12 high-protein meals with almost no cooking

No stove, no recipes, no meal-prep Sunday. Each of these goes together in under ten minutes with a microwave and a knife, and has at least 30 g of protein.

Numbers are for the portions listed. Scale them up or down to fit your calories; the meal plan generator does that for you and adds a grocery list.

Breakfast

Overnight protein oats

70 g rolled oats, 1 scoop whey, 200 ml milk and a handful of frozen berries, stirred in a jar the night before. About 540 calories, 43 g protein.

Greek yogurt bowl

300 g plain nonfat Greek yogurt with berries, 20 g chopped almonds and a little honey. About 370 calories, 36 g protein.

Cottage cheese and PB toast

250 g cottage cheese, a banana, and a slice of toast with a tablespoon of peanut butter. About 490 calories, 36 g protein.

Lunch

Tuna salad sandwich

Mix tuna with Greek yogurt instead of mayo, plus mustard and pepper. Two slices of whole-wheat bread and some spinach. About 370 calories, 51 g protein.

Turkey avocado wrap

150 g deli turkey, a large tortilla, a little cheddar, spinach and a third of an avocado. About 520 calories, 39 g protein.

Rotisserie chicken plate

180 g pulled rotisserie chicken (skin off) with hummus, spinach and pita. About 590 calories, 68 g protein.

Egg salad sandwich

Three pre-peeled boiled eggs chopped with Greek yogurt and mustard, on whole-wheat bread. About 430 calories, 35 g protein.

Bean and cheese quesadilla

Black beans and cheddar in a tortilla, microwaved for 90 seconds, with salsa and Greek yogurt for dipping. About 575 calories, 35 g protein.

Dinner

Rotisserie chicken rice bowl

A microwave rice pouch, a bag of frozen vegetables, 200 g pulled chicken and salsa. About 710 calories, 69 g protein.

Tuna and black bean bowl

Rice, black beans, a can of tuna, salsa and avocado. About 660 calories, 56 g protein.

Teriyaki tofu bowl

Store-bought baked tofu over microwave rice and frozen stir-fry vegetables, with teriyaki sauce. About 640 calories plus sauce, 47 g protein.

Mediterranean plate

Cottage cheese, hummus, a pouch of lentils, greens and pita. Looks like a snack plate, eats like a meal. About 650 calories, 51 g protein.

Stock these and you're always ten minutes from a meal

A rotisserie chicken on the way home covers two or three of these. Pull the meat while it's warm and portion it into glass meal-prep containers so it's ready for the week.