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24 High-Protein Lunches Without Sandwiches

ByNick Garcia
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These no-sandwich lunches use bowls, salads, soups, stuffed vegetables, and snack-style plates to keep midday meals varied and filling.

24 High-Protein Lunches Without Sandwiches infographic

The recipes use olive oil rather than seed oils and contain no soy or tofu. Choose certified gluten-free packaged ingredients when needed.

Before you begin

Cooking times are estimates. Cook poultry and ground meats to 165°F and seafood to 145°F. Cool food promptly before refrigerating or freezing.

Jump to a recipe

  1. 1. Chicken Rice Bowl
  2. 2. Tuna Stuffed Potato
  3. 3. Turkey Taco Bowl
  4. 4. Shrimp Quinoa Salad
  5. 5. Cottage Cheese Plate
  6. 6. Egg Salad Cucumber Cups
  7. 7. Chicken Lentil Soup
  8. 8. Salmon Rice Bowl
  9. 9. Turkey Meatball Bowl
  10. 10. Greek Chicken Salad
  11. 11. Tuna White Bean Salad
  12. 12. Chicken Sweet Potato Bowl
  13. 13. Beef Burrito Bowl
  14. 14. Shrimp Avocado Salad
  15. 15. Turkey Stuffed Pepper
  16. 16. Chicken Quinoa Bowl
  17. 17. Egg Potato Bowl
  18. 18. Salmon Chickpea Salad
  19. 19. Chicken White Bean Soup
  20. 20. Tuna Rice Bowl
  21. 21. Turkey Burger Bowl
  22. 22. Chicken Hummus Plate
  23. 23. Shrimp Corn Bowl
  24. 24. Chicken Broccoli Rice

1. Chicken Rice Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

2. Tuna Stuffed Potato

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 2 cans tuna, drained
  • 1 1/2 pounds potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

3. Turkey Taco Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

4. Shrimp Quinoa Salad

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds peeled shrimp
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

5. Cottage Cheese Plate

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 2 cups cottage cheese
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

6. Egg Salad Cucumber Cups

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 8 eggs
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

7. Chicken Lentil Soup

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

8. Salmon Rice Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 4 salmon fillets
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

9. Turkey Meatball Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

10. Greek Chicken Salad

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

11. Tuna White Bean Salad

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 2 cans tuna, drained
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

12. Chicken Sweet Potato Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 1 1/2 pounds potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

13. Beef Burrito Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean beef
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

14. Shrimp Avocado Salad

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds peeled shrimp
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

15. Turkey Stuffed Pepper

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

16. Chicken Quinoa Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

17. Egg Potato Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 8 eggs
  • 1 1/2 pounds potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

18. Salmon Chickpea Salad

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 4 salmon fillets
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

19. Chicken White Bean Soup

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

20. Tuna Rice Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 2 cans tuna, drained
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

21. Turkey Burger Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

22. Chicken Hummus Plate

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

23. Shrimp Corn Bowl

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds peeled shrimp
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

24. Chicken Broccoli Rice

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

Make-ahead notes

  • Label frozen meals with the name and date.
  • Thaw overnight in the refrigerator when possible.
  • Reheat cooked food until steaming hot throughout.

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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