Three easy high-protein meals you can make in 20 minutes or less

As a busy working mom I’m always looking for quick and easy high-protein recipes that are tasty and filling. This is something Los Angeles-based nutritionist and certified hormone specialist Paige Lindgren knows all about. Her upcoming cookbook Sync & Savor (out April 14) features balanced, high-protein meals that are designed to support energy levels, hormonal shifts and overall wellbeing.

She’s shared three of her favorite fast and filling recipes that are high in protein and easy to make. Dig in.

Coconut aminos salmon bowl

A fast, protein-rich dinner that feels satisfying but not heavy. Coconut aminos are somewhat similar to soy sauce.

“Salmon provides high-quality protein and healthy fats,” says Lindgren, “and using microwave rice keeps the prep time to a minimum. It’s an easy, balanced bowl that feels nourishing and energizing.”

Ingredients

Serves 2-3

• 1lb salmon, cubed
• 2-3tbsp coconut aminos
• 1 bag organic frozen microwave rice
• Sliced cucumber, portion to suit
• Avocado, portion to suit

Optional veggies: shredded carrots, sautéed spinach or edamame

Method

1. Toss salmon cubes in coconut aminos.
2. Cook in a skillet over medium heat for 6-8 minutes until cooked through.
3. Microwave rice according to package instructions.
4. Divide the rice, salmon and veggies between bowls, and drizzle with extra coconut aminos.

Simple quinoa chickpea salad

“Quinoa and chickpeas provide plant-based protein and fiber, making this salad filling and also good for regulating blood-sugar levels,” says Lindgren. “It’s great for meal prep and requires minimal cooking.”

Ingredients

• 1 cup cooked and cooled quinoa
• 1 can chickpeas, drained and rinsed
• Chopped parsley
• Diced cucumber
• Diced red bell pepper
• Olive oil
• Salt and pepper

Method

• Mix all ingredients in a bowl and season to taste.
• Serve immediately or refrigerate for later.

Greek yogurt chicken salad—hold the mayo!

“Greek yogurt boosts protein while keeping things lighter than mayo, and the chicken adds lean, filling protein,” says Lindgren. “This comes together in minutes and is great served with crackers, in a wrap, or over greens.”

Ingredients

Serves 3-4

• 2 cups cooked shredded chicken (rotisserie chicken works great)
• ½-¾ cup plain Greek yogurt
• 1 celery stalk, finely chopped
• 2-3tbsp chopped dates or raisins
• 1-2tbsp Dijon mustard
• Salt and pepper to taste

Optional add-ins: chopped walnuts or almonds, fresh dill or parsley

Method

1. Mix all ingredients in a bowl until well combined.
2. Adjust seasoning to taste.