(10) High-Protein Meals in 20 Minutes or Less
We live by all the things we share with you. Our primary focus in High Protein Quality Foods. When we can not get enough we supplement with high quality supplements. These are meals we prepare and eat when time is limited. Meal prep is a critical part of our weekly routine when we are not traveling. Making a nutritious meal does not have to be a chore. We will continue to share how we live to maximize our Health Performance Portfolio.
To keep the nutrition estimates consistent, each recipe is calculated as one substantial meal using approximately 6 ounces of cooked meat. Nutrition will vary by brand, meat leanness, serving size, cooking oil, and toppings. USDA FoodData Central is the underlying reference for standard ingredient values.
1. One-Pan Turkey, Brown Rice and Pepper Bowl
Ingredients
- 8 ounces raw 93% lean ground turkey
- ½ cup dry instant brown rice (approximately 1 cup cooked)
- ½–¾ cup chicken or beef bone broth
- ¼ cup sliced bell peppers
- 2 tablespoons chopped sun-dried tomatoes
- Green pepper sauce or hot sauce
- Garlic, pepper and preferred seasonings
Directions
- Brown and season the turkey in a deep skillet or saucepan.
- Add the sun-dried tomatoes, bell peppers and green pepper sauce.
- Stir in the instant brown rice and bone broth.
- Cover and cook according to the rice directions, usually 5–10 minutes.
- Let it sit covered for 2 minutes, stir and eat.
Estimated Nutrition
- Calories: 580–630
- Protein: 48–52 grams
- Carbohydrates: 52–60 grams
- Fat: 18–21 grams
- Fiber: 4–6 grams
Make it leaner: Use 99% lean turkey or reduce the rice to ¾ cup cooked.
Increase the protein: Add another 2 ounces of turkey or use a higher-protein bone broth.
2. Tenderized Skirt Steak, Rice and Broccoli Bowl
Ingredients
- 6 ounces cooked hanger or skirt steak
- 1 teaspoon extra-virgin olive oil
- McCormick Season-All or seasoned salt
- Montreal steak seasoning
- 1 cup microwave brown rice
- 1–2 cups microwave broccoli
- ½ cup sliced mushrooms
- 1–2 tablespoons chopped sun-dried tomatoes
Directions
- Coat the steak lightly with olive oil and season both sides.
- Place it between parchment paper or plastic wrap and gently pound it with a meat mallet.
- Grill or pan-sear for approximately 3–5 minutes per side, depending on thickness and preferred doneness.
- Microwave the brown rice and broccoli.
- While the steak rests, sauté the mushrooms and sun-dried tomatoes.
- Slice the steak across the grain and serve it over the rice.
Estimated Nutrition
- Calories: 650–720
- Protein: 49–55 grams
- Carbohydrates: 55–62 grams
- Fat: 24–30 grams
- Fiber: 7–10 grams
Important cooking note: Pound the meat enough to break down tougher fibers without pulverizing it. Cutting the finished steak across the grain is equally important for tenderness.
3. Spicy Turkey Street Tacos
Ingredients
- 8 ounces raw 93% lean ground turkey
- Mexican or taco seasoning
- Green pepper sauce
- Minced garlic
- Jalapeños
- Juice of ½ lime
- 3 small corn tortillas
- Chopped red onion
- Shredded cabbage or slaw
- ¼ avocado
- ¼ cup diced mango
- Cilantro
- Pico de gallo or salsa
Directions
- Brown the turkey in a skillet with the Mexican seasoning and garlic.
- Add the green pepper sauce and jalapeños.
- Squeeze lime juice over the turkey during the final few minutes of cooking.
- Warm the tortillas in a dry skillet or microwave.
- Fill each tortilla with turkey, slaw, onion, avocado, mango, cilantro and salsa.
Estimated Nutrition
- Calories: 600–660
- Protein: 46–50 grams
- Carbohydrates: 48–56 grams
- Fat: 23–27 grams
- Fiber: 8–11 grams
Make it leaner: Use 99% lean ground turkey and limit the avocado to two tablespoons.
Increase the protein: Divide the turkey between three tortillas but serve any remaining turkey as a taco bowl on the side rather than adding more tortillas.
