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3 Easy, One-Pot Meals That Are Packed with Protein

3 Easy, One-Pot Meals That Are Packed with Protein

These filling meals make weeknight cooking easy

Skip delivery and try one of these better-for-you meals instead.


This is the prefect recipe for those nights when you have something to do at home and can’t sit down to dinner right away. By using a pre-made pie crust and your slow cooker, this savory and filling meal comes together with practically no work. Just line your slow cooker with pie crust, throw the rest of the ingredients inside, and let it cook while you do a load of laundry — it won’t be long before you’re enjoying a homemade dinner.
Click here for the recipe.


Paella is a Spanish seafood and rice dish that’s so delicious, you won’t believe you can make it at home in your Dutch oven. This version is a much easier alternative to the classic paella-making technique (no orange and pine wood-burning fire needed) and produces a wonderful dish for a hearty family meal.
Click here for the recipe.


This is the easiest weeknight dinner ever. Combine all your ingredients in a slow cooker in the morning, and then allow them to cook on low for eight hours. Then, come home to the aroma of fragrant garlic-and-herb chicken.
Click here for the recipe.


6 Protein-Packed One-Pot Meal Recipes

We all know that throughout the course of a busy work week, it can be hard to juggle your job, the gym, and cooking yourself a nutrient-dense meal. The perfect solution is the one-pot meal.

These recipes enable you to knock out several days worth of cooking in a few hours, or even minutes, while reaping the benefits of a healthy, complete meal. In addition to saving time, don’t forget you’ll be saving a nice chunk of change in the process as well.

Here are some of our favorite one-pot recipes. You can use these recipes as meal prep for the whole week—lunch or dinner—so you don’t have to worry about cooking after a long day of working, working out, and generally kicking ass.


Steak and Bean Burrito Bowl

Serves: 4
Nutrition: 450 calories, 13 g fat (5 g saturated fat), 563 mg sodium, 42 g carbs (6 g fiber, 3 g sugar), 41 g protein (calculated without sour cream and with ½ cup brown rice per serving)

What better way to eat some of our favorite protein-packed foods—black beans and grass-fed beef—than in a burrito bowl. This tortilla-less dish is not only delicious but also budget friendly. Even though grass-fed beef can be pricey, this recipe doesn't only rely on the beef. That way, you can save money and be just as satisfied by the ample amount of veggies it's served with.


2. Vegan Philly Cheesesteak

Sometimes, you just want a good old meaty, cheesy sandwich. But how do you do this when you&rsquore vegan?

Make this Vegan Philly Cheesesteak sandwich! It&rsquos savory, hearty, cheesy, and totally hits the spot&hellip without any meat or cheese.

And it&rsquos packed with a whopping 49.5 grams of protein. And less than 5 grams of fat!

So, what&rsquos the secret? Well, it&rsquos a couple of things.

For the meaty texture, you&rsquoll be using seitan. In case you don&rsquot know what seitan is, it&rsquos a meat substitute made from vital wheat gluten, and it has a steak-like texture.

A 3.0 oz serving provides more than 40% of your daily protein needs. That&rsquos like what you would find in a 3.0 oz. serving of steak.

You can buy seitan prepackaged, but if you&rsquod like to save some money, you can make it at home. For that, you&rsquoll need to stock up on some vital wheat gluten, which you can find here.

And for the cheesy texture, you&rsquoll be making your own provolone &ldquocheese&rdquo. For that, you&rsquoll be using firm tofu, lemon juice, spices, tapioca starch, and nutritional yeast.

The tapioca starch gives the cheese the stretchiness of cheese, while the nutritional yeast adds cheesiness. If you need to stock up on nutritional yeast, you can get some here.

Per Serving:

  • Calories: 400
  • Fats: 4.8g
  • Protein: 49.5g
  • Carbs: 39.2g
  • Fiber: 0g
  • Sugar: 6.4g

How to meal prep a high-protein breakfast, lunch, or dinner

Keep it balanced: Choose high-quality protein sources, like meat, seafood, legumes, veggies, and dairy. Each meal should also include a complex carbohydrate (like sweet potatoes or quinoa), vegetables or fruit, and some healthy fat (like avocado, nuts, or olive oil) to cover all your macronutrients.

