for College Students
Photo credit: Getty Images
