High protein meals keep you feeling fuller for longer and help your body build muscle – two key important things when trying to hit your fitness goals. The great news is that you don’t have to rely on protein shakes and yogurt for protein-rich meals. I have 16, 30-minute meals that you can easily make even on the busiest of weeknights to smash your fitness goals.
30-Minute High Protein Meals to Smash Your Fitness Goals
1. Extra Veggie Turkey Egg Roll in a Bowl
Everything you love about egg rolls – but without the deep-fried shell. This egg roll in a bowl is low-carb, packed with healthy veggies and has plenty of ground turkey for lean protein.
Edamame will add some extra plant protein to the mix.
The fresh ginger, green onions and spicy soy sauce dressing add tons of flavor. Plus, there’s room to add other ingredients, like mushrooms, to personalize this dish.
2. Greek Chicken and Lemon Rice
A 30-minute dinner loaded with Mediterranean flavor. This recipe pairs Greek chicken and lemon rice with roasted cherry tomatoes, feta cheese, chickpeas and fresh herbs.
The chicken and chickpeas give you a hefty dose of protein (the feta has some, too!). To maximize the protein, use boneless, skinless chicken breasts instead of thighs.
I recommend doubling the recipe to enjoy some leftovers the next day. It tastes even better when the flavors have a chance to marry.
Another pro tip? Use a 12-inch cast iron skillet to cook this dish. Cast iron heats up fast and cooks food evenly.
3. Ground Chicken Skillet with Feta and Olives
Ground chicken is a great alternative to beef or even turkey. It’s flavorful and easy to toss into just about any dish, like this one, which is full of flavor and nutrients.
Chicken and feta will give you plenty of protein (100g of ground chicken has 14g of protein). Cook in a cast iron skillet with chopped tomatoes, fresh herbs, garlic and kalamata olives. Stir in the feta cheese and enjoy.
This is a quick and delicious meal that even the kids will love.
4. Sheet Pan Steak and Potatoes
High protein meals don’t have to be boring! I love this recipe, which cooks steak on a sheet pan with new potatoes and fresh green beans.
All of the ingredients are cooked in a delicious marinade made with olive oil, spices, lemon juice, Parmesan cheese and Worcestershire sauce.
The whole thing cooks in 30 minutes or less, making this an easy and protein-rich meal you can enjoy any day of the week.
Related: 30+ Easy High-Protein Meals That’ll Keep You Full for Hours
5. Ground Beef Stir Fry
A flexible, protein-heavy dish that’s full of color and flavor. Stir fry lean ground beef with tomatoes, zucchini, red onion, spinach and goat cheese.
I like to serve this over rice or quinoa, but you can eat it on its own if you want.
This is a quick and easy dish that’s still healthy and easy to customize to your taste. You can add fresh herbs, like parsley and basil, for an extra kick of flavor.
If you’re not a fan of tomatoes and zucchini, you can use broccoli and pepper instead or shredded cabbage.
6. High Protein Tuna Pasta Salad
This dish has a whopping 51g of protein, is under 500 calories and ready to eat in just 30 minutes.
It pairs whole-wheat pasta with canned tuna, frozen peas, finely diced red onion, arugula and a Greek yogurt dressing that’s zesty and delicious.
If you’re not a fan of whole wheat pasta, try using protein pasta instead. The Protein+ line from Barilla is tasty. Fresh dill and lemon zest add fresh flavor to this dish, which even the kids will love.
7. Turkey Taco Skillet
This recipe puts a twist on taco night. Ditch the carbs and trade them in for extra lean protein with this turkey taco skillet.
Seasoned ground turkey cooked to perfection with bell peppers, black beans, spinach and corn. Monterey jack cheese, salsa, fresh lime juice and cilantro take the flavor to the next level.
You can use a premade taco seasoning if you want for this dish, but it’s so easy to make your own blend if you have a well-stocked spice cabinet.
Each serving of this dish has a whopping 38 grams of protein and 12 grams of fiber to keep you full and satisfied.
8. Thai Sweet Chili Rotisserie Chicken Bowls
Using leftover rotisserie chicken will save you time when making this dish. Use 1lb of chicken and toss it with your favorite sweet chili sauce. Broil for a few minutes before serving with a tasty cucumber crunch salad and jasmine rice.
This recipe mixes cooked jasmine rice with cauliflower rice to cut down on the carbs and calories.
The cucumber crunch salad is delicious and mixes mini Persian cucumbers with thinly sliced red radishes, chili oil, tahini (also high in protein), cilantro and lime juice.
Fill each bowl with a serving of rice/cauliflower, cucumber salad and the rotisserie chicken, and you’re ready to eat! This is a balanced meal that doesn’t disappoint in the flavor department.
