15-Minute High Protein Meals for Beginners (Quick Meal Prep)
A collection of eight quick, delicious high protein meals that come together in 15 minutes or less, perfect for busy weeknights and meal prep. Each recipe delivers 25+ grams of protein and requires minimal ingredients and equipment.
Equipment
- sheet pan
- skillet
- mixing bowl
- cutting board
- knife
Ingredients
- Rotisserie chicken or ground turkey
- Frozen shrimp or cod fillets
- Eggs
- Canned tuna or salmon
- Greek yogurt or cottage cheese
- Frozen or fresh vegetables (broccoli, peppers, spinach, tomatoes)
- Olive oil
- Garlic, lemon juice, salt and pepper
- Avocado, nuts, or seeds
- Rice, pasta, beans, or whole grain bread
Instructions
- Step 1: Choose your protein source - rotisserie chicken, ground meat, eggs, canned fish, Greek yogurt, cottage cheese, or quick-cooking fish. Step 2: Add fresh or frozen vegetables like cherry tomatoes, spinach, peppers, or broccoli. Step 3: Include a healthy fat such as olive oil, avocado, nuts, or cheese. Step 4: Season boldly with salt, pepper, garlic powder, lemon juice, or hot sauce. Step 5: Serve with something substantial like rice, pasta, potatoes, beans, or whole grain bread.
Notes
Keep frozen shrimp, ground turkey, and fish fillets stocked in freezer for quick cooking. Rotisserie chicken stores 4 days and can be used in salads, wraps, pasta, or grain bowls. Prep vegetables on Sunday to cut cooking time in half during the week. Most recipes double or triple easily for meal prep. All recipes deliver 25-35 grams of protein per serving.