13 Simple Easy High Protein Meals Ready in 30 Minutes

You want fast meals that actually fill you up and taste great. These 13 Simple Easy High Protein Meals Ready in 30 Minutes are made for busy days, quick lunches, and post-workout dinners. You’ll get bright flavors, hearty textures, and real protein in every plate—no mystery powders or long prep.

Each recipe here is kitchen-friendly. Most use one pan, common ingredients, and clear timing so you hit that 30-minute mark. You’ll find seafood, chicken, beef, plant-based options, and a few breakfasts that pull double duty as snacks.

I’ve included full ingredient lists, step-by-step instructions, serving tips, and quick storage ideas. If you want high-protein meals ready in 30 minutes, you’ll find crowd-pleasers and weekday staples. Save or pin your favorites and let’s get cooking.

1. High Protein Meals Ready in 30 Minutes: Lemon Garlic Shrimp & Quinoa

This shrimp and quinoa dish is bold and bright. Juicy shrimp get tossed in lemon, garlic, and butter for a savory, slightly tangy bite. Fluffy quinoa adds nutty texture and lasting protein. It’s ideal for weeknights and post-gym dinners. You’ll love the citrus aroma and the contrast of tender shrimp with slightly chewy quinoa. Ready in about 20 minutes.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups low-sodium chicken or vegetable broth
• 1 lb large shrimp, peeled and deveined (thawed if frozen)
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 3 tbsp unsalted butter, room temperature
• Zest and juice of 1 lemon
• 1/4 cup fresh parsley, chopped
• 1/2 tsp red pepper flakes (optional)
• Salt and black pepper to taste
• Lemon wedges for serving

Instructions

1. Rinse quinoa and combine with 2 cups broth in a small pot. Bring to a boil.
2. Reduce heat to low, cover, and simmer 12–15 minutes, until water is absorbed. Fluff with a fork.
3. Pat shrimp dry and season with salt and pepper.
4. Heat 2 tbsp olive oil in a large skillet over medium-high heat.
5. Add shrimp in a single layer. Cook 1–2 minutes per side, until pink and opaque.
6. Push shrimp to the side. Add 3 tbsp butter and minced garlic. Sauté 30–45 seconds until fragrant.
7. Stir in lemon zest, lemon juice, and red pepper flakes. Toss shrimp to coat.
8. Remove from heat and fold in 1/4 cup parsley.
9. Serve shrimp over quinoa. Check doneness: shrimp should be firm and opaque, not translucent.
10. Let quinoa rest 2 minutes before plating.

How to Serve It

Serve in shallow bowls with a lemon wedge. Garnish with extra parsley and a light drizzle of olive oil. Pair with a crisp green salad or steamed asparagus. Store leftovers in an airtight container for 2–3 days in the fridge. Reheat gently to avoid overcooking shrimp. Make quinoa ahead and reheat for faster assembly.

2. Grilled Chicken & Avocado Salad with Cilantro-Lime Dressing

This salad balances smoky grilled chicken with creamy avocado. The cilantro-lime dressing adds tang and herbaceous brightness. Crunchy cucumber and crisp romaine make the texture pop. It’s a light dinner that still packs protein. You’ll enjoy the citrus fragrance and the satisfying chew of grilled chicken. Prep and grill in about 25 minutes.

Ingredients

• 2 boneless, skinless chicken breasts (about 1 lb)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• Salt and black pepper to taste
• 4 cups mixed romaine and spinach
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, thinly sliced
• 1/4 cup red onion, thinly sliced
• For the dressing:
  • 1/3 cup plain Greek yogurt
  • 2 tbsp lime juice (about 1 lime)
  • 1/4 cup fresh cilantro, chopped
  • 1 tbsp olive oil
  • 1 small garlic clove, minced
  • Salt to taste

