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Quick And Easy Protein Packed Meals


We live in a world where everything seems to be going faster and getting busier. Regardless of this, one thing you need to do is take care of your body. Make sure it’s working at peak performance and keeping you fueled enough to get through this crazy world day in and day out! One way to do that is by eating protein-packed meals. This article will give you some quick and easy protein-packed meals and how to make them!

Shrimp And Avocado Tacos

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Enjoy the taste of seafood while getting a hefty helping of protein. All you need for this is:

  • 1-2 avocados, mashed with a fork
  • 10 oz shrimp, peeled and deveined (fresh or frozen)
  • 2 tbsp olive oil
  • salt & pepper to taste
  • 1/4 onion, chopped finely
  • 4 taco shells

Heat up your skillet on medium heat and add oil. Add in your onions and cook until they get translucent. Now add in your shrimp and season with salt and pepper to taste. Cook your shrimp until they turn pink, then remove them from the heat. Spoon in your avocado into each taco shell, then place your shrimp on top of your avocado. Top with salt, pepper, and any other spices you want to add.

Grilled Chicken And Tomato Sandwiches

This sandwich is a great way to use up leftover chicken! This will yield four sandwiches. So, if only two people are eating it, reduce the ingredients by half. All you need is:

  • 2 boneless skinless chicken breasts (about 1 lb)
  • 2 tbsp olive oil
  • salt & pepper to taste 
  • ½ tsp garlic powder
  • Half a tomato sliced
  • 4 hamburger buns or rolls of choice

Heat up your skillet over medium-high heat with oil spread evenly. Season both sides of your chicken with salt, pepper, and garlic powder. Place the seasoned chicken in the skillet and cook for about 7-8 minutes on each side. While it’s cooking, slice your tomato. Then remove the chicken from heat when finished cooking inside and out. Let it cool before slicing up. Finally, add your chicken and tomatoes to your buns!

Cottage Cheese And Pineapple 

This meal is the perfect blend of sweet and savory! All you need for this one is:

  • 1-2 cups pineapple chunks,
  • 1 cup cottage cheese (low fat)
  • 1/4 cup walnuts.

Mix the ingredients together in a bowl, and that’s it! It’s very simple but still satisfying. This meal has less than 300 calories, 27 grams of protein, and 20 grams of healthy carbs. So get your protein in, but keep your macros in check!

Breakfast Burrito Bowls

Combine your favorite breakfast ingredients with some protein-packed eggs, and you’ve got yourself a meal that will start your day off right! All you need for this is:

  • 1/2 white onion, finely chopped
  • 4 eggs, scrambled (whole eggs are best, but egg whites work too)
  • salt & pepper to taste (about 1 tsp of each)
  • 3 tbsp of water or milk
  • 1/4 cup of your cheese of choice

Put oil in your skillet on medium heat. Add the onions and cook until tender. Now add in your eggs and scramble them up well. Add in the water or milk and season with salt and pepper to taste. Continue cooking until done, then scoop into a bowl. Add some cheese on top if you like. So there you have it, a quick and easy breakfast bowl!

Cowboy Baked Potato

This meal is just as filling as it sounds! All you need for this one is:

  • 1 medium-sized potato
  • 1 tbsp olive oil
  • 2 oz raw shrimp (peeled and deveined)
  • small onion finely chopped
  • salt & pepper to taste.

Preheat oven to 375 degrees. Make a few slits in your potato and wrap it in aluminum foil. Place on a baking sheet and bake for 40-50 minutes until soft inside. Heat oil in a pan on medium heat, then add onion and cook until they get translucent (about 4-5 minutes). Next, add your shrimp and cook until the outsides become opaque (about 3-4 minutes). Lastly, add salt & pepper to taste. Let this mixture cool. While it’s cooling, mash the insides of your potato. Then mix the mashed potato with your shrimp and onion mixture.

General Tso’s Cauliflower

This meal is perfect if you want something that tastes like Chinese takeout but without any of the gluten or grease! All you need for this one is:

  • 1 head of cauliflower broken into florets
  • 1/4 cup gluten-free flour (if you can’t find any, you can make your own by mixing brown rice and tapioca four)
  • 1 tbsp oil for frying
  • 2 tbsp water or milk
  • General Tso’s sauce (you can get this at most grocery stores)
  • 2 tbsp soy sauce or gluten-free tamari
  • 1/4 tsp sesame oil.

In a medium-sized bowl, mix your flour and water together until no clumps are left. In a separate bowl, mix your sauce ingredients together. In a pan on medium-high heat, fry the florets in oil until golden brown (about 5 minutes). Remove from heat and let it cool for a bit. After you’ve coated the cauliflower in batter, put it back in a pan with hot oil and cook for another 3-4 minutes or until crispy. Lastly, add the General Tso’s sauce to the cauliflower and coat well. Once everything is mixed well, you’re ready to eat!

Cajun Shrimp And Quinoa

This meal will have your taste buds going crazy because of all the flavors that work so well together! All you need for this one is:

  • 1 tsp garlic powder
  • 1 tbsp avocado oil
  • 1/2 cup quinoa (dry)
  • 1 pound shrimp (peeled, deveined, and tails removed)
  • 1 tsp cajun seasoning.

Heat your oil in a pan on medium heat. Add the garlic powder and let it toast for about 30-45 seconds (until fragrant but not burnt). Now add your quinoa and cook it with the garlic powder for 1-2 minutes. Then add 3 cups water or vegetable broth to the pan and bring to a boil. Let simmer until all of the liquid is gone. While this is cooking, saute your shrimp in another pan on high heat with your cajun seasoning until opaque throughout (about 5-6 minutes). Mix in your shrimp with the quinoa and you’re ready to eat!


These recipes are a great way to end your day with a high-protein kick, especially if you’re someone who has a hard time finding the needed protein in their diet. They also make an excellent meal for after a workout! You can mix and match these recipes however you’d like depending on how good they sound to you and what you have access to easily!