Breakfasts, lunches and dinners ready in 30 minutes or less, including waiting time, with at least 20 g estimated protein per serving. US and metric measures.
These meals have a listed total time of 30 minutes or less and at least 20 g estimated protein per serving. Total time includes any recorded resting or waiting time. Recipes using cooked chicken, cooked grains or canned beans assume those ingredients are ready before you start.
44 recipes. Nutrition is approximate; practical kitchen testing is pending.
A wrap made with cooked chicken is a quick assembly meal; preparing that chicken from raw adds time. Check for cooked grains, drained beans and thawed seafood before choosing a recipe for tonight.
Read all the steps first, gather equipment and measure sauces before heating a skillet. Small, evenly cut pieces help quick recipes cook as described. A busy kitchen or unfamiliar method can take longer than the estimate.
This collection covers breakfasts, lunches and dinners rather than dessert cups or snack recipes. Protein and calories are approximate per listed serving. Follow cooking temperatures even if your meal takes a few extra minutes.
Everyday / International cuisine. A soft, fully set egg skillet with vegetables and a savory cheese or bean finish. This version features mushroom cheddar flavors.
Serves 2 · 25 min total
Approx. 23 g protein per serving
Everyday / International cuisine. A soft, fully set egg skillet with vegetables and a savory cheese or bean finish. This version features pepper black bean flavors.
Serves 2 · 25 min total
Approx. 21 g protein per serving
International cuisine, cooked on a grill. Golden grilled halloumi with zucchini and a lemon tomato salad.
Serves 2 · 30 min total
Approx. 25 g protein per serving
Everyday / International cuisine. Creamy Greek yogurt and softened oats with a fresh fruit topping. No protein powder needed. This version features banana cocoa flavors.
Serves 2 · 30 min total · includes waiting
Approx. 27 g protein per serving
Everyday / International cuisine. Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features sriracha slaw flavors.
Serves 2 · 29 min total · includes waiting
Approx. 27 g protein per serving
Everyday / International cuisine. Juicy shrimp, crunchy slaw and avocado with a cool yogurt drizzle.
Serves 2 · 25 min total
Approx. 33 g protein per serving
Everyday / International cuisine. A soft, fully set egg skillet with vegetables and a savory cheese or bean finish. This version features spinach feta flavors.
Serves 2 · 25 min total
Approx. 21 g protein per serving
Everyday / International cuisine. Creamy Greek yogurt and softened oats with a fresh fruit topping. No protein powder needed. This version features peach almond flavors.
Serves 2 · 30 min total · includes waiting
Approx. 28 g protein per serving
Everyday / International cuisine. Creamy Greek yogurt and softened oats with a fresh fruit topping. No protein powder needed. This version features mango coconut flavors.
Serves 2 · 30 min total · includes waiting
Approx. 26 g protein per serving
Everyday / International cuisine. Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features Greek-style flavors.
Serves 2 · 15 min total
Approx. 27 g protein per serving
Everyday / International cuisine. Pantry staples meet crisp vegetables in a lemony, no-cook lunch.
Serves 2 · 15 min total
Approx. 36 g protein per serving
Everyday / International home cooking. Check early: small cubes can dry out quickly.
Serves 2 · 20 min total
Approx. 41 g protein per serving
Everyday / International cuisine. Creamy Greek yogurt and softened oats with a fresh fruit topping. No protein powder needed. This version features pear walnut flavors.
Serves 2 · 30 min total · includes waiting
Approx. 27 g protein per serving
Everyday / International cuisine. Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features cucumber dill flavors.
Serves 2 · 15 min total
Approx. 49 g protein per serving
Everyday / International cuisine. Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features smoky corn flavors.
Serves 2 · 15 min total
Approx. 27 g protein per serving
Everyday / International cuisine. A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features roasted pepper olive flavors.
Serves 2 · 15 min total
Approx. 31 g protein per serving
Everyday / International cuisine. Creamy Greek yogurt and softened oats with a fresh fruit topping. No protein powder needed. This version features apple cinnamon flavors.
