In just minutes and with very few steps and ingredients, these eight meals will be ready to eat and will give your body the protein it needs to refuel and reach your goals.
1. Lemon Garlic Shrimp and Zucchini Noodles
This dish is so quick to make that it will be ready and plated before you even get the water for your zucchini noodles to the boiling point.
The only thing that takes a little longer is peeling the shrimp, but you need to do a little bit, not the whole meal.
Ingredients
- 300g large shrimp, peeled and deveined
- 3 medium zucchini, spiralized or peeled into ribbons with a vegetable peeler
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- Juice and zest of 1 lemon
- 1/4 teaspoon red pepper flakes
- Salt and black pepper to taste
- Fresh parsley, chopped, for serving
Instructions
Add the minced garlic and red pepper flakes to the hot olive oil, and stir until golden.
Lay the shrimp in a single layer and make sure not to touch them for 2 minutes. Add heat and let them curl before serving.
In the same pan, add the zucchini noodles. Toss for 2 to 3 minutes until tender. You want them al dente, so don’t leave the pan.
Add the shrimp back to the pan. Squeeze the lemon and add the zest. Toss for 30 seconds until shrimp and noodles are coated.
Split between two bowls and add chopped parsley to each.
2. Turkey and Veggie Lettuce Wrap Bowls
Taco night satisfaction without the tortillas.
Ground Turkey becomes sticky and savory from a quick soy-ginger sauce, and the crunchy lettuce gives the needed texture and temperature contrast to finish the dish.
Ingredients
- 400g lean ground turkey
- 1 cup bell peppers, any color, finely diced
- 1/2 cup carrots, shredded
- 3 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1/2 teaspoon fresh ginger, grated
- 1 head butter lettuce, leaves carefully separated and kept whole
- Sliced green onions and sesame seeds for topping
Instructions
Place a large non-stick skillet over medium-high heat for 1 minute.
Add ground turkey and cook for 6 – 7 minutes. Make sure the turkey is no longer pink.
Pour soy sauce, rice vinegar, sesame oil, and ginger, and cook for an additional minute.
Lay the lettuce on a big plate. Spoon turkey filling into each cup. Top with green onions and sesame seeds. Serve right after topping.
3. Spicy Chickpea and Spinach Skillet
This skillet meal is incredibly filling and packed with flavor. The smokiness is enhanced by the chopped chickpeas and tender tomatoes, and makes the wilting spinach sauce nutritious and plentiful.
Serves 2. Approx 340 calories per serving.
Ingredients
- 400g chickpeas, drained and rinsed
- 3 cups spinach
- 1 400g can of cut tomatoes
- 3 cloves garlic, chopped
- 1/2 tsp cumin
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne pepper
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
Take a wide skillet and heat up the olive oil at a medium heat. Add the garlic and let it cook for a bit, be careful not to let it brown.
Add the chickpeas and let them cook undisturbed for about 2 minutes. Stir and let them cook a bit for another minute.
Add the spices and stir so that the chickpeas get coated.
Add a can of tomatoes and combine. Let everything simmer on medium heat for about 5 minutes. Sauce will thicken.
Put in two handfuls of baby spinach, give the pan a stir, and add the second handful once the first has wilted. This should take 1 to 2 minutes.
Add salt and black pepper to taste. If you like a creamy complement to the heat, serve in bowls and add a dollop of plain yogurt.
4. Greek Chicken Salad with Tzatziki Dressing
A delicious blend of Mediterranean flavors. Chicken with herbs, crunchy cucumbers, olives, cherry tomatoes, and a yogurt-based tzatziki dressing hold the calories down while tying the whole thing together.
Ingredients
- 2 boneless chicken breasts, sliced thinly across the grain
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- 1 teaspoon olive oil for cooking
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced into small pieces
- 1/3 cup kalamata olives, pitted and halved
- 1/4 red onion, sliced as thinly as possible
- 50g reduced-fat feta cheese, crumbled
- For the tzatziki dressing:
- 1/2 cup plain Greek yogurt
- 1 clove garlic, finely grated
- Juice of half a lemon
- 1 tablespoon fresh dill, finely chopped
- A small pinch of salt
Instructions
Season both sides of the chicken with oregano, salt, and black pepper. Place olive oil in a skillet and heat over medium-high heat.
Lay chicken breasts in a single layer and cook for 3 to 4 minutes per side until each side is thoroughly cooked and golden brown. Once finished, place chicken breasts on a clean plate and allow to cool for 2 minutes before slicing into strips.
