Let’s be real: you want to hit your protein goals without spending hours in the kitchen or doing a mountain of dishes. You’re tired, you’re busy, and you definitely don’t have the energy to follow a 47-step recipe that requires ingredients you can’t even pronounce.
Good news? You can absolutely get 20+ grams of protein per meal without the hassle. These 27 lazy high protein meals are perfect for those nights when you’d rather be on the couch than playing chef. We’re talking minimal ingredients, maximum protein, and zero judgment for taking shortcuts.
Whether you’re trying to build muscle, lose weight, or just feel fuller longer, these recipes have your back. And the best part? Most of them come together in under 20 minutes. Now that’s what I call a win.
1. Rotisserie Chicken & Avocado Bowl
Buy the chicken already cooked—this is a judgment-free zone.
Ingredients
- 6 oz rotisserie chicken, shredded
- 1/2 avocado, sliced
- 1 cup cherry tomatoes
- 2 cups mixed greens
- Lime juice and olive oil
Step-by-Step Instructions
- Toss greens in a bowl.
- Add shredded chicken on top.
- Arrange avocado and tomatoes around the bowl.
- Drizzle with lime juice and olive oil.
Why You’ll Love It
You literally just assembled this—no cooking required. The chicken gives you about 30g of protein, and the healthy fats from avocado keep you satisfied for hours.
2. Cottage Cheese Protein Bowl
Don’t knock it till you try it—cottage cheese is having a moment.
Ingredients
- 1 cup cottage cheese (4% milkfat)
- 1/2 cup berries
- 2 tbsp almonds
- Drizzle of honey
- Cinnamon
Step-by-Step Instructions
- Scoop cottage cheese into a bowl.
- Top with berries and almonds.
- Drizzle honey and sprinkle cinnamon.
Why You’ll Love It
This takes about 2 minutes to throw together and delivers 28g of protein. It works for breakfast, lunch, or a snack—basically whenever you remember to eat.
3. Tuna Salad Stuffed Avocados
Fancy name, lazy execution. Perfect.
Ingredients
- 1 can tuna, drained
- 2 tbsp Greek yogurt
- 1 tbsp Dijon mustard
- 2 avocados, halved
- Salt, pepper, and paprika
Step-by-Step Instructions
- Mix tuna, Greek yogurt, and mustard in a bowl.
- Season with salt and pepper.
- Scoop mixture into avocado halves.
- Sprinkle with paprika.
Why You’ll Love It
The Greek yogurt swap for mayo saves calories without sacrificing creaminess. You’re looking at 25g of protein per serving, and cleanup is basically one bowl and a fork.
4. Greek Yogurt Protein Pancakes
Pancakes for dinner? Absolutely.
Ingredients
- 1 cup Greek yogurt
- 2 eggs
- 1/2 cup oats
- 1 tsp baking powder
- Vanilla extract
Step-by-Step Instructions
- Blend all ingredients until smooth.
- Heat a non-stick pan over medium heat.
- Pour batter to make 3-4 pancakes.
- Flip when bubbles form, cook until golden.
Why You’ll Love It
These fluffy pancakes pack 22g of protein and taste way better than they have any right to. Top with berries instead of syrup to keep things on the healthier side.
5. Egg White & Veggie Scramble
When you’re too lazy to separate eggs, buy the carton. No shame.
Ingredients
- 1 cup liquid egg whites
- 1 cup spinach
- 1/2 cup mushrooms, sliced
- 1/4 cup feta cheese
- Olive oil spray
Step-by-Step Instructions
- Spray pan with olive oil and heat.
- Sauté mushrooms for 2 minutes.
- Add spinach until wilted.
- Pour in egg whites and scramble.
- Top with feta.
Why You’ll Love It
This comes together in under 10 minutes and gives you 26g of protein. The feta adds just enough flavor to make you feel like a fancy adult.
6. Protein Smoothie Bowl
It’s a smoothie you eat with a spoon—basically ice cream for breakfast.
Ingredients
- 1 scoop protein powder (vanilla or chocolate)
- 1 frozen banana
- 1/2 cup Greek yogurt
- Splash of almond milk
- Toppings: granola, berries, chia seeds
Step-by-Step Instructions
- Blend protein powder, banana, yogurt, and almond milk until thick.
- Pour into a bowl.