4. Rotisserie Chicken Power Bowl
Ingredients
- 6 ounces skinless rotisserie chicken breast
- 1 cup microwave brown rice or quinoa
- 1 cup microwave vegetables
- 2 tablespoons salsa
- ¼ avocado
- Lime juice
Directions
Heat the chicken, grain and vegetables. Add salsa, avocado and lime.
Estimated Nutrition
- Calories: 570–630
- Protein: 55–60 grams
- Carbohydrates: 55–65 grams
- Fat: 13–18 grams
5. Chicken and Black Bean Quesadilla
Ingredients
- 5 ounces cooked chicken breast
- ½ cup black beans
- ½ cup reduced-fat shredded cheese
- 1 large high-fiber tortilla
- Salsa or pico
- Jalapeños
Directions
Place the ingredients on half of the tortilla, fold it over and cook in a skillet for approximately 3–4 minutes per side.
Estimated Nutrition
- Calories: 600–670
- Protein: 60–67 grams
- Carbohydrates: 50–60 grams
- Fat: 16–21 grams
- Fiber: 12–18 grams
6. High-Protein Egg and Turkey Scramble
Ingredients
- 2 whole eggs
- 1 cup liquid egg whites
- 4 ounces cooked lean ground turkey or turkey sausage
- Spinach
- Bell peppers
- ¼ cup reduced-fat cheese
- Salsa
Directions
Brown or reheat the turkey, add the vegetables, and then scramble in the eggs and egg whites. Finish with cheese and salsa.
Estimated Nutrition
- Calories: 520–580
- Protein: 65–72 grams
- Carbohydrates: 10–15 grams
- Fat: 22–27 grams
7. Garlic Shrimp and Microwave Rice
Ingredients
- 8 ounces peeled shrimp
- 1 teaspoon olive oil
- Garlic
- Lemon juice
- Cajun seasoning
- 1 cup microwave brown rice
- 1–2 cups microwave vegetables
Directions
Sauté the shrimp with olive oil, garlic and seasoning for 5–7 minutes. Serve over heated rice and vegetables.
Estimated Nutrition
- Calories: 560–620
- Protein: 52–58 grams
- Carbohydrates: 58–65 grams
- Fat: 10–14 grams
8. Salmon, Sweet Potato and Green Beans
Ingredients
- 6 ounces salmon
- 1 medium microwaveable sweet potato
- 1–2 cups microwave green beans
- Lemon
- Garlic and preferred seasoning
Directions
Cook the salmon in an air fryer, covered skillet or countertop grill for approximately 8–12 minutes. Microwave the sweet potato and green beans.
Estimated Nutrition
- Calories: 600–660
- Protein: 43–48 grams
- Carbohydrates: 48–55 grams
- Fat: 24–29 grams
9. Lean Beef Cheeseburger Bowl
Ingredients
- 8 ounces raw 93% lean ground beef
- 1 cup microwave potatoes or brown rice
- Lettuce
- Tomato
- Pickles
- Red onion
- ¼ cup reduced-fat shredded cheese
- Mustard or a light burger sauce
Directions
Brown and season the beef. Serve it over potatoes or rice with the vegetables, cheese and sauce.
Estimated Nutrition
- Calories: 630–700
- Protein: 53–60 grams
- Carbohydrates: 48–58 grams
- Fat: 22–28 grams
10. Greek Yogurt Protein Breakfast Bowl
Ingredients
- 1½ cups nonfat Greek yogurt
- 1 scoop whey protein
- ½ cup berries
- ⅓ cup high-protein granola or oats
- 1 tablespoon natural peanut butter
- Cinnamon
Directions
Mix the whey into the yogurt first. Add the berries, granola, peanut butter and cinnamon.
Estimated Nutrition
- Calories: 500–570
- Protein: 60–68 grams
- Carbohydrates: 48–58 grams
- Fat: 10–15 grams
- Fiber: 6–9 grams
The 4T+ Meal Standard
Each meal in this series is designed to deliver:
- 40–60+ grams of protein
- A practical carbohydrate source for energy and recovery
- Vegetables, fruit or another fiber source
- Enough healthy fat for flavor and satisfaction without excess calories