3 High-Protein Meals Under 5 Ingredients Video



Eating a high-protein diet has numerous benefits, from aiding in muscle repair and growth to keeping you feeling full longer, which can help in managing your weight. However, cooking healthy meals doesn't always have to involve complicated recipes or long ingredient lists. Here are three delicious, high-protein meals you can whip up with just five ingredients each.


1. Protein-Packed Oats

Start your day strong with a bowl of protein oats, a simple yet delicious meal that combines the goodness of whole grains, fruit, and protein powder.


  • - Rolled Oats: A great source of complex carbohydrates and fiber that provides sustained energy.
  • - Banana: Adds natural sweetness and is high in potassium, which helps in maintaining proper muscle and nerve function.
  • - Peanut Butter: Provides healthy fats and protein, enhancing the meal’s satiety factor.
  • - Protein Powder: Boosts the protein content significantly, which is essential for muscle repair.
  • - Cinnamon: Adds flavor without calories and has antioxidant properties.


1. Cook the Oats: Prepare 1 cup of rolled oats with water or milk according to package instructions.
2. Add Protein Powder: Stir in one scoop of your favorite protein powder. Choose a flavor that complements your toppings.
3. Top with Banana and Peanut Butter: Slice a banana and add it to the oats. Then, drizzle with a tablespoon of peanut butter.
4. Sprinkle Cinnamon: For an extra touch of flavor, add a dash of cinnamon.


2. Pesto Pasta Delight

This hearty and nutritious meal is perfect for lunch or dinner and combines the rich flavors of pesto with protein-rich ingredients.


  • - Pulse Pasta: Made from legumes like chickpeas or lentils, pulse pasta is higher in protein and fiber than traditional pasta.
  • - Cottage Cheese: Adds creaminess and is a low-fat source of protein.
  • - Pesto: Brings a vibrant flavor and richness to the dish.
  • - Parmesan: Offers a salty bite and additional protein.
  • - Chicken: A lean protein that makes this dish more filling and satisfying.
  • - Sautéed Zucchini: Adds texture and nutrients without overpowering the dish.


1. Cook the Pasta: Prepare the pulse pasta according to the package instructions.
2. Add Pesto and Cottage Cheese: Mix in 2 tablespoons of pesto and a half-cup of cottage cheese. This adds a creamy texture and extra protein.
3. Add Chicken: Slice cooked chicken breast and add it to the pasta.
4. Mix in Sauteed Zucchini: Sautee diced zucchini in a pan with a bit of olive oil, then add it to the pasta.
5. Sprinkle Parmesan: Top with a sprinkle of grated Parmesan cheese.


3. Tuna Wrap

A refreshing and easy wrap that’s perfect for a quick lunch, packed with protein and crisp vegetables.


  • - Avocado: Provides creamy texture and healthy fats.
  • - Canned Tuna: Rich in protein and omega-3 fatty acids, which are good for heart health.
  • - Capsicum: Adds crunch and is high in vitamin C.
  • - Cucumber: Brings freshness and hydration to the wrap.
  • - Coleslaw: Crunchy and tangy, adding texture and flavor without many calories.


1. Prepare the Wrap Filling: Drain one can of tuna and mix it with diced avocado. Add finely chopped capsicum and cucumber for crunch.
2. Add Coleslaw: Mix in a handful of coleslaw for extra vegetables and a refreshing texture.
3. Wrap it Up: Place the filling in a tortilla wrap, roll it up, and it's ready to eat.



These three high-protein meals showcase that with just five ingredients, you can create delicious, nutritious, and fulfilling dishes that cater to various tastes and meal times. Whether you’re looking for a hearty breakfast, a satisfying lunch, or a wholesome dinner, these recipes make it easy to keep your meals simple yet protein-rich.

Disclaimer: This article provides general dietary information and is not intended as a substitute for professional medical advice. Always consult a healthcare provider before making significant changes to your diet, especially if you have health conditions or specific dietary needs.

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