Two of the biggest roadblocks to maintaining a healthy lifestyle are finding time to create healthy meals, and finding inspiration to build satisfying meals that aren’t boring. I have compiled a list of four protein-packed meals that take less than 15 minutes to make – they’re perfect for quick dinners, office lunches, and everything in between! All of these meals were crafted with the balanced plate method, so they’re nutrient-dense and filling.
Please note: these recipes are all meant to serve one.
Tuna + Tomato Toast
I originally saw this on TikTok and was hesitant to try it, because I hadn’t previously been a big connoisseur of tuna (or fish in general). Let me tell you, though – it’s incredible!
In a small bowl, mix one can of wild-caught tuna with ¾ cup of chopped tomatoes. Toast two slices of bread, rub with a bit of garlic, add the tuna + tomato mix, top with squeezed lemon and desired seasonings.
Chickpea + Goat Cheese Salad
This is one of my favorite lunches. It’s perfect for an office lunch, because it’s served cold.
Heat 1 cup chickpeas. While heating chickpeas, chop and mix ½ cucumber, ½ cup olives, ½ cup tomatoes, and ½ cup goat cheese. Add spring mix and toss gently. Let chickpeas cool for 5 minutes and add to bowl. Top with squeezed lemon juice and ½ tablespoon olive oil.
Scrambled Egg Pasta
Another one of my long-time favorites – can be served hot or cold.
Cook 1 cup of pasta according to package directions. With a separate pan, scramble two eggs and top with salt, 2 tablespoons of cilantro, and a few mushrooms. Once both pasta and eggs are done cooking, mix well and add pasta sauce.
Note: this also tastes good cold and topped with salad dressing.
Thai Coconut Chicken Soup
This recipe works great if you substitute the chicken for tofu. Follow the same instructions for either protein.
Heat 1 ½ tablespoons green curry paste over medium-high heat for 1 -2 min. Add ¾ cup coconut milk and let sit for 2 -3 minutes. Add ¾ cup cooked chicken (or tofu) and ½ cup zucchini noodles. Cook for 1 – 2 more minutes.
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Hannah Fliess
Recent graduate of Florida State University. Hannah plans to pursue a Master of Science in Nutrition Science & Dietetics. Hannah is incredibly passionate about intuitive eating through gentle nutrition. She loves distance running, matcha lattes, and dark chocolate!