Mix and match: For each dish you create, prepare extra servings of protein so you can easily swap them into other dishes or recipes. For example, if you have extra tofu, save it to create an easy stir-fry later in the week. This will save you time in the long run and keep your prep relatively simple and stress-free.

Invest in the right storage: Once you have your meals ready, storing them properly will help maintain overall freshness. Pick glass over plastic to avoid harmful chemicals like BPA (which can wind up in your food). Glass jars, zip-top bags, and meal prep containers are all great options.

Although there&rsquos no shortage of healthy recipes, certain options work better than others for meal prep. Here, you&rsquoll find delicious breakfasts, lunches, and dinners that will last for days in the fridge (or for weeks in the freezer) and are loaded with metabolism-boosting, filling protein.

1. Thai Turkey Lettuce Cups

Meal prep doesn&rsquot need to take all day these turkey cups, for example, come together in 20 minutes and boast 43 grams of protein. Even better, the filling is beyond easy to reheat and pack into lettuce leaves, making for a lunch that requires next to no effort, but still feels fresh.

2. Spinach and Cheese Egg Muffins

These delicious spinach egg muffins contain a trio that&rsquos guaranteed to please: protein-packed eggs, nutrient-rich veggies, and creamy goat cheese. You&rsquoll get 4 grams of protein per muffin, so feel free to have two or three alongside a serving of cottage cheese or Greek yogurt to hit your morning quota.

3. Fiery Black Bean Soup

Vegan recipes can be protein-packed too. This spicy black bean soup (which goes vegan if you switch chicken broth for vegetable) provides 20 satiating grams of protein per serving, plus tons of fiber and plant-powered nutrients. Bonus: You&rsquoll get up to four full lunches or dinners from just one batch.

4. Honey-Spiced Salmon With Quinoa

Salmon and quinoa are truly a power duo&mdashone is a complete plant-based protein, the other a rich source of omega-3 fatty acids. In this recipe, red cabbage, cooked quinoa, honey, salmon, and lime combine into a delicious meal prep option with 41 grams of protein per serving.

5. Grilled Ratatouille Linguine

Craving a restaurant-quality pasta dish without all the effort? Make this veggie-packed linguine, which transforms ratatouille into a grilled delicacy. You&rsquoll get a surprising 15 grams of protein per helping, plus more if you use a pasta made from chickpeas or other alternative grains.

6. Herb Shrimp and Cabbage Roll-Ups

With 15 grams of protein (but only 105 calories) per roll, these veggie-wrapped takes on the Vietnamese classics are an ideal make-ahead lunch. Even better, they&rsquore meant to be served cold and they already have the dipping sauce inside&mdashno microwave or extra container necessary.

7. Turkey Burgers with Tomato Relish

You won&rsquot even miss the beef after trying these Greek turkey burgers with zucchini, mint, and tangy tomato-feta relish&mdashplus 28 grams of protein per serving. Simply prep your patties and throw them into the fridge or freezer, depending on how long you'll wait, to have on hand when you need healthy food fast.

8. Arugula and Chickpea Salad

Craving greens? They don&rsquot have the most protein&mdashbut with the right companions, you can get plenty of the stuff from a salad. This easy-to-prep winter mix offers a respectable 14 grams of protein per serving, combining protein-rich chickpeas, nuts, and cheese with the vitamins and phytonutrients of arugula.

9. Sheet Pan Halibut with Potatoes

It&rsquos time to try halibut, an underutilized fish that boasts tons of vitamin A, niacin, calcium, iron, magnesium, potassium, and selenium. And since it&rsquos a sheet pan recipe, there&rsquos barely any cleanup&mdashnot to mention a whopping 40 grams of protein per serving. Add this one to your rotation ASAP.

10. Kale and Chickpea Soup

Chickpeas are protein powerhouses, and they&rsquore the main reason that this soup has 17 grams of the stuff per bowl. But the best part might be that it&rsquos plant-powered without feeling like a chore. You&rsquoll actually enjoy eating your veggies (and making your own food) with this easy vegetarian recipe.

