15-Minute High-Protein Meals: 6 Fast Dinners with 30–40 g Protein
The evenings when you have no time are exactly the ones where protein falls short and the delivery app wins. These six meals take 15 minutes, use supermarket basics and bring 30–40 g protein each.
Keep these in stock and you can always make one: pasta, microwave rice, eggs, canned tuna, cottage cheese, frozen prawns, frozen vegetables.
Tired of searching for recipes every time?
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Tuna tomato pasta
75 g (dry) pasta with a can of tuna, passata, garlic and capers. Roughly 35 g protein.
Free: 7-Day Kickstart Plan
Two full-body workouts, 12 meals with 25 g+ protein, a shopping list and a checklist – as a PDF straight to your inbox. Get it free →
2. Egg fried rice with prawns
A pouch of microwave rice fried with 3 eggs, 100 g frozen prawns and peas. Roughly 40 g protein.
3. Chickpea shakshuka
Tomatoes, half a can of chickpeas and spices, 3 eggs poached on top, 40 g feta. Roughly 35 g protein.
4. Pan salmon with rice and greens
A 120 g salmon fillet, 6 minutes in the pan, with microwave rice and frozen broccoli. Roughly 30 g protein.
5. Creamy cottage cheese pasta
75 g pasta with a sauce of 200 g blended cottage cheese, spinach and parmesan. Roughly 35 g protein.
6. Turkey stir-fry
150 g turkey strips with frozen stir-fry vegetables and soy sauce. Roughly 40 g protein.
More fast options
See high-protein wraps, air fryer recipes and high-protein dinner ideas.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
→ See all high-protein recipes (250+ dishes)
All the recipes in one place
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look inside→ Take the Sit Score: how hard is your workday on your body?
→ Free week plan with shopping list
→ Training plan finder
→ All guides and recipes
