Life is full—between careers, kids, workouts, and trying to have a little time for yourself, getting high-quality meals on the table can feel like a juggling act. But fueling your body right (especially over 35) is essential for hormone health, energy, and making progress in the gym—whether that’s lifting heavier, dropping body fat, or maintaining lean muscle.

Good news: it doesn’t have to take forever in the kitchen. Here are 5 high-protein meals you can whip up in 10 minutes or less—no fuss, no fancy ingredients, just real food that works with your goals. These are quick, nutrient-dense recipes to support muscle gain and fat loss.

1. Savoury Cottage Cheese Power Bowl

Protein: ~35g
Why it works: Cottage cheese is underrated—it’s packed with slow-digesting casein protein, perfect for muscle recovery.

What you need:

  • ¾ cup cottage cheese

  • ½ cup cooked quinoa (or microwave a ready-made pouch)

  • ½ cup cherry tomatoes, halved

  • ¼ avocado, sliced

  • Handful of baby spinach

  • Salt, pepper, and everything bagel seasoning

Quick tip: Build it like a salad. Add hot quinoa for a warm/cool bowl, or keep everything chilled for a grab-and-go lunch.

2. Egg & Turkey Wrap with Greek Yogurt Dip

Protein: ~32g
Why it works: Eggs and lean turkey are protein powerhouses, and this combo is fast, satisfying, and portable.

What you need:

  • 2 eggs + 2 egg whites, scrambled

  • 2 oz sliced deli turkey (look for nitrate-free)

  • 1 whole grain or low-carb wrap

  • 1 tbsp hummus or mashed avocado

  • ¼ cup plain Greek yogurt + lemon juice + garlic powder (quick dip!)

Quick tip: Warm the wrap in a pan while the eggs are cooking. Then build, dip, and devour.

3. Tuna & White Bean Salad

Protein: ~40g
Why it works: Tuna is a lean protein that requires zero cooking, and beans bring fiber + extra plant protein to the mix.

What you need:

  • 1 can tuna in water (drained)

  • ½ cup canned white beans (drained and rinsed)

  • 1 cup arugula or mixed greens

  • 1 tbsp olive oil + 1 tbsp lemon juice + salt & pepper

  • Optional: diced red onion, cucumber, or olives for extra flavor

Quick tip: Toss everything in a bowl and let the beans soak up the dressing while you pack your gym bag.

4. Protein-Packed Smoothie Bowl

Protein: ~30–35g
Why it works: Smoothie bowls feel indulgent, but when loaded right, they’re a killer post-workout or breakfast option.

What you need:

  • 1 scoop protein powder (vanilla or chocolate)

  • ½ frozen banana

  • ½ cup frozen berries

  • ½ cup unsweetened almond milk

  • 1 tbsp peanut or almond butter

  • Toppings: chia seeds, hemp hearts, high-protein granola

Quick tip: Blend thick and eat with a spoon—it’ll feel more satisfying than sipping, especially when you’re short on time.

5. Shrimp Stir Fry in a Flash

Protein: ~35g
Why it works: Shrimp cook in under 5 minutes and are perfect for a quick, nutrient-dense stir fry.

What you need:

  • 6 oz raw shrimp (peeled + deveined)

  • 1½ cups pre-chopped stir fry veggies (broccoli, bell peppers, carrots, etc.)

  • 1 tsp sesame oil or avocado oil

  • 1 tbsp low-sodium soy sauce or coconut aminos

  • Optional: chili flakes, ginger, or garlic

Quick tip: Sauté shrimp and veggies in one pan—start with veggies for 2–3 mins, then add shrimp. Serve solo or over a microwaved rice cup if you need carbs.

You don’t need to spend hours in the kitchen to eat like a pro. Whether your goals are building muscle, losing body fat, or just feeling more energized, prioritizing protein is key—especially as we age and our bodies need more to support lean tissue and recovery.

Try batch-prepping a few ingredients (like quinoa, hard-boiled eggs, or chopped veggies) on Sunday to save even more time during the week. Fuel smart, train hard, and don’t forget to actually enjoy your food.

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