11. Tex-Mex Salmon Bowl

Meal prep doesn&rsquot get easier than this bowl, which upgrades pre-made rice and canned black beans with buttery salmon and avocado. You&rsquoll get an unbelievable 53 grams of protein, plus tons of fiber and healthy fats, from just 20 minutes of work&mdashincluding the time it takes to make your own salsa.

12. Vegetable Fried Rice

Say goodbye to takeout. Swap your go-to order for this plant-based version with under 500 calories and 19 grams of filling protein from edamame. You&rsquoll curb cravings while keeping your sodium intake in check. There&rsquos no meat or eggs required&mdashyou can even trade honey for maple syrup to go entirely vegan.

13. Sautéed Chicken and Salad

For a nutritious meal that&rsquoll also stun your followers, we recommend this pan-cooked chicken and mixed salad with passion fruit vinaigrette. Its 33 grams of protein aren&rsquot the only reason to give it a try with at least half your plate taken up with raw veggies, it&rsquoll make you feel as good as it looks.

14. Crunchy Turkey Salad

Whether you&rsquore repurposing holiday leftovers or trying to get rid of extra rotisserie chicken (which swaps well with turkey), consider this recipe your new go-to treat, offering a huge 41 grams of protein. Most of the prep in this meal is already done you just need to cut the salad, whip up the dressing, and enjoy.

15. Salmon Banh Mi with Spicy Mayo

Salmon is a staple in high-protein meal prep for a reason: It&rsquos high in nutrients and protein while being extremely versatile. The fish especially shines through in this Vietnamese banh mi, which features carrots, radishes, cilantro, and plenty of spice, not to mention 26 grams of protein.

16. Sheet Pan Chicken Tikka

Give your tikka masala a makeover. You&rsquoll get all the traditional flavors of the Indian dish&mdashgaram masala, cilantro, and yogurt&mdashwithout overindulging on carbs or calories. Even picky eaters will find something to love about this hearty meal, which packs in 55 grams of protein per serving.


4. One-Pot Pasta With Peas and Bacon

Adding peas to any pasta dish helps to boost the fiber, since 2/3 cup of the legume has 4 grams of fiber, according to the USDA. And the use of yogurt in this pasta dish adds probiotic benefits, Gorin says.

Get the One-Pot Pasta With Peas and Bacon recipe and nutrition info at The Endless Meal.


Our Best One-Pot Meals

Satisfy your comfort food craving without making a sinkful of dirty dishes. From warming soups and stews to comforting bowls of macaroni and cheese, these dishes are all about big flavor — and easy cleanup!

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Goulash

Not to be confused with the Hungarian dish of paprika-spiced stewed meat and vegetables, this American version of goulash, also referred to as "slumgullion," is made with ground beef and pasta. The beef is cooked down with plenty of aromatics and spices and combined with tomatoes, pasta, and cheese to create the perfect comfort meal. We added paprika to the dish in a nod to its Hungarian counterpart.

Macaroni and Cheese

You can't go wrong with Tyler's macaroni and cheese. He uses cheddar and Parmesan to play up the classic flavors. Bake in the oven for 25 to 30 minutes for a perfect golden crust.

Simple, Perfect Chili

The name says it all: Ree's chili is a simple, perfect one-pot meal-in-a-hurry.

Creamy Skillet Chicken

One humble skillet has four jobs in this easy weeknight meal: it sears, sautes, simmers and steams. The cleanup is so minimal, your dishwasher will be out of work!

Perfect Pot Roast

Chicken Ramen Noodle Casserole

Low maintenance and packed with flavor, this creamy casserole transforms dorm-friendly ramen noodles into a satisfying casserole for a crowd.

20-Minute Instant Pot Shrimp Scampi Pasta

The genius of this recipe is that all of the ingredients &mdash wine, garlic, shrimp &mdash even the pasta &mdash cook together in one pot. Just make sure to use shrimp that's still frozen or they will overcook. You don't have to serve garlic bread with the dish, but there's nothing better for sopping up all that delicious buttery sauce.

