Quick & Easy High-Protein Meal Plan: 30g Protein Per Meal in Under 15 Minutes

Looking to hit your protein goals without spending hours in the kitchen? These three high-protein meal ideas are ready in under 15 minutes, packed with flavor, and deliver at least 30g of protein per serving.

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Salsa Verde–Poached Fish

Ingredients:

• 2 cups cilantro leaves and stems, divided
• 1 large white onion, quartered
• 1 lb tomatillos, husked, roughly chopped
• 2 cloves garlic
• 1 jalapeño, seeded and roughly chopped
• 2 Tbsp lime juice, divided
• Kosher salt
• 4 6-oz cod fillets (32g protein per fillet)
• 1 tsp olive oil
• 5 radishes, thinly sliced

Instructions:

1. Make Salsa Verde: Blend 1¾ cups cilantro (reserve ¼ cup), onion, tomatillos, garlic, jalapeño, 2 Tbsp lime juice, and ½ tsp salt until smooth.
2. Poach Cod: Simmer the salsa verde in a large skillet. Season cod fillets with ¼ tsp salt, add to the skillet, cover, and cook for 8–10 minutes or until opaque.
3. Prepare Radish Salad: Thinly slice the remaining onion and toss with radishes, reserved cilantro, olive oil, lime juice, and a pinch of salt.
4. Serve poached cod with the radish salad on top.

Nutrition Per Serving:
Calories: 209kcal | Protein: 32g | Fat: 3.5g | Carbs: 12g
Recipe and photo credit: Prevention.com

Citrusy Grilled Chicken Salad

Ingredients:

• 2 boneless, skinless chicken breasts (38g protein per serving)
• 1 medium red onion, sliced into ⅓-inch-thick rings
• 1 medium yellow onion, sliced into ⅓-inch-thick rings
• 4 cups Little Gem lettuce leaves (or any greens)
• ½ large avocado, sliced
• 2 tsp lime zest
• 3 Tbsp lime juice, divided
• 2 Tbsp olive oil, divided
• Kosher salt and pepper

Instructions:

1. Prepare Marinade: Blend lime zest, 2 Tbsp lime juice, 1 Tbsp olive oil, and ¼ tsp salt into a marinade. Coat chicken and onions in the mixture.
2. Grill Chicken & Onions: Heat a grill or grill pan to medium. Grill chicken for 6–8 minutes per side until fully cooked (165°F internal temperature). Grill onions until tender.
3. Assemble Salad: Toss lettuce with remaining lime juice, olive oil, and a pinch of salt. Top with avocado slices and grilled onions. Serve with chicken.

Nutrition Per Serving:
Calories: 414kcal | Protein: 38g | Fat: 20g | Carbs: 21g
Recipe and photo credit: Prevention.com

Arctic Char With Golden Beet Slaw and Walnuts

Ingredients:

• 2 medium golden beets (14–16 oz, peeled and julienned)
• 1 large shallot, finely chopped
• 2½ tsp grated orange zest + ¼ cup orange juice
• 3 Tbsp white wine vinegar
• 4 Tbsp olive oil, divided
• ⅛ tsp ground cardamom
• Kosher salt and pepper
• 4 5-oz boneless, skin-on arctic char fillets (35g protein per fillet)
• 4 cups baby kale
• ½ cup toasted walnuts, crushed

Instructions:

1. Prepare Beet Slaw: Toss beets with shallot, orange zest, juice, vinegar, 3 Tbsp olive oil, cardamom, ½ tsp salt, and ⅛ tsp pepper. Refrigerate until ready to serve.
2. Cook Arctic Char: Heat 1 Tbsp olive oil in a large skillet over medium-high heat. Season fillets with ¼ tsp salt. Cook flesh-side down for 3–4 minutes until golden brown. Flip and cook for 1 more minute until just opaque.
3. Assemble Meal: Fold baby kale into beet slaw and top with toasted walnuts. Serve with cooked arctic char.

Nutrition Per Serving:
Calories: 475kcal | Protein: 35g | Fat: 33g | Carbs: 14g
Recipe and photo credit: Prevention.com

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Final Thoughts

These meals prove you don’t need to sacrifice flavor or time to eat high-protein dishes. Perfect for busy days, this quick meal plan is an excellent way to stay on track with your health goals.