5 Healthy Meals with 30G+ Protein (in under 35 min!)

Includes a grocery list and recipe guide for a green goddess quinoa bowl, loaded taco bowl, high protein beet pasta, salmon mango and avo tacos, & a balanced greek salad.

If you’re in your protein packed era and are looking for ideas on new recipes to make… I gotchu!

My big philosophy with food is:

1. Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

2. Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

3. Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energized for hours and rely less on constant snacking (which isn’t great for your overall digestion and gut health!)

The recipes included are:

1. Green Goddess Quinoa Bowl

2. Loaded Taco Salad Bowl

3. Creamy High Protein Beet Pasta

4. Salmon, Mango & Avo Tacos

5. Balanced Greek Salad

I also wanted to make sure they were EASY and QUICK, so all of them take under 15 minutes to make.

Grocery list and recipe outline below!

Grocery List

(you can click on the image below and save it to your phone!)

Green Goddess Quinoa Salad

Ingredients

• 1 pack of white quinoa

• 1 seedless cucumber

• large handful of snap peas

• fresh parsley

• 2 chicken sausage links (26 protein total)

• edamame

• pesto of choice

• 1 lemon

• greek yogurt

• 1 avocado

Seasonings

• extra virgin olive oil

• salt

• everything bagel seasoning

Instructions:

1. If quinoa is not ready, make quinoa:

   • Add 1 cup quinoa + 2 cups water to a pot

   • Bring to boil. once boiling, cover & simmer for 15 min

2. Open a pack of chicken or turkey sausage and cut it into very thin coins. Heat up olive oil in a skillet at medium-high heat, add sausage and cook each side, flipping occasionally until crisped up.

3. Wash cutting board or use another clean cutting board to prep remaining ingredients:

   • Wash a handful of fresh parsley and chop into tiny pieces

   • Thinly slice 1/3 of a cucumber into coins, then in half again (getting it to tiny cubes)

   • Add a handful of snap peas to cutting board and chop into tiny pieces

   • If edemame is not already defrosted, defrost in the microwave

4. Make high protein pesto by adding the following to the food processor or blender

   • 2-3 tbsp pesto

   • juice of 1/2 lemon

   • 1/4 cup greek yogurt (5g protein)

   • 1/8 cup water

   • * add more water if texture is too thick

5. Build bowl:

   • 1 cup cooked quinoa (8g protein)

   • 1/2 cup edamame (8g protein)

   • chopped cucumber

   • chopped snap peas

   • chopped parsley

   • 1/2 of an avocado, in small chunks (2g protein)

   • 2 chicken sausages (26g protein)

   • creamy high protein pesto (6g protein)

6. Total Protein: 50G PROTEIN

Loaded Taco Bowl

Ingredients:

• White rice

• 1lb. pack of grass fed ground beef

• Romaine lettuce hearts

• Frozen corn

• Three cheese mexican blend

• Cherry tomatoes

• 1 avocado

• Cilantro bunch

• 1 lime

• 1 red onion

• 0% greek yogurt

Seasonings:

• Extra virgin olive oil

• Minced garlic

• Salt

• Pepper

• Paprika

Instructions:

1. Make rice:

   • Wash 2 cups of rice over a fine strainer

   • Add 1 tbsp olive oil + 1 tsp minced garlic to a pot over medium heat

   • Once garlic is fragrant, mix in rice, then add 4 cups water

   • Bring to a boil, then cover and simmer for 15 min

2. Make ground beef:

   • Thinly slice 1/2 red onion

   • Warm up olive oil on a skillet, add onions, and stir to cook until fragrant and golden.

   • Add 1lb. ground beef (80g protein) and break it up.

   • Season with salt, black pepper, paprika

   • Cook until there are no pink pieces

3. Wash a large handful of cilantro and remove from stems.

4. Make creamy avocado and cilantro sauce by adding the following to the food processor:

   • 1 ripe avocado (3g protein)

   • 3/4 cup greek yogurt (17g protein)

   • a large handful of washed cilantro

   • juice of 1 lime

   • 1/8 cup water (add more if needed)

   • salt

5. Prep remaining ingredients:

   • Add 100g frozen corn to a bowl (3g protein) and microwave in 1 minute increments until defrosted

   • Wash and chop romaine hearts into thin pieces

   • Wash and chop a handful of cherry tomatoes

6. BUILD BOWL:

   • base of romaine

   • 1 cup of rice (4g protein)

   • 1/4 of ground beef mix (20g protein)

   • half of defrosted corn (1.5g protein)

   • chopped tomatoes

   • 1/4 cup 3 cheese mexican blend (6g protein)

   • creamy cilantro avocado sauce (~3g protein)

7. Total Protein: 34.5G PROTEIN

Creamy High Protein Beet Pasta

Ingredients:

• Pre-cooked, ready to eat beets (I used one like this one)

• 16oz. low fat cottage cheese

• 1 block of parmesan (or pre-grated parm)

• Lentil and brown rice spaghetti (I used the brand Bionaturae)

• Fresh mint

• Pumpkin seeds

Seasonings:

• Minced garlic

• Salt

• Pepper

• Minced garlic

Instructions:

1. Prep pasta:

   • Bring a large pot of water with salt to a boil.

   • Add lentil pasta (48g protein) and cook according to instructions.

   • Reserve 1 cup of pasta water for later.

   • Drain pasta and add back to pot.

2. Add the following to a blender:

   • 6oz Beets (3g protein)

   • 2/3 cup grated parm (25g protein)

   • 1 cup low fat cottage cheese (28g protein)

   • 3/4 tsp salt

   • 1/4 tsp pepper

   • 1/4 cup pasta water

   • 1/2 tsp minced garlic

   • 2 tbsp olive oil

3. Add sauce to pasta and mix together. Add a little more pasta water to spread sauce better and improve texture.

4. Make your bowl:

   • 1/4 of pasta (26g protein)

   • grated parm (4g protein)

   • fresh mint

   • pumpkin seeds