Instructions

1. Pound chicken to even thickness if needed. Season with olive oil, smoked paprika, cumin, salt, and pepper.
2. Heat a grill pan or skillet over medium-high heat. Brush lightly with oil.
3. Grill chicken 6–7 minutes per side, until internal temperature reaches 165°F (74°C).
4. While chicken cooks, whisk all dressing ingredients in a bowl. Adjust salt and lime to taste.
5. Let grilled chicken rest 5 minutes, then slice thinly.
6. Toss greens, tomatoes, cucumber, and red onion in a large bowl.
7. Add sliced chicken and avocado. Drizzle dressing and toss gently.
8. Check doneness: chicken should be white through with clear juices.
9. Serve immediately.

How to Serve It

Serve on chilled plates to keep greens crisp. Garnish with extra cilantro and lime wedges. Pair with crusty whole-grain bread or a small bowl of black bean soup. Store dressing separately for 3–4 days in the fridge. Make chicken ahead and slice when ready to save time.

3. Turkey and White Bean Skillet with Spinach

This one-pan turkey skillet is cozy and filling. Lean ground turkey meets creamy white beans and vibrant spinach for a comfort-meets-healthy dish. Garlic and crushed tomatoes add savory depth. You’ll love the tender beans and garlicky aroma. It’s perfect for a fast family dinner and is ready in about 25 minutes.

Ingredients

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1 can (14.5 oz) diced tomatoes, drained slightly
• 1 can (15 oz) cannellini or navy beans, drained and rinsed
• 4 cups baby spinach
• Salt and black pepper to taste
• 1/4 cup grated Parmesan (optional)

Instructions

1. Heat 1 tbsp olive oil in a large skillet over medium heat.
2. Add onion and sauté 3–4 minutes until translucent.
3. Add ground turkey and break up with a spoon. Cook 6–8 minutes until browned.
4. Stir in garlic, oregano, and paprika. Sauté 30–45 seconds until fragrant.
5. Add diced tomatoes and beans. Simmer 4–5 minutes to heat through.
6. Fold in spinach and cook 1–2 minutes until wilted.
7. Season with salt and pepper. Sprinkle 1/4 cup Parmesan if using.
8. Taste and adjust seasoning. Check doneness: turkey should reach 165°F (74°C).
9. Let rest 2 minutes before serving.

How to Serve It

Serve straight from the skillet for rustic appeal. Top with extra Parmesan and cracked black pepper. Pair with warm pita or a simple couscous. Store leftovers for 3 days in the fridge. Reheat on low and add a splash of water if it seems dry. Make beans ahead to save time.

4. Salmon Cakes with Yogurt-Dill Sauce

Crispy salmon cakes get a silky yogurt-dill sauce for contrast. Flaked salmon and panko hold together with egg and herbs. They’re crunchy outside and tender inside. You’ll taste citrus and fresh dill with a smoky undertone. Great for weeknight dinners or quick entertaining, ready in about 25 minutes.

Ingredients

• 1 lb cooked salmon, flaked (canned or leftover roasted)
• 1/2 cup panko breadcrumbs, plus extra for coating
• 1 large egg, lightly beaten
• 1/4 cup red bell pepper, finely diced
• 2 tbsp green onion, sliced
• 2 tbsp fresh parsley, chopped
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• Salt and black pepper to taste
• 2 tbsp olive oil for frying
• For the sauce:
  • 1/2 cup plain Greek yogurt
  • 2 tbsp fresh dill, chopped
  • 1 tbsp lemon juice
  • Salt to taste

Instructions

1. In a bowl, combine flaked salmon, 1/2 cup panko, egg, bell pepper, green onion, parsley, Dijon, lemon juice, salt, and pepper. Mix gently.
2. Form mixture into 6 patties. Press a little extra panko on the outside for crispness.
3. Heat 2 tbsp olive oil in a skillet over medium heat.
4. Fry patties 3–4 minutes per side, until golden brown and firm to the touch.
5. Make sauce by stirring yogurt, dill, lemon juice, and salt.
6. Check doneness: cakes should be golden and reach 145°F (63°C) for salmon.
7. Drain on paper towels for 1–2 minutes.
8. Serve warm with sauce.

