When life gets busy, eating well doesn’t have to take a backseat. If you’re looking for meals that are fast and packed with protein, you’re in the right place! High protein meals keep you fuller for longer, help with muscle growth / repair, and provide sustained energy throughout the day. Here are some delicious, protein-rich meals you can whip up in under 10 minutes.
Egg and Cottage Cheese Scramble
Eggs are a protein powerhouse, and pairing them with cottage cheese adds an extra protein punch.
- 2-3 eggs
- 2 tablespoons of cottage cheese
- A handful of spinach
- Salt and pepper
Whisk the eggs and cook them in a hot pan with a little oil. When they’re halfway scrambled, stir in the cottage cheese and spinach. Cook for another 2 minutes, season, and serve. Cottage cheese melts into the eggs for a creamy, high-protein meal.
Protein content: ~25g per serving
Grilled Chicken Wrap with Hummus
A great way to use pre-cooked chicken, this wrap is quick and filling.
- Pre-cooked grilled chicken breast (available in supermarkets)
- 1 wholemeal wrap
- 2 tablespoons of hummus
- Spinach or rocket
- Cucumber and red onion slices
Spread hummus on the wrap, add sliced chicken and veggies, and roll it up. For extra protein, choose a high-protein wrap option if available.
Protein content: ~35g per serving
Greek Yoghurt and Protein Granola
A no-cook meal that’s perfect for breakfast or a quick snack.
- 200g of Greek yoghurt (preferably full-fat for more protein)
- 30g of protein granola (look for brands with added protein)
- A handful of mixed berries
- Drizzle of honey (optional)
Layer the yoghurt, granola, and berries in a bowl. For an even higher protein hit, stir in a spoonful of protein powder into the yoghurt.
Protein content: ~25g per serving
High-Protein Prawn Stir-Fry
Frozen pre-cooked prawns are a lifesaver when you need to add lean protein to your meal in minutes.
- 200g cooked prawns (defrosted)
- Pre-chopped stir-fry vegetables
- Soy sauce and garlic
- Ready-to-eat noodles
Heat a pan with a little oil, add the prawns and veggies, and stir-fry for 3-4 minutes. Add soy sauce and garlic, and toss in the noodles to warm them through.
Protein content: ~35g per serving
Cottage Cheese and Peanut Butter Smoothie
- 100g cottage cheese
- 1 tablespoon peanut butter
- 1 banana
- 200ml almond milk (or regular milk)
- A scoop of Whey 80 Protein Powder
Blend all ingredients for a creamy, filling smoothie that’s perfect for breakfast or post-workout fuel.
Protein content: ~30g per serving
Smoked Salmon and Scrambled Eggs
Smoked salmon adds an omega-3 boost alongside its high protein content.
- 2-3 eggs
- 50g smoked salmon
- Wholemeal toast (optional)
- A dash of milk or cream
Whisk the eggs with a little milk or cream, scramble in a hot pan, and serve with smoked salmon on the side. You can serve this with wholemeal toast for added fibre and carbs if you like.
Protein content: ~30g per serving
Protein Pancakes
If you’ve got a sweet tooth, these protein pancakes are perfect and can be ready in minutes.
- 1 scoop of Whey 80 protein powder
- 1 egg
- 1 banana
- A splash of milk (dairy or non-dairy)
Mash the banana, mix with the egg, protein powder, and milk to create a batter. Pour into a hot, non-stick pan and cook for 1-2 minutes on each side. Serve with Greek yoghurt and berries for extra protein.
Protein content: ~25g per serving
Tips for Maximising Protein in Under 10 Minutes:
- Prep in advance: Pre-cook in bulk so you can add it to meals in seconds.
- Use tinned foods: Canned beans, lentils, and chickpeas are great sources of plant-based protein and don’t require any cooking.
- Choose high-protein snacks: Protein bars, Protein Shakes, Greek yoghurt, and cottage cheese are great to have on hand for quick meal additions.
By keeping your fridge stocked with high-protein ingredients and making use of pre-prepped foods, you can enjoy nutritious, protein-packed meals that are ready in no time!
