These protein-packed recipes will quickly find themselves in your weekly rotation.

December 12, 2017

Fast food doesn't always need to mean unhealthy food. Take these three dietitian-approved recipes from Chris Mohr, R.D., that take advantage of ready-to-go ingredients for ultra-quick meals. With a few select foods on hand, you can have a breakfast, lunch, or dinner ready in less than five minutes (yes, really).

Protein Breakfast Bowl

This meal packs a nice punch of protein, which many people tend to ignore during breakfast, according to Mohr. It's important to spread your protein consumption throughout the day so you feel fueled until the next meal.


  • 1 cup plain Greek yogurt or cottage cheese
  • 1/2 cup fresh or frozen berries
  • 1 tablespoon of ground flax seeds or chia seeds

Directions: Add the Greek yogurt or cottage cheese to a bowl, then top with a handful of fresh or frozen berries and seeds.

Protein Lunch Bowl

This meal is loaded with healthy fat from the fish and avocado and packs a nice filling fiber and protein punch with the black beans.


  • 1 packet of salmon or tuna
  • 1/2 can black beans
  • 1 tablespoon guacamole or half a fresh avocado
  • 2 tablespoons balsamic vinaigrette dressing

Directions: Start with a medium-size bowl or to-go container. Add the packet of salmon or tuna, black beans, guacamole or avocado, and balsamic vinaigrette dressing. Enjoy with whole-grain crackers or on top of a bed of fresh greens.

Pasta Chicken Dinner

One of the best secrets for a quick dinner (for just yourself or for the entire family) is a rotisserie chicken. If you have a box of pasta, a jar of pesto, and any veggies at home, you're ready to whip up a super-easy and delicious dinner, stat.


  • 1 cooked rotisserie chicken
  • 1 box pasta
  • 1 cup veggies
  • 3 tablespoons prepared pesto
  • Mixed greens and balsamic dressing for a side salad

Directions: Cook the pasta according to directions on the box. While it's cooking, chop the chicken and cook the veggies. When the pasta is done, toss with the veggies and chicken in a bowl with pesto, and add the side salad.

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