Serves 2 · 30 min total · includes waiting
Approx. 26 g protein per serving
Everyday / International cuisine. Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features basil roasted pepper flavors.
Serves 2 · 15 min total
Approx. 26 g protein per serving
Everyday / International cuisine. Soft eggs with cottage cheese and vegetables, served on whole-grain toast.
Serves 2 · 25 min total
Approx. 30 g protein per serving
Everyday / International cuisine. Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features basil roasted pepper flavors.
Serves 2 · 29 min total · includes waiting
Approx. 26 g protein per serving
Everyday / International cuisine. Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features apple celery flavors.
Serves 2 · 15 min total
Approx. 49 g protein per serving
Everyday / International cuisine. Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features roasted pepper olive flavors.
Serves 2 · 15 min total
Approx. 49 g protein per serving
Everyday / International cuisine. A soft, fully set egg skillet with vegetables and a savory cheese or bean finish. This version features broccoli parmesan flavors.
Serves 2 · 25 min total
Approx. 23 g protein per serving
Everyday / International cuisine. A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features cucumber dill flavors.
Serves 2 · 15 min total
Approx. 31 g protein per serving
Everyday / International cuisine. A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features corn avocado flavors.
Serves 2 · 15 min total
Approx. 33 g protein per serving
Everyday / International cuisine. A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features tomato parsley flavors.
Serves 2 · 15 min total
Approx. 32 g protein per serving
Everyday / International cuisine. Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features Greek-style flavors.
Serves 2 · 15 min total
Approx. 48 g protein per serving
Everyday / International home cooking. Avoid compacting the mixture; gentle mixing gives a softer texture.
Serves 3 · 27 min total
Approx. 30 g protein per serving
Everyday / International cuisine. Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features basil roasted pepper flavors.
Serves 2 · 15 min total
Approx. 47 g protein per serving
American home cooking. A stovetop macaroni and cheddar dish with a smooth milk sauce.
Serves 4 · 30 min total
Approx. 24 g protein per serving
Everyday / International cuisine. Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features curry apple flavors.
Serves 2 · 15 min total
Approx. 26 g protein per serving
Everyday / International cuisine. A soft, fully set egg skillet with vegetables and a savory cheese or bean finish. This version features zucchini ricotta flavors.
Serves 2 · 25 min total
Approx. 24 g protein per serving
Everyday / International cuisine. Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features curry apple flavors.
Serves 2 · 15 min total
Approx. 47 g protein per serving
Everyday / International cuisine. Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features corn avocado flavors.
Serves 2 · 15 min total
Approx. 51 g protein per serving
Everyday / International home cooking. Use large shrimp of similar size.
Serves 2 · 18 min total
Approx. 28 g protein per serving
Everyday / International cuisine. Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features curry apple flavors.
Serves 2 · 29 min total · includes waiting
Approx. 26 g protein per serving
Everyday / International cuisine. Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features smoky corn flavors.
Serves 2 · 29 min total · includes waiting
Approx. 28 g protein per serving
International cuisine, cooked on a grill. Grilled salmon fillets with dill and lemony asparagus.
Serves 2 · 30 min total
Approx. 36 g protein per serving
Everyday / International cuisine. Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features sriracha slaw flavors.
Serves 2 · 15 min total
Approx. 48 g protein per serving
Everyday / International cuisine. Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features tomato parsley flavors.
Serves 2 · 15 min total
Approx. 50 g protein per serving
Everyday / International cuisine. A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features apple celery flavors.
Serves 2 · 15 min total
Approx. 31 g protein per serving
Everyday / International cuisine. Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features sriracha slaw flavors.
Serves 2 · 15 min total
Approx. 26 g protein per serving
Everyday / International cuisine. Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features smoky corn flavors.
Serves 2 · 15 min total
Approx. 49 g protein per serving
Everyday / International cuisine. Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features Greek-style flavors.
Serves 2 · 29 min total · includes waiting
Approx. 27 g protein per serving