- Add your favorite toppings.
Why You’ll Love It
This feels like a treat but delivers 30g+ of protein depending on your powder. Make it as thick as possible so it actually feels like a meal.
7. Deli Turkey & Cheese Roll-Ups
I make these at least three times a week—no judgment here.
Ingredients
- 8 slices deli turkey breast
- 4 slices Swiss or cheddar cheese
- Mustard or hummus
- Pickles or cucumber slices
Step-by-Step Instructions
- Lay out turkey slices.
- Spread with mustard or hummus.
- Add cheese and pickles.
- Roll up and eat.
Why You’ll Love It
Zero cooking, zero dishes, and about 24g of protein. Keep these ingredients stocked and you’ll never be hangry again.
8. Shrimp Stir-Fry (Frozen Shrimp Edition)
Frozen shrimp are a gift from the meal-prep gods.
Ingredients
- 8 oz frozen shrimp, thawed
- 2 cups frozen stir-fry vegetables
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- Garlic powder
Step-by-Step Instructions
- Heat sesame oil in a pan.
- Add shrimp and cook for 3-4 minutes.
- Toss in frozen vegetables.
- Add soy sauce and garlic powder.
- Stir-fry for 5 minutes.
Why You’ll Love It
Shrimp cook ridiculously fast, and you get 25g of protein in this one-pan wonder. Serve over cauliflower rice if you’re feeling extra healthy (or regular rice if you’re not).
9. Protein Oatmeal
Oatmeal doesn’t have to be boring cardboard food.
Ingredients
- 1/2 cup oats
- 1 cup milk (or almond milk)
- 1 scoop protein powder
- 1 tbsp peanut butter
- Banana slices
Step-by-Step Instructions
- Cook oats with milk according to package directions.
- Stir in protein powder while still hot.
- Top with peanut butter and banana.
Why You’ll Love It
This keeps you full for hours and delivers 25-30g of protein depending on your powder. Make it the night before for overnight oats if you’re really lazy. 🙂
10. Canned Salmon Power Bowl
Canned salmon is wildly underrated, IMO.
Ingredients
- 1 can wild-caught salmon, drained
- 2 cups baby spinach
- 1/2 cup quinoa, cooked
- 1/4 avocado
- Lemon juice and olive oil
Step-by-Step Instructions
- Arrange spinach and quinoa in a bowl.
- Top with flaked salmon.
- Add avocado slices.
- Drizzle with lemon juice and olive oil.
Why You’ll Love It
Canned salmon is cheaper than fresh and lasts forever in your pantry. You’re getting 28g of protein plus those omega-3s everyone’s always talking about.
11. Turkey Burger (No Bun Needed)
Skip the bun and pile on the toppings instead.
Ingredients
- 1 turkey burger patty (pre-made or homemade)
- Lettuce leaves for wrapping
- Tomato, onion, pickles
- Mustard and hot sauce
Step-by-Step Instructions
- Cook turkey burger according to package directions.
- Wrap in large lettuce leaves.
- Add toppings and condiments.
Why You’ll Love It
Ground turkey is leaner than beef but still super flavorful. One patty gives you about 22g of protein, and the lettuce wrap keeps things light.
12. Protein-Packed Quesadilla
Because sometimes you just need melted cheese in your life.
Ingredients
- 1 large whole wheat tortilla
- 1/2 cup shredded chicken (rotisserie works)
- 1/4 cup black beans
- 1/4 cup cheese
- Salsa and Greek yogurt for dipping
Step-by-Step Instructions
- Layer chicken, beans, and cheese on half the tortilla.
- Fold in half.
- Cook in a dry pan for 2-3 minutes per side.
- Slice and serve with salsa and yogurt.
Why You’ll Love It
This satisfies every comfort food craving while sneaking in 26g of protein. The black beans add fiber so you actually feel full.
13. Hard-Boiled Egg Snack Plate
Meal prep these on Sunday and thank yourself all week.
Ingredients
- 4 hard-boiled eggs
- 1/4 cup hummus
- Cherry tomatoes
- Cucumber slices
- A few crackers
Step-by-Step Instructions
- Peel eggs and cut in half.
- Arrange everything on a plate.
- Dip eggs in hummus.
Why You’ll Love It
This is basically adult Lunchables, and it delivers 24g of protein. The variety keeps things interesting so you don’t get bored halfway through.
