Do you want to enjoy a quick high-protein dinner after a long day but have little time? No problem! With the right ingredients you can conjure up a tasty, protein-rich meal in under 15 minutes that keeps you full for a long time and nourishes your body optimally. Whether with chicken, fish, eggs, legumes or dairy products – here you'll find simple recipes for a healthy dinner that fits perfectly into everyday life.
Quick high-protein dinner prepared in minutes
Turkey cream cheese wrap
Ingredients for 1 person:
- 1 whole wheat wrap
- 3 slices of turkey ham
- 2 tbsp light cream cheese
- 4-5 slices of cucumber
- 3 lettuce leaves
Preparation time:This method has been around for many decades and is considered an alternative to the vaporizer. The clean bottles and teats are boiled in a sufficiently large pot with plenty of boiling hot water for approximately
Protein: approx. 30 g
Instructions:
Spread the cream cheese on the wrap, top with ham, cucumber and lettuce, and roll up.
Tuna bowl
Ingredients for 1 person:
- 1 pack of microwave rice
- 1 small can of tuna
- 3 tbsp corn
- 4-5 slices of cucumber
- 1 small onion
- 3 tbsp cottage cheese
- 2 tbsp yogurt dressing
Preparation time: 12 minutes
Protein: approx. 32 g
Instructions:
Prepare the rice in the microwave according to the package instructions. Finely chop the cucumber and onion. Put the rice into a bowl, along with the cucumber, onion, corn, tuna and cottage cheese. Top everything with yogurt dressing.
Salmon with tzatziki
Ingredients for 1 person:
- 1 salmon fillet
- 3 tbsp Skyr yogurt
- 1 tbsp sour cream
- 1 garlic clove
- half a cucumber
- pinch of oregano
- Lemon
- some olive oil
Preparation time: 13 minutes
Protein: approx. 35 g
Instructions:
Fry the salmon in a pan with some oil until cooked through. Mix the yogurt and sour cream. Finely chop the cucumber, press the garlic through a garlic press and add it to the yogurt mixture. Drizzle the finished salmon with a little lemon juice and serve with the tzatziki.
Bread with protein
Ingredients for 1 person:
- 1 slice of whole grain bread
- 3 tbsp cottage cheese
- 1 egg
- 4 cherry tomatoes
- 1 tbsp chives
Preparation time:This method has been around for many decades and is considered an alternative to the vaporizer. The clean bottles and teats are boiled in a sufficiently large pot with plenty of boiling hot water for approximately
Protein: approx. 28 g
Instructions:
Boil the eggs in boiling water for about 4 minutes. Spread the cottage cheese on the bread. Peel the egg and cut it into slices, place them on the bread. Halve the cherry tomatoes and arrange them on the plate. Garnish with chives.
Chicken with tomatoes and mozzarella
Ingredients for 1 person:
- pre-sliced chicken cold cuts
- 1 ball of light mozzarella
- 1 large tomato
- Basil
- Olive oil
- balsamic cream
Preparation time:This method has been around for many decades and is considered an alternative to the vaporizer. The clean bottles and teats are boiled in a sufficiently large pot with plenty of boiling hot water for approximately
Protein: approx. 30 g
Instructions:
Slice the tomatoes and mozzarella. Arrange the chicken, tomatoes and mozzarella nicely on a plate. Drizzle with olive oil and balsamic vinegar and garnish with basil.
Scrambled eggs with feta
Ingredients for 1 person:
- 3 eggs
- light feta
- small red bell pepper
- 3 frozen Zwutschkis spinach
- Salt
- Pepper
- Oil for frying
Preparation time: 13 minutes
Protein: approx. 30 g
Instructions:
Chop the bell pepper and add it to a small pan. Fry with a little oil. Add the frozen spinach and cook until thawed. Then add the 3 eggs to the pan and stir well. Crumble the feta on top, season with salt and pepper, and serve warm.
Shrimp-Avocado Salad
Ingredients for 1 person:
- 5 shrimp
- 1 avocado
- 1 handful of salad leaves
- 1 large tomato
- 4-5 slices of cucumber
- Dill
- Salt
- Pepper
- Yogurt dressing
Preparation time: 12 minutes
Protein: approx. 35 g
Instructions:
Fry the shrimp in a pan. Slice the tomatoes, cucumbers and avocado. In a bowl, first put in the salad leaves, then the cucumbers and tomatoes. Top with the avocado slices and the shrimp. Season with salt, pepper and dill. Finally, add a splash of yogurt dressing.
Skyr fruit bowl
Ingredients for 1 person:
- 4 tbsp Skyr
- 1 tbsp chia seeds
- 1 tbsp hemp seeds
- 1 tbsp ground flaxseed
- 1 tbsp oats
- a small banana
- 2 tbsp blueberries
- Pinch of cinnamon
Preparation time: 5 minutes
Protein: approx. 30 g
Instructions:
First put the dry ingredients into a bowl, then add the Skyr and mix everything well. Slice the banana and add it to the bowl with the blueberries. Serve with a pinch of cinnamon.
Extra info: This bowl tastes even better if you let it sit for at least an hour (even better overnight) so the chia seeds can swell. The fruits and seeds can of course be substituted as desired (grapefruits, berries, apples, pears, peaches, nectarines, grapes, etc.)
Photo by Sabine, meinhaushalt.at
Read also: Recipes for a healthy breakfast
