Quick High-Protein Dinners Ready in Under 30 Minutes

Quick High-Protein Dinners Ready in Under 30 Minutes

Why High-Protein Meals?

• Muscle Repair and Growth: Protein is vital for repairing tissues and building muscle mass. This is especially important after workout sessions.
• Sustained Energy: Protein-rich foods help you feel fuller for longer, providing sustained energy throughout the day.
• Weight Management: By including protein in your meals, you can manage hunger pangs effectively, making it easier to stick to a healthy diet.

1. Chicken and Quinoa Bowl

Ingredients:

• 2 chicken breasts, diced
• 1 cup quinoa
• 1 cup low-sodium chicken broth
• 1 cup mixed vegetables (like bell peppers, broccoli, and peas)
• Olive oil
• Your choice of herbs and spices (salt, pepper, garlic powder)

Instructions:

1. Start by cooking the quinoa according to the package instructions, using chicken broth for added flavour.
2. In a pan, heat olive oil over medium heat and add the diced chicken, seasoning it with your preferred herbs and spices.
3. Cook the chicken for about 5-7 minutes until thoroughly cooked.
4. Add in the mixed vegetables and sauté for another 5 minutes.
5. Once everything is cooked, combine the quinoa and chicken mixture in a bowl and serve.

2. Shrimp Stir-Fry

Ingredients:

• 500g shrimp, peeled and deveined
• 2 cups broccoli florets
• 1 cup sugar snap peas
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (or tamari for a gluten-free option)
• Sesame oil

Instructions:

1. In a large skillet or wok, heat a splash of sesame oil over medium-high heat.
2. Add the minced garlic, followed by the shrimp. Cook for about 2-3 minutes or until the shrimp turns pink.
3. Add the broccoli and sugar snap peas, continuing to stir-fry for an additional 5 minutes.
4. Pour in the soy sauce and toss everything together, cooking for another minute before serving.

3. Turkey and Spinach Wraps

Ingredients:

• 200g lean ground turkey
• 1 cup fresh spinach
• Whole grain wraps
• 1/2 avocado, sliced
• Your choice of seasonings (cumin, paprika, or Italian herbs)

Instructions:

1. In a skillet, cook the ground turkey over medium heat, seasoning it with your choice of spices.
2. Once the turkey is golden and cooked through, add the spinach and cook until wilted.
3. Assemble the wraps by adding the turkey-spinach mixture and avocado slices inside a whole grain wrap. Roll and serve!

4. Tofu and Vegetable Stir-Fry

Ingredients:

• 250g firm tofu, pressed and cubed
• 1 cup bell peppers, sliced
• 1 cup snap peas
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• Olive oil

Instructions:

1. Heat olive oil in a pan over medium heat. Add the cubed tofu and cook until golden brown on all sides.
2. Add minced garlic, followed by the bell peppers and snap peas; stir-fry for 5 minutes.
3. Pour in the soy sauce and mix well, cooking for an additional couple of minutes. Serve hot!

5. Greek Yogurt Chicken Salad

Ingredients:

• 2 cups cooked chicken, shredded
• 1 cup Greek yogurt
• 1/2 cup grapes, halved
• 1/4 cup walnuts, chopped
• Salt and pepper to taste
• Romaine lettuce or spinach to serve

Instructions:

1. In a bowl, combine the shredded chicken, Greek yogurt, grapes, walnuts, salt, and pepper.
2. Toss everything together until well mixed.
3. Serve over a bed of romaine lettuce or spinach for a healthy meal.