14. Chicken Sausage & Peppers
Pre-cooked chicken sausage is a total game-changer.
Ingredients
- 2 chicken sausage links, sliced
- 1 bell pepper, sliced
- 1 onion, sliced
- Italian seasoning
- Olive oil
Step-by-Step Instructions
- Heat olive oil in a pan.
- Add sausage, peppers, and onions.
- Season with Italian herbs.
- Cook for 8-10 minutes until vegetables soften.
Why You’ll Love It
The sausage is already cooked, so you’re really just heating everything up. You get 20g of protein and it tastes way more impressive than the effort required.
15. Protein Chia Pudding
Make this before bed and breakfast is ready when you wake up.
Ingredients
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- Berries and nuts for topping
Step-by-Step Instructions
- Mix chia seeds, almond milk, and protein powder in a jar.
- Shake well.
- Refrigerate overnight.
- Top with berries and nuts in the morning.
Why You’ll Love It
This is the ultimate lazy breakfast with 25g of protein. The chia seeds give it this pudding-like texture that’s weirdly satisfying.
16. Edamame Power Snack
Frozen edamame pods are your friend here.
Ingredients
- 2 cups frozen edamame in pods
- Sea salt
- Garlic powder
- Red pepper flakes (optional)
Step-by-Step Instructions
- Boil edamame according to package directions (usually 5 minutes).
- Drain and toss with sea salt and seasonings.
Why You’ll Love It
This takes literally 5 minutes and gives you 22g of protein. Pop the beans out of the pods while watching TV—it’s oddly therapeutic.
17. Beef Jerky & Cheese Plate
Sometimes you just need to graze like an elegant cow.
Ingredients
- 3 oz high-quality beef jerky
- 2 oz cheddar cheese, cubed
- Apple slices
- A handful of almonds
Step-by-Step Instructions
- Arrange everything on a plate.
- Eat in whatever order you want.
Why You’ll Love It
Zero cooking, zero cleanup, and about 30g of protein. Keep these ingredients at your desk for emergency hunger situations.
18. Lentil Soup (From a Can, Obviously)
Some people make lentil soup from scratch. You are not some people today.
Ingredients
- 1 can lentil soup
- 2 oz cooked chicken, diced
- Handful of spinach
- Squeeze of lemon
Step-by-Step Instructions
- Heat soup according to can directions.
- Add chicken and spinach.
- Cook for 2 more minutes.
- Squeeze lemon on top.
Why You’ll Love It
You’re upgrading canned soup into something with 24g of protein. The lemon brightens everything up so it doesn’t taste like it came from a can.
19. Chocolate Protein Mug Cake
Dessert with protein? Yes, please.
Ingredients
- 1 scoop chocolate protein powder
- 1 egg
- 2 tbsp almond milk
- 1/2 tsp baking powder
- Chocolate chips (a few)
Step-by-Step Instructions
- Mix all ingredients in a microwave-safe mug.
- Microwave for 60-90 seconds.
- Top with a couple chocolate chips.
Why You’ll Love It
This satisfies your sweet tooth while delivering 25g of protein. It’s warm, gooey, and ready in under 2 minutes.
20. Tuna Melts (Open-Faced Style)
All the goodness, half the bread.
Ingredients
- 1 can tuna, drained
- 2 tbsp Greek yogurt
- 2 slices whole grain bread
- 2 slices cheese
- Tomato slices
Step-by-Step Instructions
- Mix tuna with Greek yogurt.
- Spread on bread slices.
- Add tomato and cheese.
- Broil for 3-4 minutes until cheese melts.
Why You’ll Love It
These remind me of childhood but with way more protein—about 28g per serving. The Greek yogurt keeps them creamy without all the mayo calories.
21. Protein Pasta (Yes, It Exists)
Chickpea or lentil pasta is where it’s at.
Ingredients
- 2 oz protein pasta (chickpea or lentil)
- 1/2 cup marinara sauce
- 3 oz ground turkey, cooked
- Parmesan cheese
- Fresh basil
Step-by-Step Instructions
- Cook pasta according to package.
- Brown ground turkey in a pan.
- Mix pasta with marinara and turkey.
- Top with Parmesan and basil.
