When it comes to healthy eating, protein is an essential part of the equation. It helps build muscle, powers your metabolism, and keeps you feeling full for longer than other types of foods. Unfortunately, with our busy lifestyles, it can be hard to find the time to prepare quick and easy meals that are packed with protein. That’s why we’ve put together this list of the best protein-rich foods that you can prepare in under 20 minutes. 

Eggs

Eggs are a great source of protein and can be prepared in numerous ways. Fried eggs, omelettes, egg sandwiches, scrambled eggs—all of these take less than 15 minutes to prepare and are packed with protein. 

Eggs are also a good source of vitamins A, D, and B12 and are low in calories. They are also a great choice for breakfast, as they will keep you feeling full until lunchtime. 

Canned Tuna

Tuna is an excellent source of protein and can be prepared in no time at all. Open the can and drain off any excess liquid before adding it to your favourite sandwiches, salads, or pasta dishes. You can also mix it with some mayonnaise, lemon juice, and fresh herbs to make a tasty tuna salad. 

Tuna Salad

Tuna salad is a great choice for those looking for a fast and easy meal. All you need to do is mix together canned tuna, mayonnaise, chopped celery, diced onion, and lemon juice. You can also add in other ingredients like capers or pickles for a flavour boost. 

Serve the salad over a bed of lettuce and enjoy with some whole-wheat crackers on the side. You can also top it with your favourite seasonings to make it more flavourful. 

Greek Yogurt

Greek yogurt is one of the healthiest sources of protein, as it contains twice as much protein as regular yogurt. You can have it for breakfast, lunch, or snack and top it with your favourite fruits or nuts for added flavour and crunch. 

You can also use Greek yogurt to make smoothies, oatmeal bowls, or even soups. It’s a great way to add more protein to your diet without having to spend time cooking. 

Grilled Chicken Breast

Grilled chicken is a quick and delicious way to get your protein fix. To prepare it, preheat your grill to medium-high heat and lightly brush the chicken with olive oil. Place the breast from Sutcliffe Meats on the grill and cook for 8 minutes on each side, or until it’s cooked through. 

Enjoy with a side of vegetables for a complete meal. You can also top it with a light sauce to make it even more flavourful. For instance, a tomato-based sauce or a creamy garlic dressing works great. 

Cottage cheese

Cottage cheese is another great source of protein that can be prepared in minutes. All you need to do is mix it with your favourite fruits or nuts and enjoy. You can also top it with some seasonings such as garlic powder, oregano, or chilli powder for added flavour. 

Cottage cheese is also a great addition to salads and sandwiches and can be used as a topping for tacos or burritos. It’s a versatile food that you can enjoy in many different ways. 

Shrimp

Shrimp are a great source of lean protein and are incredibly easy to prepare. Sauté them in olive oil with some garlic, herbs, and spices for a quick and delicious meal. You can also add them to pasta, soups, or salads. 

They take only minutes to cook, so they’re perfect for busy weeknights. 

Hummus

Hummus is made with chickpeas and tahini, which are both high in protein. You can enjoy it as a dip with vegetables or crackers, or use it to make sandwiches and wraps. 

It’s also a great way to add some flavour to your salads. Top it with some olives, feta cheese, and diced tomatoes for an even more delicious meal. 

Quinoa

Quinoa is a protein-rich grain that cooks in just 15 minutes. It’s also high in fibre, iron, and magnesium and is gluten-free. To prepare it, bring 2 cups of water to a boil and add 1 cup of quinoa. Reduce the heat to low and simmer for 15 minutes, or until the liquid is absorbed. 

Mix it with vegetables and your favourite herbs for a delicious side dish, or use it as a base for salads. You can also enjoy it as a breakfast porridge by adding milk and honey. 

Fish

Fish is a great source of lean protein and healthy fats like omega-3s. Salmon, tilapia, herring, and haddock are all quick to cook—bake them in the oven or pan-fry them on the stovetop for delicious meals that won’t take more than a few minutes to prepare. 

Enjoy with a side of vegetables or a small salad for a complete meal. You can also top your fish with some herbs and spices, such as dill or paprika, to give it an extra flavour boost. 

Conclusion

These are just some of the many delicious and nutritious sources of protein you can enjoy. With a little bit of creativity, you can create tasty meals that are packed with protein in no time at all. So get creative and start cooking!