Tasty Scroll : High Protien, Healthy Lunch Breakfast Recipes

High Protein Meals

Quick & Healthy One-Person High Protein Meal

By Jamie #One-person high protein meal

A One-Person High Protein Meal is perfect for anyone looking to eat healthy without the hassle of complicated cooking. High-protein meals play a key role in muscle repair, keeping you full longer (satiety), and supporting weight control. When you’re cooking just for yourself, it’s all about easy, solo meals that don’t lead to waste or stress. These meals are especially great for busy lifestyles, fitness goals, or sticking to a clean eating plan.

One-Person High Protein Meal

A one-person high protein meal is a simple, nutritious option designed for solo eaters. It supports muscle health, keeps you full, and fits perfectly into busy or healthy lifestyles.

One-Person High Protein Meal

Grilled Chicken Quinoa Bowl

This protein-packed bowl is perfect for solo lunches or dinners and comes together in under 30 minutes. It combines lean chicken, fiber-rich quinoa, and colorful veggies.


Ingredients:

  • 1 boneless, skinless chicken breast

  • ½ cup cooked quinoa

  • ½ cup cherry tomatoes (halved)

  • ¼ avocado (sliced)

  • 1 tbsp olive oil

  • Salt, pepper, garlic powder to taste
    How to Make:
    Season chicken and grill or pan-fry until fully cooked. Layer cooked quinoa in a bowl, top with sliced chicken, tomatoes, and avocado. Drizzle olive oil on top.
    Per Serving: ~450 calories, 28g carbs, 40g protein, 18g fat

Tofu and Broccoli Stir-Fry

This meatless meal is loaded with plant-based protein and crunchy vegetables for a filling, flavorful dinner.

Tofu and Broccoli Stir-Fry
Ingredients:

  • ½ block extra firm tofu (cubed)

  • 1 cup broccoli florets

  • 1 tsp soy sauce

  • 1 tsp sesame oil

  • 1 clove garlic (minced)

  • ½ tsp ginger
    How to Make:
    Sauté tofu until golden, then add garlic, ginger, and broccoli. Stir in soy sauce and sesame oil. Cook until broccoli is tender.
    Per Serving: ~350 calories, 15g carbs, 25g protein, 20g fat

Turkey Lettuce Wraps

These low-carb wraps are light yet satisfying, perfect for a high-protein lunch or snack.


Ingredients:

  • 100g lean ground turkey

  • 2–3 large lettuce leaves

  • 1 tbsp hoisin or low-sugar sauce

  • 1 tsp olive oil

  • ¼ cup shredded carrots
    How to Make:
    Cook turkey in olive oil until browned, stir in sauce and carrots. Spoon into washed lettuce leaves and fold to eat.
    Per Serving: ~300 calories, 10g carbs, 28g protein, 16g fat

Egg and Spinach Scramble

A classic, protein-rich breakfast or light dinner option that’s fast and full of nutrients.

Egg and Spinach Scramble
Ingredients:

  • 2 whole eggs + 1 egg white

  • 1 cup spinach (fresh or frozen)

  • 1 tsp olive oil or butter

  • Salt and pepper
    How to Make:
    Whisk eggs. Heat oil in a pan, wilt the spinach, then pour in eggs. Stir gently until scrambled and cooked.
    Per Serving: ~220 calories, 3g carbs, 18g protein, 15g fat

Tuna and Chickpea Salad

This no-cook recipe is great for meal prep and full of clean, satisfying protein.


Ingredients:

  • 1 small can tuna in water (drained)

  • ½ cup canned chickpeas (rinsed)

  • 1 tbsp Greek yogurt or olive oil

  • Lemon juice, salt, pepper

  • Chopped parsley or onion (optional)
    How to Make:
    Mix all ingredients in a bowl until well combined. Serve cold.
    Per Serving: ~380 calories, 20g carbs, 30g protein, 18g fat

Cottage Cheese Power Bowl

This savory-sweet mix is great for breakfast or a post-workout snack.

Cottage Cheese Power Bowl
Ingredients:

  • ½ cup low-fat cottage cheese

  • ¼ cup sliced cucumber

  • ¼ cup berries or cherry tomatoes

  • 1 tbsp sunflower seeds

  • Dash of pepper or cinnamon
    How to Make:
    Layer ingredients in a bowl, season as preferred, and serve chilled.
    Per Serving: ~250 calories, 12g carbs, 20g protein, 12g fat

Baked Salmon with Green Beans

A simple yet elegant high-protein meal that’s rich in omega-3s and fiber.


Ingredients:

  • 1 salmon fillet (~120g)

  • 1 cup green beans

  • 1 tsp olive oil

  • Lemon juice, salt, black pepper
    How to Make:
    Place salmon and beans on a baking sheet. Drizzle with oil and season. Bake at 400°F (200°C) for 15–18 minutes.
    Per Serving: ~420 calories, 8g carbs, 36g protein, 25g fat

Greek Yogurt and Peanut Butter Bowl

A creamy, sweet treat that’s high in protein and ready in 5 minutes.

Greek Yogurt and Peanut Butter Bowl
Ingredients:

  • ¾ cup plain Greek yogurt

  • 1 tbsp peanut butter

  • 1 tsp honey (optional)

  • 1 tbsp chia seeds
    How to Make:
    Mix yogurt with peanut butter and honey. Top with chia seeds. Chill or enjoy immediately.
    Per Serving: ~300 calories, 15g carbs, 22g protein, 17g fat

Lentil and Veggie Soup

This hearty soup is warm, comforting, and packed with protein and fiber.


Ingredients:

  • ½ cup cooked lentils

  • 1 cup mixed vegetables (carrot, spinach, celery)

  • 1 ½ cups vegetable broth

  • Garlic, herbs, pepper
    How to Make:
    Combine everything in a pot. Simmer for 15–20 minutes until veggies are soft.
    Per Serving: ~280 calories, 28g carbs, 18g protein, 8g fat

Protein Pancakes

A delicious way to start your day with a protein boost without feeling heavy.

Protein Pancakes
Ingredients:

  • 1 scoop protein powder

  • 1 egg

  • ¼ cup rolled oats

  • ¼ cup milk (any kind)

  • ½ tsp baking powder
    How to Make:
    Blend all ingredients and cook pancakes on a non-stick skillet until golden.
    Per Serving: ~320 calories, 20g carbs, 28g protein, 12g fat

Conclusion

One-person high protein meals are a smart, satisfying choice for anyone looking to eat healthy without the hassle of big-batch cooking. They help build muscle, keep you full longer, and support weight management—all while being quick, easy, and waste-free. Whether you’re working toward fitness goals, maintaining a balanced diet, or just need a solo meal that delivers on nutrition and flavor, these recipes make it simple to stay on track without sacrificing taste or convenience.