How to Serve It

Plate two cakes per person with a generous spoonful of yogurt-dill. Garnish with lemon wedges and extra dill. Pair with a crisp green salad or roasted potatoes. Store cooked cakes in the fridge for 2–3 days. Reheat in a skillet to keep crisp. Mix salmon ahead and chill for faster assembly.

5. High Protein Meals Ready in 30 Minutes: Beef & Broccoli Stir-Fry

This quick beef and broccoli is saucy and savory. Thinly sliced flank steak sears fast and stays tender. Broccoli florets remain crisp-tender for a bright bite. The sauce is garlicky with a hint of sweetness. It’s a classic takeout swap you’ll make at home in under 30 minutes.

Ingredients

• 1 lb flank steak, thinly sliced against the grain
• 2 tbsp cornstarch
• 2 tbsp soy sauce (low-sodium)
• 1 tbsp oyster sauce (optional)
• 2 tbsp vegetable oil
• 3 cups broccoli florets
• 1/2 cup beef or chicken broth
• 2 cloves garlic, minced
• 1 tsp fresh ginger, minced
• 1 tbsp brown sugar
• 1 tbsp sesame oil
• 2 tbsp sliced scallions and 1 tsp sesame seeds for garnish

Instructions

1. Toss sliced steak with 2 tbsp cornstarch and 1 tbsp soy sauce. Let sit 5 minutes.
2. Heat 1 tbsp vegetable oil in a wok over high heat.
3. Add steak in batches and sear 1–2 minutes per side until browned but not overcooked. Remove and set aside.
4. Add remaining oil. Toss in garlic and ginger for 30 seconds.
5. Add broccoli and 1/2 cup broth. Cover and steam 2–3 minutes until bright green and crisp-tender.
6. Return beef to wok. Stir in remaining soy sauce, oyster sauce, brown sugar, and sesame oil.
7. Cook 1–2 minutes until sauce thickens and coats beef and broccoli.
8. Check doneness: beef should be tender, not gray in center.
9. Garnish with scallions and sesame seeds. Serve hot.

How to Serve It

Serve over steamed rice or cauliflower rice for lower carbs. Drizzle extra sesame oil and add chili flakes if you like heat. Store leftovers for 3 days and reheat quickly in a skillet. Make steak slices ahead and refrigerate for faster cooking.

6. Tofu Scramble Breakfast Burrito

This tofu scramble is sunny, savory, and fully plant-based. Crumbled firm tofu takes on turmeric, cumin, and nutritional yeast for an egg-like flavor. Black beans and avocado add creaminess and protein. It’s perfect for a grab-and-go breakfast or quick lunch, done in under 20 minutes.

Ingredients

• 14 oz firm tofu, drained and crumbled
• 1 tbsp olive oil
• 1/2 small onion, diced
• 1/2 red bell pepper, diced
• 1 tsp turmeric
• 1 tsp ground cumin
• 2 tbsp nutritional yeast
• 1/2 cup canned black beans, rinsed
• 1 avocado, sliced
• 4 large whole-wheat tortillas
• Salt and black pepper to taste
• Salsa for serving

Instructions

1. Press tofu briefly to remove excess water if needed. Crumble into pieces.
2. Heat 1 tbsp olive oil in a skillet over medium heat.
3. Sauté onion and bell pepper 3–4 minutes until softened.
4. Add crumbled tofu and spices. Cook 5–6 minutes, stirring, until tofu is heated through and slightly golden.
5. Stir in nutritional yeast and black beans. Cook 1–2 minutes more.
6. Season with salt and pepper.
7. Warm tortillas briefly in a dry skillet or microwave for 10 seconds.
8. Divide scramble among tortillas and top with avocado and salsa. Fold into burritos.
9. Check doneness: tofu should be hot and fragrant.

