Simple High-Protein Meal Ideas for Busy Women
Because “I don’t have time” shouldn’t mean “I don’t eat well.”
If you’ve ever found yourself staring into the fridge, starving after a long day, wondering what on earth to eat that’s not toast or a random handful of cereal — this one’s for you.
Getting enough protein is one of the most important things you can do to support fat loss, build strength, and stay energised. But when you’re juggling work, kids, training, and life... cooking gourmet meals isn’t always realistic.
So let’s keep it simple.
Here are my go-to high-protein meals that are quick, tasty, and don’t require a culinary degree:
🥣 1. Greek Yoghurt Power Bowl (5 mins)
¾–1 cup high-protein Greek yoghurt
1 scoop protein powder (vanilla or choc works great)
Berries or chopped fruit
Sprinkle of chia seeds or nuts for crunch
Why it works: 35–40g protein, sweet without the crash, and zero cooking involved.
🍳 2. 3-Egg Scramble with Veg & Cheese (10 mins)
3 eggs
Handful of chopped veggies (whatever’s in the fridge)
Sprinkle of cheese or a dollop of cottage cheese
Tip: Add a slice of wholegrain toast or wrap it in a tortilla for on-the-go.
🥗 3. Rotisserie Chicken Salad (5 mins)
Pre-cooked rotisserie chicken (skin off if you want to keep it lean)
Bagged salad mix
Cherry tomatoes, cucumber, avocado
Drizzle of olive oil and balsamic
Protein hack: Add boiled eggs or a sprinkle of hemp seeds for even more protein.
🥤 4. “I’m Running Late” Smoothie (3 mins)
1 scoop protein powder
1 banana or handful of frozen berries
1 tbsp peanut butter
¾ cup milk (or almond/soy)
Ice
Perfect for: Breakfast, post-workout, or when you realise you haven’t eaten in 6 hours.
🥪 5. High-Protein Wrap (7 mins)
High-protein wrap or pita
Lean turkey or chicken slices
Hummus, baby spinach, grated carrot
Optional: slice of cheese or boiled egg
Make it a meal: Pair with a protein yoghurt or some edamame for extra staying power.
🧊 6. Freezer-Friendly Favourites
Batch cook some protein-rich options when you do have time:
Turkey or beef meatballs
Chicken thigh fillets
Slow-cooked beef or pulled pork
Lentil and veggie soup with added shredded chicken
Portion them up and freeze. Your future self will thank you.
Final Thoughts
Eating well doesn’t need to be fancy — it just needs to be doable.
If you’re consistently falling short on protein, it might be time to simplify your approach. Focus on easy wins. Keep your fridge and freezer stocked with staples. And don’t be afraid of repeating meals during busy weeks. Boring can be effective.
PS: Don’t forget to drink your water and eat some fibre too — protein’s best friends.
