Eating more protein doesn’t have to mean spending hours in the kitchen. With a few simple ingredients and some smart meal-prep ideas, you can put together filling, protein-packed meals that are easy to take to work, school, the gym, or wherever your day takes you.
Whether you enjoy savoury breakfasts, hearty lunches, or quick snacks, EatingWell highlights these easy high-protein meals as practical, delicious, and simple to prepare.
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Chicken and rice bowls
Chicken and rice are a classic combination for a reason. Cooked chicken breast provides plenty of protein, while rice gives you the carbohydrates you need to stay energised.
Add roasted vegetables, avocado, and your favourite sauce for extra flavour. Divide everything into containers and keep them refrigerated until you’re ready to go.
Use leftover roast chicken or pre-cooked chicken to make preparation even faster.
Greek yoghurt and fruit
For a quick breakfast or snack, Greek yoghurt is hard to beat. It’s naturally high in protein and requires virtually no preparation.
Pack a serving of Greek yoghurt with berries, banana, nuts, and a sprinkle of granola. You can also add chia seeds or a little peanut butter for extra flavour and staying power.
Chicken pasta salad
Cold pasta salad is an excellent packed lunch when you add a good source of protein. Combine cooked whole-wheat pasta with grilled chicken, cherry tomatoes, cucumber, spinach, and a simple dressing.
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Breakfast egg muffins
Egg muffins are perfect when you need breakfast that can be eaten with one hand. You just need to whisk eggs with chopped vegetables, cheese, and cooked chicken. Pour the mixture into a muffin tin and bake until set. Once cooled, refrigerate the muffins and grab a few whenever you need a quick breakfast.
Egg and avocado sandwiches
Eggs are an affordable source of high-quality protein and work particularly well for breakfast on the go. It’s quick and simple to make. You can make a sandwich using boiled or scrambled eggs, add some whole-grain bread, avocado, and anything you want to pair it with.
Cottage cheese snack boxes
Cottage cheese makes a great base for a protein-rich snack box. Pair it with boiled eggs, fresh fruit, nuts, and whole-grain crackers. The combination of protein, healthy fats, and carbohydrates makes this a satisfying option when you need something between meals.
High-protein meals don’t need to be complicated. Simple combinations such as chicken and rice, tuna wraps, egg sandwiches, or pasta salads can provide plenty of protein while remaining convenient enough for busy days.
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Featured image: Pexels
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