Tzatziki dressing can be made while the chicken is cooking. Combine Greek yogurt, grated garlic, lemon juice, dill, and salt in a small bowl. Whisk until smooth. Taste, and adjust with lemon juice and salt as desired.
Add the cherry tomatoes, cucumber, olives, and red onion to a big bowl.
Arrange the sliced chicken on top. Crumble the feta over the whole bowl, then drizzle with tzatziki dressing. Enjoy the meal right away.
5. Sesame Ginger Salmon with Steamed Broccoli
Salmon is prepared with a sweet, soy, and ginger glaze that sticks to the fish and creates a sauce as it cooks.
This dish is paired with fresh and brightly colored steamed broccoli and is a complete meal that looks more complicated than it actually is.
Ingredients
- 2 salmon fillets, about 150g each, fish skin is optional
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey
- 1 teaspoon sesame oil
- 1 teaspoon fresh ginger, grated
- 2 cloves garlic, minced
- 2 cups broccoli florets, cut into equal size
- Sesame seeds and sliced scallions to garnish
Instructions
In a small bowl, stir together soy sauce, honey, sesame oil, ginger, and garlic until mixed.
Spoon the glaze over the salmon and let it sit to marinate for 5 minutes. Use that time to prepare the broccoli.
Put the broccoli in a steamer basket and place it over a pot of boiling water.
Cover it and let it sit for 4 to 5 minutes so the florets turn bright green and are tender when poked with a fork. Season it with salt.
Using medium-high heat, heat a non-stick skillet. Once heated, place the salmon in the pan with the glaze side facing down.
Using a spatula, gently press the salmon so the entire surface is in contact.
Cook the salmon for 3 minutes with no movement to allow the glaze to caramelize and turn a deep golden color.
Once 3 minutes have passed, flip the salmon fillets so the glaze side is now facing up.
Cook for an additional 3 to 4 minutes. The salmon is done when it flakes easily from the thickest part.
Serve the salmon with steamed broccoli. Spoon extra glaze from the pan onto the salmon. Top with scallions and sesame seeds.
6. Black Bean and Avocado Power Bowls
Black beans with warm spice, corn, and black beans, and a delightful lime dressing with crisp greens create a savory and sweet bowl.
It is vat this bowl is 100% plant-based, entirely healthy, and is packed with fiber.
This bowl, in elbeav and an avocado, keeps you satisfied and full for a long time. This meal is ready in 12 minutes.
Ingredients
- 1 can (400g) black beans, drained and rinsed
- 1 large ripe avocado, sliced
- 2 cups mixed greens or chopped romaine
- 1/2 cup corn, (fresh, frozen, and thawed, or canned and drained)
- 1/2 cup cherry tomatoes, cut in halves
- 1/4 red onion, finely diced
- 1 lime (juiced)
- 1 tablespoon olive oil
- 1/2 teaspoon cumin (ground)
- (black pepper and salt to taste)
- fresh cilantro (leaves, for topping)
Instructions
Place black beans in a small saucepan and add 2 tablespoons of water, a pinch of salt, and the cumin.
Stir and heat to medium for 3 to 4 minutes. The water should mostly evaporate. Remove from heat.
In a small bowl or a jar, combine lime (juiced), olive oil, a pinch of salt, and black pepper. Taste and adjust if needed.
Distribute mixed greens in two bowls and use that as the base. Add the corn, cherry tomatoes, and red onion.
Spread avocado slices on each bowl. Pour the lime dressing on top, and add a lot of cilantro.
7. Whole Grain Toast with Veggie Scramble Made with Egg Whites
This recipe is very easy to make. It is high in protein and low in calories, and you can use any vegetables you want.
When cooking the egg whites, make sure to keep the heat low.
This will ensure the egg whites are kept soft and not cooked dry.
Prep time: 3 minutes | Cook time: 7 minutes | Serves: 1 | Approximately 260 calories
Ingredients
- 4 large egg whites or 1/2 cup liquid egg whites
- 1/3 cup baby spinach
- 1/4 cup cherry tomatoes, cut in half
- 1/4 cup sliced mushrooms
- 2 tbsp diced red bell pepper
- 1 tsp olive oil
- Salt and black pepper, as well as a pinch of garlic powder
- 2 slices whole-grain bread
- Chopped fresh chives or parsley for garnish
Instructions
Pour the olive oil into the non-stick skillet and turn the heat to medium. Place the sliced mushrooms and diced bell peppers, and stir every so often for 2-3 minutes until the mushrooms have softened.
Place the baby spinach and cherry tomatoes into the pan. Stir for 1 minute, and ensure the spinach is fully wilted.
Place the skillet on medium-low heat. Pour the egg whites over the vegetables and season with salt, black pepper, and garlic powder.
