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High Protein Meal Recipe

High Protein Meal Recipe

This quick and satisfying high-protein recipe is perfect for busy weeknights or efficient meal prep. It combines lean protein with fiber-rich vegetables and a vibrant sauce for a balanced, delicious result.
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Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Asian-Inspired
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Main Components
  • 1.5 lbs chicken thighs OR extra-firm tofu protein base
  • 2 cups chopped broccoli florets
  • 1 red bell pepper thinly sliced
  • 0.5 cup red onion diced
  • 3 cloves garlic minced
Flavor Builders
  • 3 tbsp soy sauce or tamari for GF
  • 2 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 1 tsp fresh ginger grated
  • 1 tbsp honey or maple syrup
Finishing Touches
  • toasted sesame seeds
  • thinly sliced scallions
  • red pepper flakes optional heat

Equipment

  • 12-inch skillet or wok
  • Sharp chef's knife
  • Cutting board with juice groove
  • Microplane zester
  • Glass mixing bowls

Method
 

  1. Chop vegetables into uniform sizes for even cooking. If using chicken, pat dry and cube into 1-inch pieces. Mix sauce components in a small bowl.
  2. Heat skillet over medium-high with 1 tbsp avocado oil. Cook chicken or tofu until golden (5-6 min). Remove from pan.
  3. Add remaining oil to pan. Cook onions for 2 minutes until translucent, then add garlic and ginger for 30 seconds. Toss in broccoli and red pepper.
  4. Return protein to pan, pour sauce over everything. Cover and simmer for 5 minutes to marry flavors.
  5. Uncover, cook 1 final minute to thicken sauce. Top with sesame seeds and scallions. Serve over rice, quinoa, or zoodles.

Notes

Customize this recipe to fit your dietary needs: use tofu for plant-based, tamari for gluten-free, or skip honey for keto-friendly. Doubles well for meal prep.