Whether your resolutions for the year are to eat healthier, lose weight or build muscle, eating protein-packed meals is a sure way to help you achieve your goals, particularly when combined with exercise.
We’ve rounded up eight easy, protein-rich meals that you can prepare in just 30 minutes or less. They’re a a great choice for a post-workout meal or a quick bite between work and hitting the gym.
Scrambled Egg and Veggie Breakfast Quesadillas
This cheese-free Scrambled Egg and Veggie Breakfast Quesadilla recipe from Avocado Pesto gets its protein from black beans and scrambled eggs, and the veggies add extra nutrients. With almost 20 grams of protein per serving, it’s a great way to start your day. For an extra hit of protein, you can add pieces of cooked white fish fillet.
Vanilla Chia Pudding
If you like your breakfasts on the sweet side, skip the pancakes and whip up this healthy Vanilla Chia Pudding recipe from Simply Quinoa. A protein-rich trio of quinoa, hemp hearts and chia seeds provide 18 grams of protein per serving. This breakfast can be prepared the night before to help you cut down on the time it takes to get ready in the morning.
Fish Burritos with Beetroot Slaw
This Fish Burrito with Beetroot Slaw recipe from Taste.com is a great grab-and-go option. It gets its protein content from white fish fillets. The recipe makes 8 burritos, so you can save time by storing leftovers in the fridge and grabbing one for lunch on the way to work.
Grilled Tilapia with Smoked Paprika and Polenta
For a quick lunch that’s got 40 grams of protein per serving, try this Grilled Tilapia with Smoked Paprika and Polenta recipe from Cooking Light. Tilapia doesn’t have the same fishy flavor that tends to turn a lot of people off of seafood, so this recipe is a great choice if you’re trying to include more fish in your diet but don’t know where to start.
Three Bean Mason Jar Salad
Mason jar salads are one of the easiest lunches to pack for work, and a great way to get plenty of vegetables. This Three Bean Mason Jar Salad recipe from Pop Sugar has 20 grams of protein per serving. By prepping five jars ahead of time, you can have a whole week’s worth of lunches ready to go.
Spicy Blackened Tilapia
This Spicy Blackened Tilapia recipe from Holly’s Helpings requires only seven ingredients and takes only 10 minutes to make, but packs a protein punch at 21 grams per serving. To make the protein content even higher, serve the Tilapia with a side of black beans.
Smoky Chickpea, Lentil and Vegetable Soup
For a hot dish that serves up a hearty helping of protein, try this Smoky Chickpea, Lentil and Vegetable Soup from Once Upon a Chef. Chickpeas (also known as garbanzo beans) and lentils are nutritious legumes that are full of protein.
Getting enough protein in your diet can feel like a challenge. But if you take the time to plan your meals ahead, you’ll find it’s easier than you thought. There are plenty of options for protein-rich meals that are quick and easy to make.
Looking for more meal ideas that are high in protein? Check these ones out.