3 Very High-Protein Zero-Cooking Recipes

Maintaining a high-protein diet doesn’t mean you need to spend hours in the kitchen cooking. Whether you're short on time or simply want easy, nutritious meals, these three high-protein recipes require zero cooking and can be prepared in minutes. They are perfect for muscle building, weight loss, or simply a healthy, balanced diet.

1. High-Protein Greek Yogurt Parfait

Ingredients:

• 1 cup (245g) Greek yogurt (plain, unsweetened, full-fat or low-fat)

• 1 scoop (30g) whey or plant-based protein powder (vanilla or unflavored)

• 1/2 cup (50g) mixed berries (strawberries, blueberries, raspberries, or blackberries)

• 1 tbsp (10g) chia seeds

• 1 tbsp (15g) peanut butter or almond butter

• 1 tbsp (15g) crushed almonds or walnuts

• Optional: 1 tsp honey or sugar-free sweetener

Nutritional Value (per serving):

• Calories: ~350 kcal

• Protein: ~40g

• Carbohydrates: ~25g

• Fats: ~10g

• Fiber: ~6g

How to Make It:

1. In a bowl, mix the Greek yogurt with protein powder until smooth.

2. Layer with berries and chia seeds.

3. Drizzle peanut butter on top and add crushed almonds or walnuts.

4. Optionally, sweeten with honey or a sugar-free sweetener.

5. Enjoy immediately or refrigerate for later.

2. No-Cook Tuna Avocado Salad Wrap

Ingredients:

• 1 can (120g) tuna in water or olive oil (drained)

• 1/2 ripe avocado, mashed

• 1 tbsp (15g) Greek yogurt or mayonnaise

• 1 tbsp (5g) chopped fresh cilantro or parsley

• 1 tbsp (5g) lemon juice

• 1 tbsp (10g) chopped red onion (optional)

• 2 large lettuce leaves (for wrapping) or 1 low-carb tortilla

• Salt and pepper to taste

Nutritional Value (per serving):

• Calories: ~320 kcal

• Protein: ~42g

• Carbohydrates: ~10g

• Fats: ~12g

• Fiber: ~4g

How to Make It:

1. In a bowl, mash the avocado and mix with Greek yogurt or mayonnaise.

2. Add tuna, lemon juice, chopped onions, and cilantro.

3. Season with salt and pepper.

4. Spoon the mixture onto lettuce leaves or a tortilla and wrap tightly.

5. Serve immediately or refrigerate for later.

3. Protein-Packed Chocolate Peanut Butter Shake

Ingredients:

• 1 scoop (30g) chocolate whey such as LA Whey or plant-based protein powder

• 1 cup (240ml) almond milk or skim milk

• 1 tbsp (15g) natural peanut butter

• 1/2 ripe banana

• 1 tbsp (10g) cocoa powder

• 1/2 cup (100g) Greek yogurt (for extra creaminess, optional)

• 4-5 ice cubes

Nutritional Value (per serving):

• Calories: ~350 kcal

• Protein: ~45g

• Carbohydrates: ~30g

• Fats: ~12g

• Fiber: ~6g

How to Make It:

1. Add all ingredients into a blender.

2. Blend until smooth and creamy.

3. Pour into a glass and enjoy immediately.