Cooking high-protein meals that are both delicious and quick can be a challenge. It’s easy to fall into the trap of protein shakes or reheated leftovers when time is short. This article offers three high-protein lunch ideas that require minimal preparation, perfect for those busy days when you only have about 10 minutes to spare. Each recipe includes macro estimates and approximate preparation time.
First up is a dish that’s a cross between nachos, a salad, and a taco. Start by browning one pound of 93/7 lean ground beef over medium-high heat. Season with 7 grams of salt, smoked paprika, ground cumin, garlic powder, and cayenne powder. Use a potato masher to break up the beef and ensure even cooking.
While the beef cooks, prepare the other components. Combine 15 grams of green chili sauce, 50 grams of non-fat plain yogurt, lime zest, and a squeeze of lime juice for a quick and tangy sauce. Feel free to add your favorite hot sauce or salsa. Finely slice iceberg lettuce, dice red onion and pickled jalapeños, and grate 28 grams of Monterey Jack or cheddar cheese. Finally, measure out 28 grams of tortilla chips.
Beef taco salad ingredients
Return to the beef and add a squirt of tomato paste and a splash of water to create a saucy consistency. This enhances the flavors and makes the beef more versatile for other meals throughout the week.
To assemble, layer lettuce, one-third of the cooked beef, red onion, grated cheese, pickled jalapeños, and the chili-yogurt sauce in a bowl. While you can arrange it neatly, simply mixing everything together and scooping it onto tortilla chips is perfectly acceptable.
Taco salad with tortilla chips
This meal offers a satisfying combination of protein, healthy fats, and vegetables. It’s a fun and customizable way to enjoy a quick and nutritious lunch. The 93/7 ground beef provides a substantial protein boost. Plus, once you’ve cooked the beef, it can be used for other quick meals throughout the week.
Next, we have a high-protein twist on gochujang noodles. The secret to the high protein content lies in using high-protein ramen noodles. These noodles boast significantly more protein than traditional ramen, making them a great pantry staple for quick and nutritious meals.
For the sauce, combine 10 grams of gochujang, 5 grams of QP mayonnaise, and 5 grams of Chinese black vinegar (or rice vinegar). Bring a pot of water to a boil and cook the noodles according to package directions, usually around 3 minutes.
Gochujang noodles with fried egg and scallions
While the noodles cook, fry an egg to add extra protein and richness. You can substitute other protein sources like chicken, beef, tofu, or roasted vegetables. Once the noodles are cooked, drain and return them to the pot. Toss with the sauce and a scoop of nutritional booster (optional) if desired. Adjust the amount of water or gochujang to achieve your desired consistency and spice level.
Plate the noodles, top with the fried egg, and garnish with thinly sliced scallions and black sesame seeds. This simple dish is perfect for days when you have limited time and ingredients. The noodles are a pantry staple, and the sauce ingredients can be kept on hand for a quick meal.
Lastly, we have a chicken wrap that can be prepared ahead of time. Cut one chicken breast into cubes and season with oil, salt, oregano, red pepper flakes, and black pepper. Sear the chicken in a hot pan until cooked through.
For the herby yogurt sauce, combine 100 grams of plain non-fat yogurt, 20 grams of low-fat mayonnaise, lemon juice, dried dill, dried oregano, black pepper, and garlic powder. Feel free to customize the herbs and spices to your liking.
Chicken wrap ingredients
Prepare your vegetables by thinly slicing lettuce and tomato, sprinkling them with salt. Use pickled onions for an extra tangy kick.
To assemble the wrap, spread one-third of the yogurt sauce on a lavash bread. Layer 150 grams of cooked chicken, sliced tomatoes, lettuce, pickled onions, and crumbled feta cheese. Wrap tightly and, if preparing ahead, wrap again in aluminum foil for storage.
Chicken wrap cut in half
When ready to eat, slice the wrap in half. This portable and satisfying wrap is packed with protein and flavor, making it a great option for busy days. You can prepare it a few hours or even a day in advance. If you’re short on time, it can also be assembled in about 10 minutes, including cooking the chicken and preparing the sauce.