Roasted Squash Chili Mac

Lobster Macaroni and Cheese

Use tomato paste, heavy cream and sweet chunks of lobster tail to create an extra-thick, extra-decadent macaroni and cheese that's worthy of a special occasion.

Mac and Smoked Gouda with Cauliflower

Mac and Cheese with Bacon

Chickless Pot Pie

Buffalo-Chicken Mac and Cheese

Chicken and Noodles

"Not to be confused with chicken noodle soup," Ree says, "this recipe is more of a thick chicken stew." To thicken the sauce, Ree adds a mixture of flour and water that she calls a "cowboy's roux" &mdash fitting for a hearty meal on the ranch.

Jack's Brunswick Stew

Trisha likes to use hen in her Brunswick stew. It's a fattier bird, which produces a rich broth, but it can be hard to find in grocery stores. Not to worry &mdash standard chicken is just as good, she says.

One-Pot Pulled Pork Mac and Cheese

Add pulled pork to this Cheddar-and-mozzarella mac and cheese top it with barbecue or hot sauce if you're feeling bold.

Beef Stew with Root Vegetables

Leftover Baked Potato Soup

Don't let leftover baked potatoes from last night's dinner go to waste. Alton halves the potatoes, then scoops out the starchy filling and feeds it through a ricer. The potatoes' mild flavor blends perfectly with the buttermilk, sour cream and grated Parmesan.

Chicken Soup with Matzo Balls

Ina starts by making a homemade chicken stock, which she later uses to cook the matzo balls in. Leave the skins on the onion and garlic &mdash it gives the soup its golden hue, and "it all gets strained later," Ina says.

Chicken Pot Pie

Curry Chicken Pot Pie

New England Clam Chowder

Spicy Beef Chili

Tyler's Texas Chili

Spaghetti and Meatball "Stoup"

Spicy Corn Chowder

Manhattan Clam Chowder

Shortcut Fried Chicken and Dumplings

Leftover fried chicken thankfully finds its way into this creamy skillet dinner, and the biscuit-like dumplings bake up into a flaky, golden crust. It's like chicken and dumplings meets pot pie.

Shepherd's Pie

Shepherd's pie is the perfect way to get your kids to eat their vegetables. Packed with protein and fiber, Alton's hearty homage to the U.K. comfort food will leave your family stuffed and happy.

Sausage and Veggie Stew

Italian Chicken Soup with Parmesan Gnocchi

Chicken and Dumpling Soup

Broccoli Cheese Soup

Easy Tomato Soup with Grilled Cheese Croutons

Grilled cheese and tomato soup is a classic combination that kids love. Ina's easy soup recipe features a thick, oniony base and perfectly golden grilled cheese croutons for a sophisticated spin that adults will appreciate.

Mac and Cheese Soup

Easy Chicken and Dumplings

Sunny recommends twining up the thyme, parsley and sage before submerging them in the chicken broth. It makes it easier to remove the herbs once the broth has taken on their earthy flavors.

Matzo Ball Soup

To make the matzo balls, Bobby uses seltzer water, egg and schmaltz (rendered chicken fat used for frying). Staying true to character, he steeps roasted jalapenos in his broth for a spicier soup.

Chicken Stew

Giada's stew is quick and easy to prepare since it doesn't require cooking a whole chicken. Using only chicken breasts cuts down on time and prep work.

Mexican Chorizo & Turkey Chili

Quick and Spicy Tomato Soup

Creamy Stovetop Macaroni and Cheese

Chunky Chili

Chunks of chuck roast and three different beans lend bite and texture to Ree&rsquos super-easy chili.

Creamy Baked Macaroni and Cheese

Creamy Baked Macaroni and Cheese with Kale and Mushrooms

Creamy Jalapeno Popper Macaroni and Cheese

Creamy Pizza Macaroni and Cheese

Breakfast Macaroni and Cheese with Sausage and Hash Browns

Macaroni and Cheese Carbonara

Chicken Tortilla Casserole

Make-Ahead Paella Casserole

Chicken Tetrazzini Casserole with Cauliflower

Black Bean Lasagna

Tuna Noodle Casserole

Classic Italian Lasagna

Oxtail Stew

This oxtail stew is inspired by the Jamaican version, with tender oxtails and butter beans seasoned with spicy habaneros, ginger and allspice. Time is the key to the comforting brown gravy, which simmers for several hours, intensifying in flavor and rich color. We love it even more the next day, once the beans have had time to break down and the oxtails melt into the gravy even more. Serve with a few dashes of hot sauce for added heat and acidity.

