High-Protein Meals You Can Make With Under 5 Ingredients
- David Cozzens
- 21 hours ago
- 7 min read
Want quick, protein-packed meals with minimal effort? This guide covers simple recipes requiring no more than five ingredients, perfect for busy schedules. Using staples like chicken, eggs, Greek yogurt, and beans, these meals are fast, nutritious, and easy to prepare. Each recipe takes 30 minutes or less and includes protein counts to help you stay on track with your fitness goals. Here's a sneak peek:
Crispy Baked Chicken Tacos: Shredded chicken, tortillas, refried beans, and cheese.
Easy Pesto Salmon: Salmon, pesto, and salt.
Green Chili Chicken Enchiladas: Chicken, salsa verde, cheese, and tortillas.
Ground Turkey Taco Skillet: Turkey, black beans, fire-roasted tomatoes, corn, and cumin.
Baked Chicken Orzo: Chicken, orzo, chicken stock, cream, and tomato.
These recipes are perfect for professionals in Orange County or anyone looking to simplify meal prep. Pair them with a fitness plan like Train with Dave for optimal results.
Crispy Baked Chicken Tacos
Ingredients and Preparation
For these mouthwatering tacos, you’ll need just four simple ingredients: 2 cups of shredded cooked chicken (a store-bought rotisserie chicken works great), 8 flour tortillas, 1 can (16 oz) of refried beans, and 2 cups of Mexican cheese blend.
Start by preheating your oven to 400°F. Take each tortilla and spread about 2 tablespoons of refried beans down the center. Layer it with ¼ cup of shredded chicken, then top it off with ¼ cup of cheese. Fold the tortilla in half and place it on a baking sheet lined with parchment paper. To ensure even crisping, stand the tacos upright, leaning them against each other. Bake for 20–25 minutes, or until the tortillas are golden and the cheese is perfectly melted.
Prefer corn tortillas? Feel free to swap them in! Once you’ve mastered these tacos, why not try another quick, high-protein dish like Easy Pesto Salmon?
Easy Pesto Salmon
Ingredients and Cooking Instructions
This pesto salmon recipe keeps things simple with just three ingredients: salmon, pesto, and salt. Start by preheating your oven to 400°F. Place the salmon fillets on a baking sheet lined with parchment paper or lightly greased. Sprinkle a small amount of salt over the fillets, then spread a thin layer of pesto on top. Bake until the salmon is flaky and reaches an internal temperature of 145°F.
If you’re after a crispier texture, give the air fryer a try. Preheat it to 400°F, prepare the salmon the same way, and cook for a shorter time to achieve golden, crispy edges. This approach not only saves time but also keeps the salmon’s nutrients intact, making it a great option for those focused on muscle recovery and fat loss.
Protein Content and Tips
Salmon is packed with high-quality protein and omega-3 fatty acids, which are great for muscle recovery, heart health, and reducing inflammation. Want an even crispier finish? Pop the salmon under the broiler for a minute or two, but keep a close eye on it to avoid overcooking.
Serve this flavorful dish with roasted vegetables or a fresh salad for a well-rounded, nutritious meal. Ready for your next high-protein recipe? Check out the Ground Turkey Taco Skillet for another tasty option.
Green Chili Chicken Enchiladas
Ingredients and Preparation
For this simple yet flavorful recipe, you'll need cooked chicken, salsa verde, a cheese blend, and corn tortillas. To save time, rotisserie chicken works perfectly.
Start by shredding the chicken. Briefly warm the tortillas to make them pliable, then fill each one with the shredded chicken. Roll them up and place them seam-side down in a baking dish. Pour salsa verde generously over the top, then sprinkle the cheese blend evenly. Bake until the cheese is melted and bubbly, and the enchiladas are thoroughly heated.
Protein Boost and Meal Prep Ideas
Packed with protein, these enchiladas are great for keeping you full and aiding muscle recovery. If you’re into meal prepping, make a bigger batch and store the unbaked enchiladas in the fridge. When it’s time to eat, pop them in the oven until hot. For longer storage, freeze them - just remember to bake a little longer if cooking straight from the freezer. To add a creamy protein kick, serve with a dollop of Greek yogurt on top.
Ground Turkey Taco Skillet
Ingredients and Cooking Process
For this quick and flavorful skillet meal, you'll need just five main ingredients: ground turkey, black beans, fire-roasted tomatoes, corn, and cumin. Start by browning the ground turkey in a skillet over medium heat. Once it's cooked through, stir in the black beans, fire-roasted tomatoes (don’t drain the juices!), corn, and a dash of cumin. Let everything simmer together, stirring occasionally, until the ingredients are well blended and heated through.
