High Protein Meal in Only 6 Minutes

Published on:

If like me you have a 9-5 job, it can be difficult to prepare a fresh meal during your lunch hour that is not only tasty, but high in protein, low in fat and quick to make.

I have created a great tasting meal that you can prepare in 6 minutes – and when I say 6 minutes, I mean 6 minutes – Zero pre-prep time at home!

All you need is a large Sweet Potato, Quark, Spinach leaves, 2 tins of Tuna in brine and sweetcorn.

With this meal you will be getting roughly:

  • 33g Carbohydrates
  • 2g Fat
  • 79g Protein

Not bad for a 6 minute meal ay!

To prepare this dish, the first thing you need to do is put your oven on and pre-heat to 200 degrees – I will point out that I'm no Jamie Oliver and have no training whatsoever in cooking, this is just a simple meal that I have created that serves its purpose and suits my lifestyle – Once you have turned the oven on, stab your Sweet Potato 6 or 7 times with a knife and then place it in the microwave on a plate for 5 minutes.

Whilst your Sweet Potato is being nuked, open the Tuna tins and drain the brine out of them, that crap's nasty so make sure you give it a good draining. Empty the Tuna into a bowl and break it up into small pieces. Then add a handful of Spinach leaves – Use a knife and fork to cut the leaves up into smaller bits whilst it's in the bowl. Now you need to add 2 large spoonfuls of Quark, it certainly isn't as nice as mayonnaise but adding that defeats the object of what we are trying to achieve here, which just to clarify is a high protein, low fat meal.

Now that you have the Quark, Tuna and spinach in the bowl, give it a good mixing with your fork. Add the Sweetcorn in during the mixing stage, I use about 4 spoonfuls or quarter of a tin.

We're nearly done – the microwave should ping around now, so take out the Sweet Potato and cut it in half, spoon out the insides and put them in the bowl with the Tuna mix you have made – give it a bit of a stir. Then place the Sweet Potato skins in the oven on a tray. Allow them to cook for around 1 minute just to allow them to turn crispy.

Once you are happy with the texture of the Sweet Potato skins, take them out of the oven and place them on your plate, now add the Tuna mixture from the bowl into the Sweet Potato skins.

You can add a bit of pepper to this meal if you wish, however I tend not to – and that's it! 6 minutes of cooking and you have a healthy meal that you can prepare and eat at work during your dinner hour – this also means that you should have some time left in your lunch hour to depress yourself with a quick stalk of your Facebook news wall, or if you're really bored, read some more of my blogs!

Enjoy! Any feedback or ideas that you have please feel free to share them with me.

Back to articles overview