Top 5 High-Protein, High-Fiber Lazy Meals to Make Under 20 Minutes
Let’s be honest,
There are days when you just don't want to eat becuase it means you have to cook.
The problem is not that you are lazy…
It’s that you need more easy at home recipes.
Eating healthy doesn't have to mean spending hours in the kitchen.
Whether you're recovering from cancer treatment, trying to lose fat, build muscle, or simply have a busy schedule, having a few quick meals you can make life a lot easier!
So here are my Top 5 High-Protein, High-Fiber Meals You Can Make in Under 20 Minutes
1) Protein Taco Bowl
You can make protein bowls with beef, steak,chicken, tofu, or turkey
Prep Time: 15 minutes
Ingredients
5 oz lean ground turkey or 96% lean ground beef
½ cup black beans
1 cup microwave brown rice
Salsa
Shredded lettuce
¼ avocado
Taco seasoning
Directions
Cook the meat with taco seasoning.
Microwave the rice.
Combine everything in a bowl and top with salsa and avocado.
Nutrition (Approximate)
Calories: 610
Protein: 43 g
Fiber: 15 g
Why I Like It
This meal provides a great balance of lean protein, complex carbohydrates, healthy fats, and fiber. It's perfect after a workout and easy to meal prep on busy weeknights.
2) High-Protein Greek Yogurt Bowl
Greek yogurt is great for gut health and its a quick filling snack.
Prep Time: 5 minutes
Ingredients
1½ cups nonfat 20g of protein Greek yogurt
½ cup mixed berries
1 tablespoon chia seeds
2 tablespoons high-fiber granola
1 scoop vanilla protein powder
Cinnamon
Directions
Simply mix everything together and enjoy.
Nutrition (Approximate)
Calories: 470
Protein: 41 g
Fiber: 13 g
Why I Like It
No cooking required. This makes an excellent breakfast, snack, or post-workout meal.
3) Chicken & Bean Wrap
The chicken is what takes the longest to make but once its preped you can put it into a wrap in less than 5 mins. And you can skip cooking chicken by just buying rotisserie at the store.
Prep Time: 20 minutes
Ingredients
1 high-fiber tortilla
5 oz rotisserie chicken
½ cup black beans
Lettuce
Salsa
Plain Greek yogurt instead of sour cream
Directions
Fill the tortilla with all ingredients, roll it up, and enjoy.
Nutrition (Approximate)
Calories: 560
Protein: 46 g
Fiber: 14 g
Why I Like It
Using rotisserie chicken saves time while still providing a high-quality source of protein.
4) Turkey Chili
Prep Time: 15–20 minutes
Ingredients
5 oz lean ground turkey
1 cup low sodium canned beans
½ cup crushed tomatoes
Chili seasoning
Frozen mixed vegetables (optional)
Onion (optional)
Directions
Brown the turkey.
Add beans, tomatoes, seasoning, and vegetables.
Simmer for about 10 minutes.
Nutrition (Approximate)
Calories: 520
Protein: 45 g
Fiber: 16 g
Why I Like It
Make extra and save leftovers for lunch the next day.
5) Tuna & Chickpea bowl
Tuna is high in protein and chickpeas are high in fiber. Giving you the best high protein high fiber mix.
Prep Time: 5 minutes
Ingredients
1 can (5 oz) tuna packed in water, drained
½ cup chickpeas, rinsed
1 cup chopped cucumber
½ cup cherry tomatoes, halved
2 tablespoons crumbled feta cheese (optional)
1 teaspoon olive oil
Juice of ½ lemon
Salt, pepper, and oregano to taste
Directions
Add all ingredients to a bowl.
Toss with olive oil, lemon juice, and seasonings.
Serve immediately or refrigerate for later.
Nutrition (Approximate)
Calories: 410
Protein: 38 g
Fiber: 11 g
Why I Like It
If you don't feel like cooking, this meal is hard to beat becuase it is easy to customize. Add spinach, bell peppers, olives, or avocado depending on what you have in your refrigerator.
Making lazy Meals Easier: Keep Your Fridge Stocked with the lazy meal essentials
It’s easy to go out to eat when the fridge is is empty, so keeping it filled with simple meals helps
If you always have these foods available, you'll never be more than 15–20 minutes away from a healthy meal.
Protein
Rotisserie chicken
93% Lean ground turkey
Eggs or liquid egg whites
Greek yogurt
Cottage cheese
Canned tuna or salmon
Protein powder
High-Fiber Carbohydrates
Black beans
Chickpeas
Lentils
Microwave brown rice
High-fiber tortillas
Oats
Fruits & Vegetables
Berries
Bananas
Frozen vegetables
Spinach
Tomatoes
Cucumbers
Avocados
Salsa
If you are looking to get more protein after cancer to improve muscle mass and remain healthy, here are my top Top 5 Best Protein Snacks for Cancer Survivors Click Here.
For more information on How Many Grams of Protein You Need Click Here.
However, good nutrition works best when its paired properly with strength training.
If you want to learn
What exercises to do
The exact number of sets and reps you need to build strength
What exercises to avoid when you are exhausted
I have a strength training program that will show you how to get stronger in the next 21 days without risking your recovery, burning out, or getting unmotivated.
I will go over common mistakes to avoid and the best ways to rebuild strength.
Hey!
Welcome, I'm your trainer JC 🤓
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