How to Serve It

Cut burritos in half and wrap in foil for easy eating. Serve with extra salsa or hot sauce. Store scramble and tortillas separately for 2–3 days. Reheat on a skillet for crisp edges. Great for meal prep—assemble the night before.

7. Mediterranean Chickpea Tuna Salad

This Mediterranean-style salad mixes flaked tuna with protein-rich chickpeas. Cucumber, olives, and feta add crunch and tang. A lemon-olive oil dressing brightens the whole bowl. It’s quick, refreshing, and portable. You’ll love the briny and herbaceous notes. Ready in about 10 minutes.

Ingredients

• 2 cans (5 oz each) tuna in water, drained and flaked
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• For dressing:
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • Salt and black pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large bowl, combine flaked tuna and chickpeas.
2. Add cucumber, cherry tomatoes, olives, red onion, and feta.
3. Whisk dressing ingredients in a small bowl.
4. Pour dressing over salad and toss gently to combine.
5. Taste and season with salt and pepper.
6. Garnish with parsley.
7. Chill 5–10 minutes for flavors to meld, if desired.
8. Check doneness: chickpeas should be tender, not mushy.

How to Serve It

Serve over greens or stuffed into pita pockets. Garnish with extra olive oil and lemon zest. Store in the fridge for 2–3 days. Keep dressing separate if you plan to store longer. Great for summer lunches or beach picnics.

8. Spicy Pork Tenderloin with Mango Salsa

This speed-friendly pork tenderloin gets a quick sear and oven finish. A fresh mango salsa adds sweet heat and brightness. The pork stays juicy and pairs nicely with the tropical flavors. It’s great for weeknight dinners and feeds a small crowd in under 30 minutes.

Ingredients

• 1 lb pork tenderloin
• 1 tsp smoked paprika
• 1/2 tsp chili powder
• Salt and black pepper to taste
• 1 tbsp olive oil
• For mango salsa:
  • 1 ripe mango, diced
  • 1/4 cup red bell pepper, diced
  • 2 tbsp red onion, minced
  • 1 tbsp lime juice
  • 2 tbsp fresh cilantro, chopped
  • 1/2 jalapeño, seeded and minced (optional)

Instructions

1. Preheat oven to 425°F (220°C).
2. Pat pork dry and rub with smoked paprika, chili powder, salt, and pepper.
3. Heat 1 tbsp olive oil in an ovenproof skillet over medium-high heat.
4. Sear pork 2–3 minutes per side until golden brown.
5. Transfer skillet to oven and roast 10–12 minutes, until internal temperature is 145°F (63°C).
6. Meanwhile, combine all salsa ingredients in a bowl and chill.
7. Remove pork from oven and let rest 5 minutes before slicing.
8. Check doneness: pork should register 145°F and be slightly pink in center.
9. Slice and top with mango salsa.

How to Serve It

Serve sliced pork with mango salsa spooned on top. Pair with cilantro-lime rice or grilled corn. Store leftover pork in the fridge for 3 days. Reheat gently to avoid drying. Mango salsa keeps well for 1–2 days refrigerated.

9. High Protein Meals Ready in 30 Minutes: Black Bean & Chicken Burrito Bowls

These burrito bowls stack lean shredded chicken with black beans and corn. The lime-cilantro dressing ties everything together. They’re balanced and filling, full of textures from creamy avocado to chewy rice. Perfect for meal prep and family dinners—ready in about 25 minutes.