Once the egg whites are poured and the vegetables are untouched for 20 seconds, the edges should be firm.
Using a spatula, fold the egg whites to the center from the sides of the pan.
Do this for 1-2 minutes to cook the eggs to a gooey, glossy finish. Remove from heat to avoid overcooking.
Carefully slide the eggs onto the plate next to the toasted whole-grain bread. Add some chopped chives or parsley for a finishing touch.
8. Cucumber Tomato Tuna Salad Plate
This is the simplest, no-cook meal on the menu, and it is beyond satisfying.
Canned tuna gets a creamy, protein-boosting makeover with the addition of some Greek yogurt and Dijon, making it the perfect pairing for crunchy cucumbers and sweet cherry tomatoes.
Dinner in under 10 minutes, no cooking, and the meal is on the table.
Ingredients
- 2 cans (160g each) tuna
- 1 g of cucumber
- 1 cup cherry tomatoes
- 1/4 red
- 2 tbsp plain Greek yogurt
- 1 tbsp
- 1/2 lemon (juice)
- 1 tbsp capers (rinsed, optional)
- S& P
- dill or flat-leaf parsley
- whole grain (for serving)
Instructions
Open the tuna can and drain. Press down on the lid to drain water.
Place the tuna into a mixing bowl and try to break apart the big chunks, but do not overdo it.
Then add the Greek yogurt, Dijon mustard, and lemon juice. Mix to make it creamy.
Then add salt and black pepper. If you want it brighter, add lemon juice; if you want it to be more of a punch, add more mustard.
Then, add in the red onion and capers (if you are using any) and give a last stir.
Lastly, take the cucumber and cherry tomatoes, and place them onto a really big plate or two really small plates.
Then, take the veggie, and put the tuna mixture on top. Then sprinkle dill or parsley over it. Then put whole-grain crackers or lettuce on the side.
Success Starts Here
The best time saver among all these recipes is having your pantry stocked before the week begins.
As long as you have tuna, canned chickpeas, canned black beans, soy sauce, and canned tomatoes, you are all set for a quick dinner!
Proteins like shrimp and salmon can also be used, as they defrost quickly under cold running water, so no need to worry if you forgot to take them out of the freezer.
Finally, be sure to season every layer as you cook (and not only at the end).
Salt when the garlic is blooming in the oil, and a pinch more when you add the veggies, and be sure to taste your food before plating.
That habit, more than anything else, will take your food to a level and make it taste as if it came from a restaurant.
Swaps for Ingredients
In any skillet recipe, ground turkey can be swapped for ground chicken or extra-lean beef (or vice versa).
For zucchini noodles, you can opt for shirataki noodles or use cucumber ribbons or spaghetti squash.
If you are dairy-free, use a coconut-based yogurt in place of Greek yogurt, and the dressing will work beautifully.
For extra protein in the plant-based meals, you can add tofu, edamame, or a soft-boiled egg on top (without adding significant calories).
In the salad plate, you can also substitute canned tuna for canned salmon or even sardines, and the results will also be amazing!
Storage Instructions
The meals can be kept in sealed containers for three days in the refrigerator.
The avocado bowl and zucchini dish, however, are better when prepared the day of.
If you are prepping the avocado bowl, store the dressing and avocado in separate containers, and put them together right before you eat.
For the shrimp and zucchini, you can spiralize the zucchini in advance and put it in the container with a paper towel to absorb moisture, and then cook it when you are ready to eat.
The tuna salad actually gets better the longer it sits in the fridge, as the ingredients meld together.
Commonly Asked Questions
If I have no cooking experience, can I make these meals?
Every recipe on here is designed for a beginner, and a beginner can make all of these meals with no issues.
They are simple step-by-step instructions with an ingredients list for the cook to follow.
You just need to be able to heat some oil in a pan and follow the instructions.
Can low-carb recipes be made from these meals?
Yes, the shrimp zucchini noodles, Greek chicken salad, lettuce wrap bowls, and sesame ginger salmon are all naturally low carb.
For the black bean bowl, just omit the beans or use a smaller amount of beans and more avocado to make it low carb.
Can I double the recipes to feed a larger family?
Every recipe here scales up cleanly. Just double or triple the ingredient quantities and cook in batches if needed. For skillet dishes, try not to overcrowd the pan because it will steam instead of sear, and that will alter the flavor and texture negatively.
Do I need a spiralizer for the zucchini noodles?
Not at all. A standard vegetable peeler creates beautiful, wide ribbons that work just as well.
Run the peeler down the length of the zucchini and stop when you reach the seedy core.