5 Quick, High-Protein Recipes For Tasty Midweek Meals

Life can be busy enough from the moment your alarm goes off without having to worry about what you're eating when you put your feet up in the evening, especially if you're trying to meet a protein goal for weight-loss or muscle gain.

To save you some of the hassle during the week, here are five high-protein recipes, each designed for one person (so double it for two and so on), with at least 50 grams of protein per serving.

These recipes are quick to prepare, taking around 30-40 minutes, and you can find an approximate nutrition breakdown below, lists of ingredients and how to prepare these delicious, protein packed meals.

Chicken & Quinoa Stir-Fry

Ingredients:

• 150g boneless, skinless chicken breast (cut into strips)
• 1/2 cup quinoa (uncooked)
• 1 cup mixed vegetables (broccoli, bell peppers, carrots)
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• 1 teaspoon ginger (minced)

Prep Time:

• 10 minutes prep
• 20-25 minutes cooking

Nutrition (Approximate):

• Calories: 600 kcal
• Protein: 55g
• Carbs: 55g
• Fats: 18g

Instructions:

1. Cook quinoa according to package instructions.
2. In a pan, heat olive oil, add chicken strips, and cook until browned.
3. Add vegetables and minced ginger, stir-fry until vegetables are tender.
4. Add cooked quinoa and soy sauce, toss until well combined.
5. Serve hot.

Salmon & Asparagus Foil Packets

Ingredients:

• 200g salmon fillet
• 1 cup asparagus spears
• 1 tablespoon olive oil
• Lemon slices
• Fresh dill (optional)
• Salt and pepper to taste

Prep Time:

• 10 minutes prep
• 20-25 minutes cooking

Nutrition (Approximate):

• Calories: 550 kcal
• Protein: 54g
• Carbs: 8g
• Fats: 35g

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place salmon fillet and asparagus on a large piece of foil.
3. Drizzle with olive oil, season with salt, pepper, and top with lemon slices.
4. Seal the foil to create a packet and bake for 20-25 minutes.
5. Garnish with fresh dill and serve.

Beef & Black Bean Bowl

Ingredients:

• 150g lean ground beef
• 1/2 cup black beans (canned, drained)
• 1/2 cup brown rice (cooked)
• 1 cup spinach leaves
• 1 tablespoon olive oil
• Taco seasoning to taste

Prep Time:

• 10 minutes prep
• 20-25 minutes cooking

Nutrition (Approximate):

• Calories: 600 kcal
• Protein: 53g
• Carbs: 60g
• Fats: 18g

Instructions:

1. In a pan, heat olive oil, add ground beef, and cook until browned.
2. Season with taco seasoning, add black beans, and cook until heated through.
3. Serve over cooked brown rice and spinach leaves.

Egg & Turkey Breakfast Burrito

Ingredients:

• 3 large eggs (scrambled)
• 100g ground turkey
• 1 whole wheat tortilla
• 1/4 cup black beans (canned, drained)
• 1/4 cup salsa
• Salt and pepper to taste

Prep Time:

• 10 minutes prep
• 15-20 minutes cooking

Nutrition (Approximate):

• Calories: 520 kcal
• Protein: 51g
• Carbs: 35g
• Fats: 20g

Instructions:

1. In a pan, cook ground turkey until browned.
2. Scramble eggs in the same pan, season with salt and pepper.
3. Warm the tortilla, spread black beans, add cooked eggs and turkey, and top with salsa.
4. Roll into a burrito and serve.

Vegetarian Chickpea & Spinach Curry

Ingredients:

• 1 cup chickpeas (canned, drained)
• 2 cups fresh spinach leaves
• 1/2 cup tomatoes (diced)
• 1/2 cup plain Greek yogurt
• 1 tablespoon olive oil
• 1 teaspoon curry powder
• Salt and pepper to taste

Prep Time:

• 10 minutes prep
• 20-25 minutes cooking

Nutrition (Approximate):

• Calories: 540 kcal
• Protein: 51g
• Carbs: 45g
• Fats: 20g

Instructions:

1. In a pan, heat olive oil, add chickpeas, diced tomatoes, and curry powder.
2. Stir in fresh spinach until wilted.
3. Remove from heat, mix in Greek yogurt, and season with salt and pepper.
4. Serve over rice or quinoa.

Note: The nutrition breakdown is approximate and may vary based on specific ingredients used. Adjust portion sizes according to individual dietary needs. Additionally, cooking times may vary, so it's essential to monitor the progress of your dishes while preparing them.