Ingredients

• 2 boneless, skinless chicken breasts (about 1 lb)
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp ground cumin
• Salt and black pepper to taste
• 2 cups cooked brown rice (or quick-cook rice)
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1 avocado, sliced
• 1/2 cup pico de gallo or salsa
• For dressing:
  • 2 tbsp lime juice
  • 2 tbsp chopped cilantro
  • 1 tbsp olive oil
  • Salt to taste

Instructions

1. Season chicken with chili powder, cumin, salt, and pepper.
2. Heat 1 tbsp olive oil in a skillet over medium-high heat.
3. Cook chicken 6–8 minutes per side, until internal temperature reaches 165°F (74°C).
4. Remove chicken and let rest 5 minutes, then shred with two forks.
5. Warm 2 cups cooked rice if not already hot.
6. In a bowl, toss black beans and corn with a pinch of salt.
7. Stir dressing ingredients together.
8. Assemble bowls with rice, shredded chicken, beans, corn, avocado, and pico de gallo. Drizzle dressing.
9. Check doneness: chicken should be white through with no pink.
10. Serve immediately.

How to Serve It

Serve bowls with lime wedges and extra cilantro. Add hot sauce or pickled jalapeños for heat. Store components separately for 3 days in the fridge. Reheat chicken and rice; add avocado fresh. Great for batch-cooking lunches.

10. Lentil & Feta Warm Salad with Lemon Vinaigrette

Warm lentils are earthy and filling, and feta adds salty creaminess. Roasted red peppers and arugula bring sweet and peppery notes. A lemon vinaigrette brightens the dish. It’s a hearty vegetarian option, ready in about 20–25 minutes. You’ll like the satisfying chew and zesty finish.

Ingredients

• 1 cup green or brown lentils, rinsed
• 3 cups water or low-sodium broth
• 1/2 tsp salt
• 2 tbsp olive oil
• 1/2 small red onion, thinly sliced
• 1/2 cup roasted red peppers, sliced
• 2 cups arugula
• 1/4 cup crumbled feta
• For dressing:
  • 3 tbsp lemon juice
  • 2 tbsp olive oil
  • 1 tsp Dijon mustard
  • Salt and black pepper to taste

Instructions

1. Combine lentils, water/broth, and 1/2 tsp salt in a pot. Bring to a boil.
2. Reduce to a simmer and cook 18–20 minutes, until tender but not mushy. Drain if needed.
3. While lentils cook, whisk dressing ingredients.
4. Heat 1 tbsp olive oil in a skillet. Sauté red onion 2–3 minutes until soft.
5. Add roasted red peppers and cooked lentils to skillet. Heat 2 minutes.
6. Toss in arugula and remove from heat. Arugula should wilt slightly.
7. Drizzle with vinaigrette and toss gently.
8. Top with crumbled feta.
9. Check doneness: lentils should be tender with a slight bite.
10. Let cool 2 minutes before serving.

How to Serve It

Serve warm in shallow bowls with extra lemon wedges. Pair with grilled flatbread or a dollop of Greek yogurt. Leftovers keep for 3–4 days in the fridge. Reheat gently and add fresh arugula before serving.

11. Cottage Cheese Pancakes with Blueberries

These cottage cheese pancakes are fluffy and packed with protein. Cottage cheese and eggs create a tender crumb without heavy batter. Fresh blueberries add juicy pops. They’re quick to mix and cook in about 15 minutes. You’ll enjoy the soft texture and lightly sweet finish.

Ingredients

• 1 cup cottage cheese (full-fat or low-fat)
• 3 large eggs, room temperature
• 3/4 cup rolled oats
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tbsp honey or maple syrup (optional)
• 1/2 cup fresh blueberries
• 2 tbsp butter or oil for cooking
• Maple syrup for serving

Instructions

1. In a blender, combine cottage cheese, eggs, oats, vanilla, baking powder, salt, and honey. Blend until mostly smooth.
2. Let batter rest 2–3 minutes to thicken.
3. Fold in half the blueberries gently.
4. Heat a nonstick skillet over medium heat and add 1 tbsp butter.
5. Spoon 1/4 cup batter per pancake. Cook 2–3 minutes until edges set and bubbles appear.
6. Flip and cook 1–2 minutes more until golden and cooked through.
7. Repeat with remaining batter, adding more butter as needed.
8. Check doneness: pancake centers should spring back slightly.
9. Serve stacked with remaining blueberries and maple syrup.

