One of the biggest obstacles to following a high-protein diet is time. When you get home tired, the last thing you want is to spend an hour cooking. That's why we've put together these 10 recipes you can have ready in 20 minutes or less, with an excellent nutritional profile.
💡 With Comeloia you can log any of these recipes with a single photo and see the exact macros instantly. No spreadsheets, no manual calculators.
Tuna bowl with avocado and brown rice
The classic that never fails. Canned tuna is one of the cheapest and quickest protein sources out there. Combined with avocado for healthy fats and pre-cooked rice for carbs, you get a complete meal in minutes.
- 2 cans of tuna in water (160g)
- ½ avocado
- 150g pre-cooked brown rice
- Lemon juice, salt, pepper, and sesame seeds
Egg white omelet with spinach and cheese
Egg whites are nearly pure protein with very few calories. This omelet with spinach and fresh cheese is perfect for breakfast or a light dinner and comes together in under 10 minutes.
- 6 egg whites
- 1 whole egg
- A handful of fresh spinach
- 40g fresh cheese or cottage cheese
Grilled chicken breast with garlic yogurt
The queen of proteins. The key is marinating the chicken breast for even just 5 minutes with lemon and spices before grilling it. The garlic yogurt sauce takes it to another level without adding many calories.
- 200g chicken breast
- 100g plain Greek yogurt
- 1 clove of garlic, lemon juice
- Paprika, cumin, salt, and olive oil
Turkey and hummus wrap with vegetables
The quickest recipe on the list. No cooking, no waiting. Just assemble and eat. Sliced turkey breast together with hummus and fresh vegetables is a perfect combination of protein and fiber.
- 1 large whole-wheat tortilla
- 120g sliced turkey breast
- 3 tablespoons of hummus
- Cucumber, tomato, lettuce, and red pepper
Microwave salmon with lemon and dill
Yes, microwaved salmon comes out perfectly if you do it right. Wrap it in plastic wrap with lemon, dill, and a bit of oil. 4 minutes on medium power and it's done. High-quality protein plus omega-3.
- 180g salmon fillet
- Lemon slices, dried dill
- Salt, pepper, and a drizzle of olive oil
Edamame with sea salt and sesame
Ideal as a snack or side. Frozen edamame cooks in 5 minutes in the microwave and provides a considerable amount of complete plant protein. Perfect for plant-based diets.
- 200g frozen edamame
- Flaked sea salt
- Toasted sesame seeds and a few drops of soy sauce
High-protein overnight oats with berries
Technically the active prep is just 5 minutes. Leave it in the fridge overnight and breakfast is ready when you wake up. Protein powder mixed with oats and Greek yogurt turns this classic into a nutritional powerhouse.
- 80g rolled oats
- 150g Greek yogurt
- 1 scoop of vanilla protein powder
- 150ml milk (whichever you prefer)
- Berries, to taste
Tofu scramble with turmeric and vegetables
The vegan alternative to scrambled eggs. Crumbled firm tofu with turmeric mimics both the color and the texture. Add bell pepper, onion, and spinach and you have a complete, anti-inflammatory dish that's high in plant protein.
- 250g firm tofu
- ½ red bell pepper, ½ onion
- A handful of spinach
- Turmeric, garlic powder, salt, and oil
Lentil salad with feta and cucumber
Using canned, ready-to-eat lentils, this salad comes together in 5 minutes. Feta cheese adds extra protein and a bold flavor that pairs perfectly with fresh cucumber.
- 200g cooked lentils (canned)
- 60g feta cheese
- ½ cucumber, cherry tomatoes
- Lemon juice, oil, and oregano
Garlic shrimp with quinoa
Shrimp is one of the highest protein-to-calorie ratio foods out there. In 15 minutes with garlic, olive oil, and a bit of chili you get a restaurant-quality dish. Quinoa adds complete plant protein and quality carbs.
- 200g peeled shrimp
- 150g pre-cooked quinoa
- 3 cloves of garlic, chili pepper
- Olive oil, parsley, and salt
Tips for making these recipes even faster
- Batch cooking: Cook rice, quinoa, and legumes on Sundays for the whole week. You'll just need to combine them with the day's fresh protein.
- Canned protein: Tuna, lentils, and frozen edamame are your best allies for days when you're short on time.
- Express marinades: Just 5 minutes of marinating makes a real difference in flavor. Do it while the pan heats up.
- Microwave: Don't underestimate it. Salmon, edamame, and many vegetables come out perfectly in the microwave.
How much protein is in your favorite recipes?
Log any meal with a photo and Comeloia tells you the exact macros instantly. No spreadsheets, no manual math.
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