I specialize in high-protein and high-fiber lifestyles. I have published over 15 books on the topic. Over the past few years, during my interactions with people who live high-protein lifestyles, I’ve discovered that one of the biggest challenges most people face is that it’s not always easy to meal prep or eat high-protein meals with a busy life.
This resonates with me as I face the same challenges. I have a protein-packed pantry, and I love cooking, but there are days when I either don’t have time or don’t feel like cooking. However, even on those days, I still manage to hit my 100g+ protein-a-day goal—because the truth is, if I don’t eat nutritious, high-protein meals, I don’t like the way my body feels.
I can make occasional exceptions when I travel or go out, but not when I don’t have time. With my solution-driven mindset, I came up with some simple, high-protein recipes that come in handy when I don’t feel like cooking.
Here are my three simple, high-protein recipes that don’t require actual cooking and that I use regularly. Remember, the key is to keep them simple to be sustainable.
1. Greek Yogurt Power Bowl (35g+ Protein)
This is my all-time favourite snack/meal that never fails—morning, noon, or night. And yes, I do have it as a meal sometimes, not just as a snack. It’s naturally high in protein and electrolytes. It’s incredibly satisfying and feels like a treat every single time.
How I make it:
- 1½ cups of plain fat-free Greek yogurt (about 17g–19g protein per ¾ cup, so we double the amount)
- 2–3 tbsp raw honey — Buy organic raw honey from Amazon
- Toppings: fresh raspberries, frozen mango chunks — or any high-fiber fruit
➡️ Protein per bowl: ~35g
➡️ Prep time: Under 3 minutes
2. Blueberry Mango Protein Smoothie (30g+ Protein)
A thick, nutritious smoothie that feels like a vacation in a glass.
This one’s perfect for mornings or after a workout. It’s cool, sweet, and packs a serious punch in terms of protein and fiber—without any effort.
What you need:
- 1 cup frozen blueberries
- ½ cup frozen mango
- 1 scoop vanilla protein powder — 25g protein
- 1 scoop marine collagen — 10g protein
- 1 cup water
- High-speed blender — I keep two of these on my counter. 1. Nutribullet and 2. Magic Bullet
Directions:
Blend all the ingredients until smooth. Enjoy immediately.
If you prefer a more fruity, less frosty texture (as I do), leave the frozen fruits on the counter in water for about 30 minutes to defrost. Then add the protein powder and collagen and blend all ingredients in a smoothie blender cup until smooth. Enjoy immediately.
➡️ Protein per smoothie: ~35g to 38g
➡️ Prep time: 2–3 minutes
3. Tuna Lettuce Wraps (35g+ Protein)
Savory, crunchy, and completely satisfying—without bread or refined carbs.
Tuna is a protein pantry MVP. These wraps are ideal when you’re hungry right now but want to stay light and protein-forward.
What you need:
- 1 can wild-caught tuna
- 1 tbsp avocado oil mayo or Greek yogurt
- Squeeze of lemon juice and a dash of black pepper
- 4–5 large romaine or butter lettuce leaves
- Optional toppings: thin-sliced cucumber, cherry tomatoes, avocado, red onion
Directions:
Mix the tuna with mayo or yogurt, season to taste, and spoon it into lettuce leaves. Fold like a taco or roll up.
➡️ Protein per serving: 35–38g
➡️ Prep time: 5 minutes
Simple, Smart Fuel—No Stove Required
These no-cook recipes prove you don’t need a kitchen full of appliances (or even a stove!) to eat high-protein, nourishing meals that keep you going strong. Whether you’re working from home, traveling, or just keeping it minimal, these dishes deliver real food, real fast.
Start your no-cook, high-protein pantry with these essentials:
- Greek yogurt multipack
- High-quality vanilla protein powder
- Wild-caught marine collagen powder
- Canned wild tuna
- Frozen blueberries and mangoes for smoothies
- Collagen (optional for smoothies)
When we don’t have time to cook, these clean, protein-packed recipes are life savers.
Save this post for busy weeks, or share it with someone who needs a fast food upgrade.