Sloppy Joe and Macaroni Casserole

Baked Bean Casserole

Stewed Lentils and Tomatoes

You&rsquove never had lentils this delicious before. Don&rsquot skip the fresh thyme or red wine vinegar &mdash together, they add a huge pop of flavor!

Baked Penne with Roasted Vegetables

Feel Good Sweet Potato Stew

Packed with sweet potatoes, beans and nuts, Michael&rsquos hearty stew is a dish you&rsquoll crave again and again.


8 One-Pot Meals That Are Packed With Protein

Of all the cooking tools that we fit chicks worship, Crock-Pots may be the most heralded of all. First and foremost, the slow, low-simmer cooking style results in juicier, tender meats and more infused flavors—perfect for turning plain chicken breasts or turkey grounds into mouthwatering meats. But most importantly, cooking in a single pot dramatically reduces meal prep time. All that’s required is a can opener, chopping knife/board and some patience as the dish prepares itself for four to eight hours.

And if you’re prepping a batch of healthy meals in a single pot for the week, chances are you have a healthy dose of protein on the roster to help build your muscles after class and keep you energized at work. That’s why we’ve scoured the web for of the juiciest, tastiest, protein-rich dishes you can cook in a single pot.

Bon appétit, and happy gains!

Sea Bass and Seafood Italian One-Pot

Recipe from : Good Food magazine
Protein count : 45 grams

Low in fat (less than 1 gram per serving of lobster and shrimp), shellfish are some of the healthiest forms of protein you can eat. And with 45 total grams of protein in one serving, the heart- and cholesterol-healthy benefits are aplenty in this single-pot seafood dish.

The Make-It Bacon Paleo Chicken Classic

Recipe from : Bodybuilding.com
Protein count : 52.6 grams

According to its originators at Bodybuilding.com, this one-pot dish was inspired by the eating habits of our hunting and gathering ancestors. From the ultra-lean chicken breast to the heart-healthy garlic, the recipe is a perfect post-workout muscle recuperation solution.

Slow Cooker Jerk Chicken

Recipe from : The Healthy Maven
Protein count : 34 grams

Although the leanest part of the chicken, the breast, is missing from this zesty one-pot meal, that doesn’t mean it’s not still packed with metabolism- and muscle-boosting protein. Not to mention, the jerk seasoning is super low in calories. But since the drumsticks are a bit fattier, save the dish for an end-of-week treat.

Hearty Lamb Stew

Recipe from : Good Food magazine
Protein count : 38 grams

Like chicken drumsticks, lamb isn’t necessarily the leanest kind of protein you can chew on. But with high levels of vitamin B12, selenium, niacin and, of course, protein, the gamey meat should still be incorporated into a balanced diet. This stew recipe also has plenty of lean, fibrous vegetables to boot.

One-Pot Spicy Cajun Chicken and Rice

Recipe from : Le Creme de la Crumb
Protein count : 35.1 grams

With boneless, skinless chicken breasts, ultra low-sodium broth and low-cal seasoning, this one-pot dish packs on the protein (and the flavor). Looking to cut carbs, too? Remove the rice and scoop chicken into lettuce wraps for a light, zesty lunch.

Quinoa and Shrimp Paella

Recipe from : Skinny Ms.
Protein count: 22 grams

Although paella is normally made with rice, Skinny Ms. modified the recipe with a protein-heavy twist: Replace grains with quinoa, one of the most protein-rich foods available. The result? A doubly muscle-boosting, easy-to-make dish. In addition to being a super-high form of protein, shrimp also contains tons of immune system-enhancing and muscle-building nutrients, like choline, copper, B12 and selenium. Science = delicious.

