Quick High-Protein Recipes Under 20 Minutes

Eating high-protein meals doesn’t need to take hours in the kitchen. Whether you’re looking to build muscle, lose weight, or just eat healthier on a budget, these 20-minute (or less) recipes are simple, affordable, and packed with protein.

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Here are three fast, high-protein meals perfect for busy days.

1. 10-Minute Egg & Spinach Scramble

Time: 10 minutes

Protein: ~28g per serving

Ingredients:

3 eggs (or 2 eggs + 2 egg whites for lower fat) 1 cup fresh or frozen spinach 1 tsp olive oil or low-calorie spray Salt and pepper

Method:

Heat oil in a pan and add spinach until wilted. Whisk eggs, season, and pour into the pan. Stir continuously until eggs are cooked but still soft. Serve with a slice of wholemeal toast for extra carbs.

2. 15-Minute Tuna & Bean Power Wrap

Time: 15 minutes

Protein: ~32g per wrap

Ingredients:

1 wholemeal wrap 1 tin tuna in spring water, drained ½ tin mixed beans, rinsed 1 tbsp light mayo or Greek yogurt Lettuce or spinach leaves

Method:

Mix tuna, beans, and mayo/yogurt in a bowl. Layer lettuce or spinach on the wrap. Spoon the tuna mix onto the wrap and fold tightly. Slice in half and enjoy immediately.

3. 20-Minute Chicken Stir-Fry

Time: 20 minutes

Protein: ~40g per serving

Ingredients:

1 chicken breast, diced 1 cup frozen stir-fry vegetables 1 tsp soy sauce (or teriyaki sauce) 1 tsp olive oil or low-calorie spray Optional: microwave rice or noodles for extra carbs

Method:

Heat oil in a non-stick pan and cook chicken until golden. Add frozen vegetables and stir-fry for 5–7 minutes. Add soy or teriyaki sauce and cook until everything is heated through. Serve as is, or with quick microwave rice for a filling meal.

Quick Meal Tips

Use frozen vegetables to cut prep time and save money. Batch cook proteins like chicken or eggs to use in multiple quick meals. Microwave grains (rice, quinoa) to make meals in minutes.

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