Trying to eat more protein without turning it into a full-time job — these have been some low effort meals I’ve been loving lately that actually keep me full & taste good.
Lemon Blueberry Blended Overnight Oats
Makes 3 servings | 458 cals + 23g protein
Ingredients
- 1 cup regular or protein oats
- 1 cup milk of choice milk (I like a protein milk like Organic Valley Protein Plus or Fairlife)
- 1 cup blueberries
- 1 cup plain greek yogurt
- 3 tbsp honey
- juice of 1 lemon
- 1/2 cup of berries for topping (frozen works great or can use fresh)
Directions
- Blend all ingredients with the exception of your berries set aside for topping in a blender until combined
- Divide into 3 jars
- Top with 2 tbsp fresh berries or microwave frozen berries for more of a sauce like consitency.
- Refrigerate overnight
Banana Bread Overnight Oats
Makes 1 serving | 513 cals + 26g protein
Ingredients
- 1/2 cup oats
- 1/2 scoop vanilla protein powder
- 1/2 mashed banana
- 1/3c milk of choice (oats will be thick so you can add more until you reach desired consistency)
- 1/2 tbsp peanut butter
- 2 tbsp vanilla greek yogurt
- 1 tbsp chia seeds
- 1/2 tbsp chocolate chips
Directions
Combine into a jar or Tupperware and refrigerate overnight.
Chicken Teriyaki Bowls
Makes 4 servings | 475 calories + 22.5 protein per serving
Ingredients
- 1lb boneless skinless chicken thighs
- 4 cups cooked white rice
- 2 cups green beans or veggie of choice
- 3 tbsp corn starch
- 4 tbsp honey
- 3 tsp ginger paste or minced ginger
- 3 tsp minced garlic
- 3 tbsp mirin
- 4 tbsp soy sauce
Directions
- In a crockpot add chicken, soy sauce, mirin, garlic, ginger and honey.
- Combine corn starch with 4 tbsp cold water and make a slurry – pour into crockpot and stir.
- Cook on high for 4 hours or low 5-6 hours.
- Towards the last 20-30 minutes, add your raw veggies.
- Once done cooking add cooked rice and stir.
- Divide into 4 containers & enjoy!
Buffalo Chicken Tacos
Makes 1 serving | 432 calories + 35g protein per serving
Ingredients
- 1/3 of the buffalo chicken mixture (about 2/3–1 cup)
- 3 street taco-size tortillas
- 1/4 cup shredded cheddar cheese
Optional Dipping Sauce
- 1 tbsp plain Greek yogurt
- 1/2 tbsp buffalo sauce
Directions
Divide the buffalo chicken mixture between 3 tortillas and sprinkle each with cheddar cheese. Fold the tortillas and place in the air fryer. Cook at 400°F for 5 minutes, flip, then cook another 5 minutes until crispy.
For the dipping sauce, stir together the Greek yogurt and buffalo sauce and serve on the side.
Ranch Chicken Pasta
Makes 5 servings | 456 calories + 45g protein per serving
Ingredients
- 1 box (16 oz) protein pasta
- 2 tsp ranch seasoning mix
- 1/2 cup plain Greek yogurt
- 2 slices bacon
- 1 lb chicken tenders
- Paprika, salt, pepper, and garlic powder (or preferred chicken seasoning)
- 1/4 cup shredded cheddar cheese
Directions
- Cook pasta according to package directions and set aside.
- Season chicken tenders on both sides and cook in the air fryer at 400°F for 5 minutes. Flip and cook another 5 minutes, or until fully cooked. Dice into small cubes.
- Cook bacon until crispy, then let cool and dice into small pieces.
- In a large bowl, combine cooked pasta, chicken, bacon, Greek yogurt, and ranch seasoning. Stir until fully combined. Divide into 5 containers and top each with a sprinkle of shredded cheddar cheese.