The College Boy/Girl

Recipe from : Bodybuilding.com
Protein count : 56.2

Although Bodybuilding.com dubs this dish “The College Boy,” we’re unofficially re-naming it as “The Protein-Rich One-Pot Dish For Girls and Guys On-The-Go.” Requiring no cutting, slicing or sorting, only a can opener, this dish boasts a serious dose of protein and veggies. You can even use the time you save meal prepping to squeeze in an extra workout.

Eggplant and Chickpea Stew

Recipe from : Eating Well
Protein count : 21 grams

When it comes to getting the daily recommended dose of protein, for vegetarians and vegans, chickpeas are a must. The legume is broken down into amino acids, delivered directly to bodily tissues. What’s more, the peas are incredibly versatile. Their mild taste and mashable texture can be applied to a number of dishes. Serve this healthy recipe with quinoa on the side for an extra dose of vegetarian-friendly protein.

Julia Sullivan is a freelance writer and editor in New York City. When she's not picking heavy things up and setting them down again (more commonly known as weight lifting), trying to prepare healthy meals in her doll-sized Manhattan studio or writing about the latest fitness craze, she chronicles her zany adventures as a new New Yorker in her blog, Jules & the City. You can also follow her on Twitter.


3 Easy Lunchbox Meals

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Start with a salad base. Make it from lettuce, tomatoes and lean ground meat. During the week, add different ingredients to your salad base and have a different meal every day. Here we will teach you how to easily prepare super delicious meals for lunch. We will present you the 3 lunch box meal ideas that you and your partner or kids would love! They’re super easy, practical and tasty!

There’s no cooking at all, except for the ground meat. You will need to get very lean meat because all three of these meals are gonna be served cold. We’ll be using a very lean bison, but you can use lean turkey or chicken breasts.

Roll up your sleeves and let’s make this lunchbox trio!

TEX-MEX Lunchbox

To make the first healthy lunch add lettuce, a fourth of the meat, and 1 diced tomato. Then add the remaining ingredients for the Tex-Mex lunchbox. I recommend adding the avocado the morning you’re going to eat the meal and squirting a little lime on top to prevent any browning. Garnish with jalapenos if you like!

Greek-Ish Meal Prep Lunchbox

Let’s make Tzatziki for this Greek-is bison, turkey, or chicken salad. Mix all of the ingredients for the Tzatziki in a bowl and refrigerate overnight for best results in terms of flavor. Make a salad from lettuce, a fourth of the meat, and 1 diced tomato. Then add about 1/4 cup of the tzatziki along with a serving of wheat pita chips or pita bread. You can keep the pita chips/bread in a separate bag so they will not get soggy. Garnish and enjoy!

Mediterranean-Ish Meal Prep Lunchbox

This is another great and easy lunchbox idea with Chickpea Salad. To make this Chickpea Salad add 3 cups of drained chickpeas, cucumber, feta cheese crumble, olive oil and seasoning. Then assemble the meal. Add lettuce, meat and diced tomato. Add a serving of the Chickpea Salad. Enjoy the salad with your favorite low-calorie vinaigrette.

There are a lot of ideas for lunch boxes that you can take to work, on a trip, or to make a kids lunch. I hope you will enjoy these three delicious and healthy lunch ideas.


17 High-Protein Meatless Meals You Can Make in 1 Pan

Washing a ton of dishes on weeknights is pretty much out of the question—frankly, it's often hard enough to rally the energy to even cook dinner at all. That's where one-pan meals come in. Whether it's a quick stir-fry, a skillet bake, or something that needs to simmer on the stove, a one-pan recipe requires minimal clean-up and kitchen space.

And, meatless one-pan meals are extra simple, because they tend to take less time to cook than their meaty counterparts. The one problem? It can be tough to find meatless recipes that are high in protein. To make sure you're getting at least 15 grams of protein in every meal—the minimum amount that registered dietitians recommend—you can load up on ingredients like beans, cheese, eggs, and nuts. Whether you're a vegetarian, vegan, or just feel like trying out the occasional meat-free meal, it's great to have some go-to dinners up your sleeve.

These 17 recipes are satisfying, delicious, and totally vegetarian (and some are even vegan!). Bookmark your favorites, and pick one to make for dinner tonight.