Why You’ll Love It
The pasta alone has more protein than regular pasta, and with the turkey you’re looking at 30g total. It actually tastes like real pasta, not cardboard.
22. Grilled Cheese with Chicken
Upgrade your grilled cheese game immediately.
Ingredients
- 2 slices whole grain bread
- 2 oz cheddar cheese
- 3 oz cooked chicken, sliced
- Butter or mayo for grilling
Step-by-Step Instructions
- Layer cheese and chicken between bread slices.
- Spread butter or mayo on outside of bread.
- Grill in a pan for 3 minutes per side.
Why You’ll Love It
This is comfort food that doesn’t wreck your protein goals—you get about 26g here. The mayo trick makes it extra crispy if you’re into that.
23. Egg Muffins (Batch Cook These)
Make 12 on Sunday, eat all week. Genius.
Ingredients
- 8 eggs
- 1/2 cup diced ham
- 1/2 cup cheese
- 1 cup chopped vegetables
- Salt and pepper
Step-by-Step Instructions
- Whisk eggs with salt and pepper.
- Divide ham, cheese, and vegetables into muffin tin.
- Pour egg mixture over each.
- Bake at 350°F for 20 minutes.
Why You’ll Love It
Each muffin has about 8-10g of protein, so grab 2-3 for a quick meal. They reheat perfectly in the microwave—like, 30 seconds perfect.
24. Protein Ice Cream Bowl
You can actually buy high-protein ice cream now. What a time to be alive.
Ingredients
- 1 cup high-protein ice cream (Halo Top, Enlightened, etc.)
- 2 tbsp protein granola
- 1 tbsp peanut butter
- Sliced banana
Step-by-Step Instructions
- Scoop ice cream into a bowl.
- Add toppings.
- Enjoy immediately.
Why You’ll Love It
Depending on the brand, you’re getting 20-24g of protein in what feels like straight-up dessert. My favorite lazy dinner when I can’t even pretend to cook.
25. Chicken Caesar Wrap
The salad, but make it portable.
Ingredients
- 1 large whole wheat tortilla
- 4 oz grilled chicken strips (pre-cooked)
- 2 cups romaine lettuce
- 2 tbsp Caesar dressing
- Parmesan cheese
Step-by-Step Instructions
- Lay out tortilla.
- Add lettuce, chicken, and dressing.
- Sprinkle with Parmesan.
- Roll tightly and slice in half.
Why You’ll Love It
This is basically the easiest lunch ever with 28g of protein. Way less messy than trying to eat a salad in your car, just saying.
26. Baked Salmon (Lazy Version)
Salmon cooks itself—you just supervise.
Ingredients
- 6 oz salmon fillet
- Lemon slices
- Garlic powder, salt, pepper
- Olive oil
Step-by-Step Instructions
- Place salmon on foil-lined baking sheet.
- Drizzle with olive oil and season.
- Top with lemon slices.
- Bake at 400°F for 12-15 minutes.
Why You’ll Love It
Salmon is foolproof and gives you 34g of protein plus all those healthy fats. Cleanup is literally throwing away the foil—that’s my kind of cooking.
27. Protein Waffles
Frozen protein waffles are a breakfast miracle.
Ingredients
- 2 frozen protein waffles (Kodiak Cakes brand works great)
- 2 tbsp almond butter
- Berries
- Drizzle of honey
Step-by-Step Instructions
- Toast waffles.
- Spread with almond butter.
- Top with berries and honey.
Why You’ll Love It
Two waffles with toppings give you about 20-22g of protein, and the whole thing takes as long as your toaster needs. FYI, these also work for dinner when you’re completely out of ideas.
Your Protein Goals Just Got Way Easier
There you have it—27 lazy high protein meals that prove you don’t need to be a chef or spend hours in the kitchen to hit your nutrition goals. Most of these come together in 15 minutes or less, and several require zero actual cooking.
The secret? Keep your kitchen stocked with protein-rich staples like eggs, Greek yogurt, canned fish, rotisserie chicken, and protein powder. When you’ve got the basics covered, throwing together a high protein meal becomes ridiculously easy.
Pick a few of these that sound good, add the ingredients to your shopping list, and watch your meal stress disappear. Because honestly, eating enough protein should be the easiest part of your day—not another thing to stress about.
Now go forth and eat your protein without the drama. You’ve got this! 💪
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.