9. Peanut Butter Chicken
A tasty dish that’s ready in just 30 minutes or less. For this recipe, you may need a few ingredients you don’t have on hand, like tapioca starch, sesame oil and rice vinegar.
Apart from that, the recipe itself is easy to follow and will give you a healthy dose of protein. The homemade peanut sauce is delicious and super easy to prepare.
I recommend serving this over a bed of jasmine rice and topping with freshly chopped green onions, cilantro and extra peanuts (for some crunch).
Related: 25+ Healthy High-Protein Foods to Add to Your Diet
10. Chicken Tzatziki with Rice
Simple high protein meals like this are perfect for anyone with a busy schedule. You need just one pan for this meal, which bakes the rice and chicken together in the oven.
My one recommendation here? Don’t bake this with the tzatziki. Top the dish with this tasty sauce when you serve it. I like to add some fresh herbs and feta cheese to this dish as well.
11. Mediterranean Chicken Meatballs
Mediterranean chicken meatballs are one of the high protein meals that feel like you’re cheating because it’s so delicious. And since prep time is all of five minutes, I just know you’re going to love this recipe.
Ground turkey or chicken makes up the bulk of your protein, along with the single egg you’ll need for the whole wheat panko breadcrumbs.
Line your baking sheet with parchment paper and start preheating the oven to 400°F.
In a large bowl, combine your ingredients well with your hands and then use a cookie scoop to take out just enough of the mixture to turn into meatballs. You can also “eye it” and start forming the meatballs with your hands.
Put them on your sheet pan, bake for 20 or so minutes until they’re brown, squeeze a touch of lemon juice on top and serve.
12. Tuna Egg Salad
Skinny Taste has a 15-minute tuna salad recipe that is so fast and easy to make that you never have an excuse to get fast food again. What does the recipe call for?
- Hard boiled eggs
- Tuna
- Mayo
That’s it. But you can also add anything you like, such as Dijon mustard and celery, both of which are common additions to this salad.
Some people add a dash of hot sauce to make the salad even more spicy, but it’s completely up to you.
13. Southwestern Chicken and Sweet Potato Skillet
Dairy-free and nut-free, this southwestern chicken skillet overflows with flavor and will quickly become a staple in your diet. Yes, this is another skillet dish, but the sweet potatoes, fire-roasted diced tomatoes, corn and black beans give it a wonderful flavor.
You can also top with shredded cheese if you wish, but it’s 100% up to you.
The author recommends a cast iron skillet, so that’s what we’ll go with. If you don’t have one, any skillet will do. Add a tablespoon of oil to your skillet and begin heating over medium heat. Once hot, you’ll add in your chicken and quite a few spices.
Flip the chicken after three minutes and then remove it. Add more oil and sweet potatoes into the skillet and then your garlic, bell peppers, onions and a handful of other ingredients.
You’ll eventually add the chicken back in with a few other ingredients and melt the cheese on top.
14. Honey Garlic Chicken and Green Beans
Garlic chicken is always a safe bet for a high protein meal. Before giving you the gist of this recipe, I just want to mention that fresh green beans work best for this dish. The taste and crunch when you bite into them is worth the effort of growing them or buying them locally.
For the rest of the recipe, three boneless, skinless chicken breasts make up the bulk of the protein.
You’ll also need:
- Arrowroot powder
- Garlic
- Ginger
- Green onions
- Honey
- Olive oil
- Chicken broth
- Sesame seeds
- Spices
- Soy sauce
Related: 25+ Best Make Ahead Freezer Meals That Are High in Protein
15. Coconut Chicken Curry with White Rice
Coconut chicken curry is always delish, but I never realized it packed 42 grams of protein in a single serving. Start by cooking a cup of jasmine or basmati rice in your favorite sauce pan until it’s nice and fluffy.
You’ll then use another large pan to start sauteeing your aromatics, which include:
- Olive oil
- Carrot, ginger and onions
- Curry powder, salt and turmeric
Add your cubed chicken to the mixture, stirring occasionally before adding the coconut milk and chicken broth. Assemble with your rice and enjoy.
16. Greek Turkey Burgers
Turkey burgers are one of the high protein meals that are juicy and filled with flavor. Plus, turkey is naturally lean, so if you’re sensitive to fatty meats, this is a good option for you. And the author of this recipe adds even more flavor by including quinoa and feta cheese.
You’ll also need spices, olives, tomatoes, cucumber, red onion and tzatziki.
If you want even more protein, make a side salad with cold cuts and you’ll have a tasty, protein-filled lunch or dinner.
