10 Minute High Protein Meals

During my second pregnancy, I’ve been exhausted, which has made me lower my expectations for cooking. I needed quick, nutritious meals that didn’t sacrifice quality. These meals have been on my weekly rotation for breakfast, lunch, and dinner—some are even ready in five minutes!

I focused on pre-made or packaged foods that are organic, high-protein, sustainably sourced, and good-quality proteins, ensuring that each meal includes protein, fiber, healthy fats, and carbs.

🍽️ Dinner

• Kevin’s Thai Coconut Curry Chicken (ready in 5 mins) + Trader Joe’s, Central Market, or Whole Foods Organic Jasmine Rice (microwave for 3 mins or heat in a pan) + Steamed Broccoli (HEB organics, microwaved or steamed in under 5 mins).
• Spicy Sausage Penne + Caesar Salad
  • HEB Cracked Pepper caesar (amazing!) or organic romaine + parmesan.
  • Dress with Side Dish Miso Caesar (15% off with code ERIN56791), Primal Kitchen Caesar, Chosen Foods Caesar, or Trader Joe’s Vegan Caesar (all seed-oil-free).
• Kevin’s Tikka Masala + Organic Jasmine Rice (microwave for 3 mins) + Steamed Broccoli (HEB organics) or Pura Vida Organic Frozen Veggies (Costco).
• Honey Dijon Drumsticks
  • Toss pasture-raised drumsticks in Side Dish Honey Dijon (15% off with code ERIN56791).
  • Sear in a cast iron pan for 3 mins, flip, cover, and cook for 10 mins.
  • Serve with HEB Mediterranean Couscous (frozen, microwaves in 3 mins).
  • Side: Turmeric Carrots in Beef Tallow (sauté organic frozen sliced carrots in beef tallow or grass-fed butter with salt, pepper & turmeric for 7 mins).
• Kevin’s Mongolian Beef (ready in 5 mins) + Seeds of Change Organic Brown Jasmine Rice + Organic Steamed Broccoli or Cascadian Farms Organic Stir-Fry Veggies.
• Trader Joe’s Cacio e Pepe + TJ’s Sundried Tomato Tenders + TJ’s Arugula Salad w/ Green Goddess Dressing.
• HEB Midtown Brand Ravioli or Tortellini (seed oil-free) OR Kite Hill (Dairy-Free) + Muir Glen Organic Marinara (cheaper than Rao’s) + Force of Nature Grass-Fed or Chicken Meatballs + Bagged Salad w/ Chosen Foods Caesar or Side Dish Miso Caesar (15% off with code ERIN56791).
• High-Protein Creamy Pea Pesto Pasta.
• HEB Salmon Burger (Fiesta Flavor) + Seeds of Change Spanish Rice (microwave for 3 mins) + Josie’s Organic Salad (use other half for lunch) + Chosen Foods Ranch Dressing.
• TJ’s Garlicky Pasta + Butcher Box Ground Sausage + Caesar Salad (Romaine + Parm + Chosen Foods Caesar OR Side Dish Miso Caesar OR Primal Kitchen Caesar).
• Grass-Fed Steak (from Butcher Box, get a discount with my link!) + TJ’s Gnocchi Romana OR “Baked” Potato (microwave for 5 mins, top with grass-fed butter, Greek yogurt, salt & pepper, raw cheddar) + Caesar Salad.
• Kevin’s Orange Chicken + Organic Jasmine Rice + Bagged Organic Asian Salad w/ Side Dish Creamy Sesame Dressing (discount + seed oil-free!).
• High-Protein Power Bowl (from my 5-day meal plan!)
• Harissa Salmon Sushi Bowls (featuring my 5-min salmon recipe!)
• Hot Honey High-Protein Flatbread.
• Sweet Potato Gnocchi w/ Brown Butter Sage Sauce.
• Burger Bowls (air-fry sweet potato fries or sauté them for 7 mins to save time!).

🥗 Lunch

• High-Protein Tuna Pasta Salad.
• High-Protein Chopped Sandwich.
• TJ’s or HEB Cobb Salad + Chosen Foods Ranch Dressing or another seed-oil-free option (Primal Kitchen, Side Dish).
• Buffalo Chicken Salad (Applegate tenders tossed in Frank’s Buffalo Sauce) + Josie’s Organics Bagged Salad + Chosen Foods Ranch Dressing.
• High-Protein Spicy Caesar Pasta Salad.
• 5-Min Lunch Quesadilla w/ Spicy Crema.
• Rainbow Wrap.
• Italian Sub Wrap.
• Sandwich in a Bowl.
• Avocado Egg Salad.
• 5-Min Lunch Wraps.
• Crispy Chicken Caesar Wrap.
• Spicy Chicken Ranch Wrap (Use Applegate tenders if no prepped chicken).

🥞 Breakfast

• Meal Prep Breakfast Burritos.
• TJ’s Egg Sandwich + TJ’s PB Overnight Oats & Organic Berries (from my TJs Tired Mom Meal Plan).
• High-Protein Peach Toast + 3 Pasture-Raised Scrambled Eggs (cooked in beef tallow).
• High-Protein Breakfast Sandwiches (includes a meal prep option!).
• High-Protein Sweet Potato Avocado Toast.
• High-Protein Savory Toast.
• Carbonara Toast.
• Cottage Cheese Avocado Toast.
• Hash Brown Avocado Toast.
• PB&J Chia Pudding Parfaits.