As a teen, you have big goals for yourself, and a ton of responsibilities. Eating right is probably one of your goals, especially if you’re reading this post, and because you’ve grown up, your parents have decided that it’s your responsibility to make yourself food. You want to make sure you eat the right things to fuel your brain and body. But, when you get home from a long day school or a difficult sports practice, it can be difficult to find something easy and healthy to eat. I’ve been there too. That’s why I’m going to share with you some easy, high-protein meals that don’t take prep or fancy cooking equipment. As a bonus, they’re vegetarian, but you can add meat if you’d like. You can spice them however you desire, add any toppings, or try to make them even fancier if time allows. I hope one of these options is something you’ll enjoy! By the way, I’ve rated each on a scale of 1-3 by their difficulty, time to cook, and their protein level. Difficultly is based on how much cooking techniques need to be used and equipment. A 1 for time is >11 min, a 2 is 10-15 min, and >15 min is a 3. Anything with 20-24 grams is a 1 for protein, 25-34 is a 2, and >34 is a 3.
1. Canned Bean Soup
Ingredients:
- 1 can beans (any kind)
- Spices of choice
- Optional toppings i.e. cheese, avocado, veggies, tortilla chips
Difficulty: 1
Time to make: 2
Protein: 2
Canned beans are a great food because they’re high-protein, have lots of fiber and minerals, and are ready to eat! They’re also extremely versatile, so you can make this vegetarian meal uniquely yours. If you add 3 tbsp of shredded cheese, this meal contains 30 grams of protein!
2. Miso Soup
Ingredients:
- Tofu
- Miso
- Seaweed
Difficulty: 1
Time to make: 2
Protein: 3
Miso soup is a filling high-protein meal that can help you drink more water (Because it’s a soup!). It’s traditionally made using Dashi, a fish stock, but it can taste great without it. Making miso soup with a whole block of tofu, 1 tbsp miso, and 2 tbsp dried seaweed contains 37.5 grams of protein. Plus, tofu is a complete source of protein!
3. Avocado Toast
Ingredients:
- Whole grain toast
- Eggs
- Avocado
Difficulty: 2
Time to make: 2
Protein: 2
Avocado toast is an excellent breakfast or lunch because it contains healthy fats, complex carbs, and is high in protein if you add eggs! If you make avocado toast with 1/2 avocado, 2 eggs, and 2 thick slices of whole grain toast, you’ll get 25 grams of protein to fuel you through the day.
4. Quinoa Bowl w/ Frozen Edamame
Ingredients:
- Quinoa
- Frozen Edamame
- Veggies
Difficulty: 2
Time to make: 2
Protein: 1
Quinoa is an ancient grain that is also a complete protein. Technically, it isn’t even a grain, but it’s still treated like one. What’s cool about it is that it doesn’t take as long to cook as other grains. Just make sure to rinse it before cooking, because it has a bitter coating that needs to be washed off. Adding edamame increases the fiber, and makes this meal high protein. If you make your bowl with 1/2 cup of dry quinoa, 1/2 cup frozen shelled edamame, and 1 cup mixed veggies, it would contain 24 grams of high quality protein, and plenty of fiber too!
5. Granola Parfait w/ Greek yogurt and nuts
Ingredients:
- Granola (preferably with added protein)
- Berries (Fresh or Frozen)
- Greek Yogurt
Difficulty: 1
Time to make: 1
Protein: 3
This is a super easy and healthy breakfast. You get complex carbs from the oats, and healthy fat and protein from the nuts. Just make sure you choose a brand of granola that is low in added sugars, or try making your own! If you make your parfait with 1 cup of nonfat Greek yogurt, 1/4 cup of almonds, and 1/2 cup of a protein granola, you’ll get 37 grams of protein.
6. Chickpea pasta w/ a lemon Greek yogurt Sauce
Ingredients:
- Chickpea pasta
- Greek yogurt
- Lemon Juice
- Spices
Difficulty: 1
Time to make: 2
Protein: 2
This meal is extremely easy to make; all you need to really do is boil water, cook the pasta, and toss it in the yogurt, lemon, and spices. It tastes great, too, so if you’re worried about the chickpea taste, don’t be! Some brands of chickpea pasta taste more like chickpeas than others, but it’s only very slightly. Plus, you’ll mostly taste the sauce anyway. If you eat 2 oz of chickpea pasta and 6 oz of Greek yogurt, you’d get 28 grams of protein.
7. Lentil Curry
Ingredients:
- Lentils
- Curry Spices
- Greek Yogurt
Difficulty: 2
Time to make: 3
Protein: 1
This is a great one if you’re looking for something new to try. A spicy dish from India, curry is sure to impress your palate. And with lentils, it makes the dish super healthy! If you make 1/2 cup of dry lentils, and top it with 2 oz of Greek yogurt, you’d get 24 grams of protein.
8. Spaghetti and Seitan Meatballs
Ingredients:
- Vital Wheat Gluten
- Spices
- Whole Wheat Spaghetti
- Sauce
Difficulty: 3
Time to make: 2
Protein: 2
You won’t believe that the meatballs in these spaghetti and meatballs aren’t actually made of meat! Seitan is a vegan meat substitute made from vital wheat gluten. It’s less common because people with gluten intolerance or celiac can’t eat it. It’s got a great, chewy texture which is perfect for meatballs, and is high-protein and high in iron. It usually is boiled for an hour, but it can actually be mixed and steamed in only 15 minutes, which you can do while the pasta is cooking. If you make the seitan with 1/4 cup of vital wheat gluten, and put it on 2 oz of whole wheat spaghetti, you’d get 31 grams of protein.
9. Tofu Tacos
Ingredients:
- Tofu
- Spices
- Tortillas (Corn, flour, or even lentil)
- Toppings (Cheese, avocado, salsa, Greek yogurt)
Difficulty: 2
Time to make: 2
Protein: 3
Tofu tacos are simple and delicious! All you need to do is crumble a block of tofu, add spices if you desire, then scoop it into a taco, sprinkle on your favorite toppings, and enjoy! If you make these tacos with 1/2 a block of tofu and 2 whole wheat tortillas, then topped them with 1/4 cup of shredded cheese, you’d get 38 grams of protein.
10. Smashed Chickpea Sandwich
Ingredients:
- Whole Grain Bread
- Chickpeas
- Spices
- Toppings (Cheese, mustard, veggies, avocado)
Difficulty: 2
Time to make: 1
Protein: 1
If you love sandwiches, but want something vegetarian, try making this smashed chickpea sandwich. It’s got great flavor, fiber and protein, and can be taken on-the-go as a lunch. If you make a sandwich with 1/2 can of chickpeas, 2 slices of whole grain bread, and 1 slice of cheese, you’d get 22 grams of protein, and you’d enjoy a tasty and healthy sandwich.
Thank you for reading my blog post and making it all the way to the end. I write these posts to share my knowledge, helping others reach their nutrition goals and become the best versions of themselves. I’m in high school myself, so I understand exactly what it’s like to wonder, “what should I eat?”. I hope one of these meals sounded great to you, and if not, you can always look at my recipes for more meal ideas. Remember to exercise, eat healthy, and do what you love, and hopefully read my blog again! Goodbye!
Matt's Meals 
Leave a comment