In just a few steps, you’ll have a satisfying dish ready to enjoy.
Nutritional Considerations
This dish packs a punch when it comes to nutrition. The lean ground turkey and black beans deliver a solid dose of protein to help with muscle recovery, while the black beans also bring in fiber to support digestion. It’s a balanced, wholesome option for those aiming to stay energized and healthy.
Baked Chicken Orzo
Ingredients and How to Make It
This baked chicken orzo dish is a simple yet satisfying combination of pre-cooked chicken, orzo pasta, chicken stock, cream, and a touch of tomato for added flavor.
To prepare, start by mixing orzo and chicken stock in a baking dish. Add the pre-cooked chicken and cream, stirring until everything is well combined. Spread your tomato ingredient on top, cover the dish, and bake in a preheated oven until the orzo has soaked up most of the liquid and is tender. For a crisp, golden finish, uncover the dish during the last few minutes of baking.
This meal is all about keeping things straightforward while catering to busy schedules and health-conscious goals.
Protein Benefits and Customization
Packed with protein, this dish is a great option for supporting muscle recovery and staying on track with a high-protein lifestyle. Want to take it up a notch? Toss in some leafy greens during the last part of baking or try adding fresh vegetables to match your preferences. It’s a flexible recipe that can easily adapt to your nutritional needs and taste.
Pairing with Train with Dave In-Person Training
Customized Nutrition Integration
Creating high-protein meals with just a handful of ingredients is a great starting point, but pairing these efforts with expert guidance can take your progress to the next level. Train with Dave offers in-person training combined with tailored nutrition plans in Irvine, Laguna Hills, and Orange, CA. Each trainer is not only an exercise physiologist but also holds an in-house nutrition certification. Using a proprietary app, they monitor your progress and adjust your nutrition to complement your workouts, ensuring you recover effectively and stay on track.
Whether your goal is to build muscle or achieve sustainable weight loss, this seamless blend of nutrition and training helps you maintain consistency and see real results. Plus, it's all available through an affordable introductory offer.
Introductory Plan Offering
To give you a taste of this personalized approach, Train with Dave provides an Introductory Plan for just $36. This package includes two one-on-one training sessions and a 15-minute virtual consultation to discuss your goals, dietary needs, and ways to incorporate simple, high-protein meals into your plan. It’s a no-risk way to experience how expert guidance can enhance your fitness and nutrition journey.
For ongoing support, regular sessions are available starting at $60, with convenient locations across Orange County.
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Conclusion
Eating well doesn’t have to be complicated. These high-protein meals show that with just five ingredients or fewer, you can fuel your body efficiently without overloading your schedule. They’re designed to support your muscles while keeping things simple.
Of course, while nutrition lays the foundation, real progress comes when it’s paired with consistent and effective training. Reaching your fitness goals isn’t just about what’s on your plate - it’s about balancing smart eating with a solid workout routine.
If you’re looking to take the guesswork out of your fitness journey, consider teaming up with Train with Dave. Their exercise physiologists combine in-depth knowledge of nutrition and training to offer a well-rounded approach that gets results. Check out their introductory in-person training sessions to see how expert guidance can elevate your fitness game.
Pairing easy-to-make meals with professional training is the perfect recipe for success.
FAQs
How can I adjust these high-protein meals to meet my dietary preferences?
You can tweak these high-protein meals to match your dietary preferences by simply swapping or adjusting ingredients. Want to pack in more protein? Add extra lean meats, eggs, or even Greek yogurt. Looking to cut back on carbs? Try swapping out bread or rice for zucchini noodles or cauliflower rice instead.
Have specific dietary restrictions? No problem. You can use plant-based proteins like tofu or lentils for vegetarian or vegan options, or choose gluten-free substitutes if needed. Customizing your meals not only makes them more enjoyable but also ensures they align perfectly with your lifestyle!
How can these high-protein meals enhance my results with the Train with Dave program?
Combining these quick, protein-packed meals with the Train with Dave program can be a game-changer for reaching your fitness goals. The program provides customized nutrition advice and workout plans designed specifically for you, ensuring your diet and exercise routines complement each other for optimal results.
By integrating these meals with Train with Dave’s well-structured workouts, you can enhance fat-burning, build lean muscle, and stay energized all day long. This powerful pairing helps you make consistent progress while supporting a healthier and more active way of life.
Can these recipes be used for meal prepping and freezing?
Yes, these recipes work great for meal prepping and freezing. With just a handful of ingredients, they’re easy to make and hold up well in the freezer. This means you can have high-protein meals ready to go, saving time during a busy week.
To freeze them, divide the meals into airtight containers or freezer bags, label them with the date, and pop them in the freezer. When it’s mealtime, just heat them up and dig in!
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