10 High-Protein Dinners for People Who Can’t Be Bothered Cooking

The one that feels like a treat.

Method

1. Cube the sweet potatoes and microwave for 4 minutes to soften.
2. Next, cube the steak, slice the capsicums and onion, then toss everything with the oil, paprika, garlic and a little salt.
3. Air-fry at 200°C (or use a hot pan) for 10 minutes, tossing halfway.
4. Finally, finish with a squeeze of lime and flaky salt.

Swaps & diets: Steak → chicken thigh or firm tofu. Gluten-free: naturally GF. Dairy-free: naturally DF. IBS: swap red onion for the green tops of spring onion, use garlic-infused oil instead of garlic.

Make it again: Pile leftovers into a wrap for lunch, or under a fried egg for a next-day breakfast hash.

Creamy, tangy, Mediterranean-holiday energy.

Method

1. Blitz the feta, olive oil and lemon juice until whipped and cloud-like.
2. Next, warm the chickpeas for 1–2 minutes in the microwave or a pan.
3. Swoosh the whipped feta across two plates or shallow bowls.
4. Finally, top with chickpeas, tomatoes, cucumber, seeds and herbs.

Swaps & diets: Feta → whipped cottage cheese for lighter/higher protein. Gluten-free: naturally GF. Dairy-free: skip feta, use hummus + extra seeds. IBS: chickpeas are legumes — keep to ¼ cup rinsed, or swap for grilled chicken or prawns.

Make it again: Scoop cold into a wrap with rocket for lunch. The whipped feta keeps 3 days — use it as a dip or egg topper.

The viral one, and it earns it. Zero cooking, absurdly good.

Method

1. Blend the cottage cheese until completely smooth, about 30 seconds.
2. Next, fold through the tuna, a squeeze of lemon and plenty of black pepper.
3. Don’t heat it — it’s meant to be cold.
4. Finally, scoop up with crackers or cucumber, or pile onto toast.

Swaps & diets: Tuna → tinned salmon or leftover chicken. Gluten-free: serve with GF crackers/veg. Dairy-free: use a thick DF yoghurt instead of cottage cheese. IBS: naturally low-FODMAP — a safe, no-trigger dinner.

Make it again: It IS a lunchbox — take it as a dip with veg sticks. Also a killer sandwich filling the next day.

Fresh, punchy, light but filling.

Method

1. Get a large pan really hot with the oil.
2. Next, brown the turkey mince hard and fast for 6–8 minutes, breaking it up.
3. Take it off the heat and stir through the lime, fish sauce, chilli and herbs.
4. Finally, spoon into lettuce cups or over rice.

Swaps & diets: Turkey → chicken or beef mince, or crumbled firm tofu. Gluten-free: use tamari not soy. Dairy-free: naturally DF. IBS: naturally friendly — skip any onion, use spring-onion greens.

Make it again: Over rice for lunch, or in a wrap. Cold larb is genuinely delicious — no reheating needed.

Tastes restaurant, costs ten minutes.

Method

1. Pour the boiling water over the couscous, cover and leave for 5 minutes.
2. Meanwhile, melt the butter and sizzle the garlic for 30 seconds.
3. Then add the prawns and cook for 3 minutes until just pink, and squeeze in the lemon.
4. Throw in the peas for 1 minute to warm through.
5. Finally, fork it all together with the couscous and parsley.

Swaps & diets: Prawns → firm white fish or chicken strips. Gluten-free: swap couscous for quinoa or rice. Dairy-free: use olive oil not butter. IBS: garlic-infused oil instead of garlic cloves; quinoa base.

Make it again: Cold prawn couscous salad for lunch — add rocket and a squeeze more lemon.

Nutty, glossy, addictive.

Method

1. Press the tofu for 5 minutes, cube it and toss in cornflour.
2. Next, pan-fry in the oil for about 8 minutes until golden and crisp.
3. Then soak the noodles in boiling water for 5 minutes, adding the edamame for the last 2, and drain.
4. Whisk the peanut butter, soy, lime and water into a sauce.
5. Finally, toss the noodles, edamame, carrot and cabbage in the sauce and top with the tofu.

Swaps & diets: Tofu → chicken strips or prawns. Peanut → almond butter or tahini. Gluten-free: tamari + rice noodles. Dairy-free: naturally DF. IBS: edamame in small amounts; use garlic-infused oil; peanut butter is fine in 1–2 tbsp.

Make it again: Cold peanut noodles are a legendary next-day lunch — arguably better cold.

Omega-3s, big flavour, feels fancy.

Method

1. Flake the salmon into a bowl.
2. Next, smash lightly with a fork, the yoghurt, lemon, dill and pepper.
3. Toast the bread.
4. Finally, pile the salmon on and top with cucumber.

Swaps & diets: Salmon → tinned tuna or mackerel. Gluten-free: GF bread or serve over greens. Dairy-free: skip yoghurt/feta, use avo. IBS: naturally friendly — sourdough is often better tolerated than regular bread.

Make it again: Same smash over a green salad for lunch, or on crackers as a snack plate.

Hot pan, 60-second beef, done.

Method

1. Soft-boil the eggs for 6½ minutes (or fry them).
2. Next, sear the beef in a screaming-hot pan with the oil for 60 seconds, then remove.
3. Then wilt the greens for 2 minutes with a splash of water.
4. Return the beef with the ginger, garlic and soy and toss for 30 seconds.
5. Finally, serve over rice with an egg on top.

Swaps & diets: Beef → chicken thigh strips or tofu. Gluten-free: tamari not soy. Dairy-free: naturally DF. IBS: garlic-infused oil, spring-onion greens, and stick to well-tolerated greens like bok choy.

Make it again: Leftovers in a rice bowl for lunch, or fold into an omelette for breakfast.

The viral yoghurt-not-mayo one. No cooking if the chicken’s done.

Method

1. Shred the chicken.
2. Next, mix the yoghurt, mustard, lemon and salt.
3. Fold through the chicken, celery, grapes and walnuts.
4. Finally, pile into the wraps, roll them up tight and cut on the diagonal.

Swaps & diets: Chicken → tinned tuna or chickpeas. Gluten-free: GF wrap or lettuce cups. Dairy-free: use a thick DF yoghurt. IBS: naturally friendly — skip onion, watch high-FODMAP add-ins.

Make it again: It’s already a lunch icon — make a batch of the filling and eat across 2–3 days.

The viral “Marry Me” sauce, no chicken required. Deeply comforting, secretly high-protein.

Method

1. Sizzle the garlic and sun-dried tomatoes in the oil for 1 minute.
2. Next, add the beans and blended cottage cheese and simmer for 5 minutes until thick and creamy.
3. Stir in the spinach until wilted.
4. Finally, shower with parmesan and scoop up with crusty bread.

Swaps & diets: Beans → add chicken or prawns if you want animal protein. Gluten-free: skip/swap the bread. Dairy-free: nutritional yeast + DF cream. IBS: white beans are legumes — rinse well and keep to ½ cup, or make it with chicken instead of beans.

Make it again: Thin with stock into a soup for lunch, or spoon over a baked potato.