3 High-Protein Healthy DINNERS in Under 20 Minutes

Finding time to prepare healthy meals can be a challenge, especially for those with busy schedules. However, quick, nutritious, and delicious meals are within reach. Here are three high-protein, lean, gluten- and dairy-free meals that you can whip up in under 20 minutes. Each meal is packed with veggies to ensure you're getting a balanced and wholesome meal.

LEMON GARLIC SHRIMP WITH ZOODLES

Ingredients:

• 1 lb shrimp, peeled and deveined

• 2 medium zucchinis, spiralized into zoodles

• 2 tbsp olive oil

• 3 cloves garlic, minced

• 1 lemon, juiced and zested

• Salt and pepper to taste

• Fresh parsley, chopped (optional)

Instructions:

1. Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.

2. Add the garlic and sauté for 1 minute until fragrant.

3. Add the shrimp to the skillet, season with salt and pepper, and cook for 2-3 minutes on each side until pink and opaque.

4. Remove the shrimp from the skillet and set aside.

5. In the same skillet, add the remaining olive oil and the zoodles. Sauté for 2-3 minutes until slightly tender.

6. Return the shrimp to the skillet, add the lemon juice and zest, and toss to combine.

7. Serve immediately, garnished with fresh parsley if desired.

Why It’s Great: This dish is not only quick and easy but also low in calories and high in protein, thanks to the shrimp. The zoodles are a great low-carb alternative to pasta, making it perfect for a light yet satisfying meal.

Chicken and Veggie Stir-Fry

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces

• 2 cups broccoli florets

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 cup snap peas

• 3 tbsp tamari (gluten-free soy sauce)

• 1 tbsp sesame oil

• 1 tbsp olive oil

• 1 clove garlic, minced

• 1-inch piece of ginger, minced

• Sesame seeds for garnish (optional)

Instructions:

1. Heat a large skillet or wok over medium-high heat and add the olive oil.

2. Add the garlic and ginger and sauté for 1 minute until fragrant.

3. Add the chicken to the skillet and cook for 5-7 minutes until fully cooked through.

4. Remove the chicken from the skillet and set aside.

5. In the same skillet, add the sesame oil and the veggies (broccoli, bell peppers, and snap peas). Stir-fry for 3-4 minutes until they are tender-crisp.

6. Return the chicken to the skillet, add the tamari, and toss everything together until well combined and heated through.

7. Serve immediately, garnished with sesame seeds if desired.

Why It’s Great: This stir-fry is loaded with lean protein from the chicken and a variety of colorful vegetables, making it a nutritious and filling meal. The use of tamari keeps it gluten-free, while sesame oil adds a delightful flavor.

Turkey and Veggie Lettuce Wraps

Ingredients:

• 1 lb ground turkey

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 cup carrots, shredded

• 1 red bell pepper, diced

• 1 cup mushrooms, diced

• 3 tbsp coconut aminos (a gluten-free soy sauce alternative)

• 1 tbsp olive oil

• 1 tsp ground ginger

• Butter lettuce leaves, washed and separated

• Green onions, sliced (optional)

Instructions:

1. Heat a large skillet over medium-high heat and add the olive oil.

2. Add the onion and garlic and sauté for 2-3 minutes until the onion becomes translucent.

3. Add the ground turkey to the skillet and cook, breaking it up with a spoon, until fully cooked through, about 5-7 minutes.

4. Add the carrots, bell pepper, and mushrooms to the skillet and sauté for another 3-4 minutes until the veggies are tender.

5. Stir in the coconut aminos and ground ginger and cook for another 1-2 minutes until everything is well combined.

6. Spoon the turkey and veggie mixture into the lettuce leaves.

7. Serve immediately, garnished with sliced green onions if desired.

Why It’s Great: These lettuce wraps are a great low-carb, high-protein meal that’s easy to prepare. The ground turkey provides lean protein, and the variety of vegetables adds essential nutrients and fiber.

Eating healthy doesn’t have to be time-consuming or complicated. These three high-protein, gluten- and dairy-free meals are perfect for busy women who need nutritious options that can be prepared quickly. By incorporating these recipes into your routine, you can maintain a balanced diet without sacrificing time or flavor. Enjoy these delicious meals and feel good about nourishing your body with wholesome ingredients.