How to Serve It

Serve warm with extra cottage cheese or Greek yogurt. Top with toasted nuts for crunch. Store cooled pancakes in the fridge for 2 days and reheat in a toaster or skillet. Batter can be made ahead and refrigerated.

12. Seared Cod with Cherry Tomato and Basil

This seared cod is light, flaky, and fragrant. Cherry tomatoes blister and release sweet juices that make a quick pan sauce. Fresh basil adds herbal brightness. It’s a simple, elegant dish that cooks in under 20 minutes. You’ll notice the contrast of crisp crust and tender fish.

Ingredients

• 4 cod fillets (about 1 lb total)
• Salt and black pepper to taste
• 1 tbsp olive oil
• 1 tbsp butter
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 1/4 cup white wine or chicken broth
• 2 tbsp fresh basil, torn
• 1 tbsp lemon juice

Instructions

1. Pat cod dry and season with salt and pepper.
2. Heat 1 tbsp olive oil in a skillet over medium-high heat.
3. Add cod and sear 3–4 minutes per side, until golden and opaque. Remove and keep warm.
4. Reduce heat to medium. Add butter and garlic. Sauté 30 seconds.
5. Add cherry tomatoes and cook 2–3 minutes until blistered.
6. Pour in white wine or broth. Simmer 1–2 minutes to reduce slightly.
7. Stir in lemon juice and torn basil.
8. Return cod to the pan to warm 1 minute and spoon sauce over fish.
9. Check doneness: fish should flake easily with a fork.
10. Serve immediately.

How to Serve It

Serve fillets with sauce spooned over the top. Garnish with extra basil and lemon zest. Pair with sautéed green beans or herbed potatoes. Store leftover cod for 2 days in the fridge. Reheat gently to avoid drying out.

13. Greek Yogurt Protein Parfait with Granola and Berries

This parfait layers thick Greek yogurt with berries and crunchy granola for a quick protein boost. Greek yogurt brings tang and high protein, while berries add sweetness and color. It’s fast, portable, and versatile. You’ll love the creamy and crunchy textures together. Ready in under 10 minutes.

Ingredients

• 2 cups plain Greek yogurt (2% or higher)
• 2 tbsp honey or maple syrup (optional)
• 1 tsp vanilla extract
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 2 tbsp chia seeds
• 2 tbsp sliced almonds
• 1 tbsp lemon zest (optional)
• Fresh mint for garnish

Instructions

1. Stir Greek yogurt with honey and vanilla in a bowl.
2. In serving glasses, layer 1/3 cup yogurt, a handful of berries, and 2 tbsp granola.
3. Repeat layers until glasses are filled.
4. Sprinkle chia seeds and sliced almonds over the top.
5. Finish with lemon zest and a mint leaf.
6. Taste and adjust sweetness.
7. Chill 5 minutes if you like it cold.
8. Serve immediately or pack for later.

How to Serve It

Serve in clear glasses for pretty layers. Pair with a cup of coffee or a green smoothie. Store parfaits in the fridge for 1 day if granola is kept separate. Make-ahead: layer yogurt and berries, add granola just before eating.

These 13 Simple Easy High Protein Meals Ready in 30 Minutes cover a lot of ground—seafood, poultry, beef, pork, vegetarian, and breakfast options. You’ve got quick weeknight dinners, meal-prep bowls, and grab-and-go breakfasts. Pin the recipes you want to try and save the article for hectic weeks.

Which recipe will you make first? Share this with friends or family who like fast, filling meals and tell me which flavor profile you prefer—fresh and bright, smoky and savory, or warm and comforting. Happy cooking and pin away!