Some days it just feels like there are not enough hours in the day. Who wants to spend a major portion of that time preparing and cooking meals? Here are some easy protein meals to help keep you going throughout the day.
Egg Roll In a Bowl
This easy meal only has four ingredients, contains 26 grams of protein, and is ready in twenty minutes. To make this delicious dish, you will need:
- 16 ounces of lean ground beef.
- 16 ounces of coleslaw mix.
- 10 ouncesAsian style riced cauliflower blend.
- 4 tablespoons + additional liquid aminos to taste.
- Cooking spray.
First, you will coat a large skillet with cooking spray. Then add the lean ground beef and cook it over medium heat. Once the meat is browned, drain the grease, then add the four tablespoons of liquid aminos to the meat. Stir together for one to two minutes.
Now add the cauliflower rice and coleslaw mix and allow to cook until the vegetables are wilted and soft. Serve the meal hot, adding more liquid aminos to taste.
Roasted Root Veggie Quinoa Bowls
This tasty meal has the protein without seafood or meat. To make this vegan-friendly bowl, you will need:
- A 10-ounce package of fresh butternut squash, cut 3/4 inch cubes.
- 4 parsnips, peeled and cut into 3/4 in cubes. This will equal to about two cups worth.
- 8 ounces of Brussels sprouts, trimmed and quartered lengthwise.
- 1 small red onion.
- 1/4 plus 2 tablespoons olive oil, divided.
- 2 teaspoons kosher salt, divided.
- 1 cup of quinoa.
- 3 cups of fresh baby spinach.
- 1 tablespoon of white balsamic or apple cider vinegar.
- 1 teaspoon dijon mustard.
- A 1/2 a cup of hummus.
First, place a large rimmed baking sheet in the oven and preheat it to 450°F. Next, mix the Brussels sprouts, squash, onion, parsnips, 2 tablespoons of oil, and 1 and a half teaspoons of salt in a large bowl. Then you carefully spread the veggie mixture out onto the preheated baking sheet. Return the pan to the oven to cook for about 20 minutes. About halfway through cooking, you will toss the veggies. Once the vegetables are softened, let them cool.
Meanwhile, you need to cook the quinoa according to package directions. Once done, transfer the quinoa to a large bowl. Now add the spinach and the remaining 1/2 teaspoon of salt. Toss until the spinach is slightly wilted.
Next, you will whisk the mustard and vinegar in a small bowl. After which, you will slowly add the remaining 1/4 cup of oil as you continuously whisk. Once this is done, divide the quinoa into four bowls, then top it with the roasted veggies. Add a dollop of hummus and drizzle on the remaining vinaigrette. Serve this protein meal at a warm to room temperature.
Turkey Sloppy Joes
This protein-packed meal is something the whole family can get behind. From start to plate takes 30 minutes and will have your taste buds singing. For this protein-filled meal, you will need:
- 1 teaspoon olive oil.
- 1 small white onion, diced.
- 1 tablespoon minced garlic.
- 1 pound 99% lean ground turkey.
- Salt and pepper.
- 1/2 cup sugar-free ketchup.
- 1/4 cup sugar-free BBQ sauce.
- 1/2 tablespoon Worcestershire sauce.
- 1/2 tablespoon white or apple cider vinegar.
- 1 teaspoon yellow mustard.
- 4 whole-grain or wheat hamburger buns.
- 1/2 cup pepper jack cheese, shredded.
Heat a large skillet over medium-high heat. Now add the olive oil and wait a minute for it to heat up. Once the oil is heated, add the diced onion and minced garlic. Sauté them for about two to three minutes or until the onions become fragrant and translucent. It is now time to add the ground turkey. Use your wooden spoon or spatula to break it apart as it cooks. Keep cooking, stirring occasionally, until the ground turkey is browned, roughly 5 to 7 minutes.
Now, as the meat is cooking, in a separate bowl, you will mix the sugar-free ketchup, sugar-free BBQ sauce, yellow mustard, vinegar, and Worcestershire sauce. Stir until everything is well combined.
Next, pour the sauce over the meat mixture, stirring until the meat is thoroughly coated. Reduce the heat to low and let it simmer for roughly 5 minutes. This will allow the flavors to meld together. While this simmers, lightly toast the hamburger buns in a toaster or oven.
Once the turkey mixture is heated through and the sauce has thickened slightly, remove the skillet from the heat. To assemble, scoop some of the protein-packed turkey mix onto the bottom bun, add cheese, and then the top bun. Then enjoy!
Sources:
Real Simple: 45 High-Protein Dinner Ideas You Can Make Tonight in 30 Minutes or Less
Fit Healthy Macros: 20 High Protein Meals Ready in 30 Minutes or Less
Image by Philip Courtesy of Flickr – Creative Commons
