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30-Minute High-Protein Meals

30-Minute High-Protein Meals

Original price was: $17.99.Current price is: $9.99.

Stop deciding what’s for dinner at 6pm when you’re already exhausted.

Tima Miller’s 30-Minute High-Protein Meals gives you 30 complete, tested recipes — every one delivering 25 grams of protein or more, every one ready in 30 minutes of active cooking. Organized by protein type. Built for real kitchens. Designed to be cooked once on Sunday and eaten all week without a second thought.

This is not a diet plan. This is a system.

Extra Features
  • Instant download after payment
  • Every recipe tested & perfected
  • Yours forever, no expiry
  • Beginner friendly, clear steps

Here is the problem nobody in the fitness and nutrition world wants to admit: knowing what to eat and actually eating it are two completely different skills.

You know protein matters. You’ve read the articles, you’ve seen the macros, you understand that 25–40 grams per meal is the target. And then 6pm arrives, you’re tired, the fridge looks uninspiring, and you order takeout for the third time this week — not because you don’t care, but because good intentions don’t cook dinner.

30-Minute High-Protein Meals: Prep Once, Eat for a Week is the book that closes that gap.

Thirty complete, kitchen-tested recipes. Every one delivers at least 25 grams of protein per serving. Every one comes together in 30 minutes of active cooking time. Every one is designed to be made in a batch — enough for four or five servings at once — so that one focused cooking session on Sunday means effortless, high-protein meals waiting for you every single day of the week.

THIS IS A SYSTEM, NOT JUST A RECIPE BOOK

Most cookbooks give you recipes. This book gives you a repeatable system.

Tima Miller is obsessively precise about the things that actually determine whether a meal prep habit sticks: timing, internal temperatures, ingredient staging, and make-ahead strategy. Every recipe includes a thermometer check — because guesswork is the enemy of both food safety and consistent quality. Every recipe includes a Make-Ahead Tip or Pro Tip specifically addressing how to store, reheat, and revive the dish so it tastes as good on Thursday as it did on Sunday.

The pantry list at the front of the book is not decoration. Stock those staples once — the soy sauce, the smoked paprika, the Greek yogurt, the canned beans — and you can make the majority of these recipes without a special shopping trip for the rest of the month.

This is how a meal prep habit actually gets built: not through willpower, but through systems that remove friction.

WHAT YOU’LL ACTUALLY BE EATING

This is not diet food. This is food that happens to hit your protein targets.

A glossy honey garlic chicken stir-fry with crisp-tender broccoli that takes 18 minutes in the wok. Sheet pan chicken fajitas with charred peppers and onion, ready in 20 minutes on a single tray. Silky marinated beef and broccoli in a rich soy-oyster sauce that rivals your favourite takeout. Chicken shawarma bowls with deeply spiced charred chicken thighs, lemon rice, and a whipped feta sauce that makes the whole dish. Teriyaki salmon rice bowls with caramelized glaze, edamame, and sriracha mayo. A coconut chickpea curry that gets better every day it sits in the fridge. Garlic butter steak bites over creamy mashed potatoes that taste like a steakhouse made them — in under 35 minutes.

These are not compromise meals. They are the meals you will want to cook again.

WHAT’S INSIDE

7 Chapters · 30 Complete Recipes · 4-Week Meal Plan

  • 25g+ protein per serving — every single recipe, verified
  • 30 minutes active cooking time — tested, not estimated
  • Batch-cook friendly — most recipes serve 4–5 portions from one cook
  • Single pan or sheet wherever possible — less mess, faster cleanup
  • Imperial + metric measurements — built for US, UK, Canada, and Australia
  • Internal temperature checks throughout — the difference between guesswork and consistency
  • Everyday supermarket ingredients — nothing that requires a specialist store
  • Vegetarian chapter included — 5 plant-based recipes hitting 24–30g protein per serve
  • Alcohol-free and pork-free — family-friendly across dietary preferences

THE 7 CHAPTERS & 30 RECIPES

CHAPTER 1: ONE-PAN POULTRY WINS

  1. Sheet Pan Chicken Fajitas — bold, smoky, charred peppers, one tray, 28 minutes
  2. One-Pan Lemon Garlic Chicken Thighs with Roasted Veggies — crispy-skinned, deeply golden, 30 minutes
  3. Batch-Cook Honey Garlic Chicken Stir-Fry with Broccoli — glossy sticky sauce, freezer-friendly double batch
  4. Make-Ahead Chicken Shawarma Bowls with Lemon Rice & Feta Sauce — charred spiced chicken, whipped feta, 42g protein
  5. Salsa Shredded Chicken Burrito Bowls — 5-ingredient, freezer gold, 38g protein
  6. Sheet Pan Chicken Parmesan — panko-crusted, bubbling mozzarella, 45g protein

CHAPTER 2: BATCH BOWLS — CHICKEN & TURKEY

  1. Post-Workout Chicken & Quinoa Power Bowls — 44g protein, tahini dressing, roasted sweet potato
  2. Quick Ground Turkey Taco Bowls — 22-minute total, 5 portions, crowd-pleaser
  3. Batch Honey Butter Chicken Thighs with Garlic Green Beans — 25-minute, one pan, 38g protein
  4. Crispy Baked Chicken Tacos with Chipotle Yogurt Sauce — oven-crisped shells, make-ahead filling

CHAPTER 3: BEEF & LAMB — BOLD, FAST, HIGH-PROTEIN

  1. Beef & Broccoli Meal Prep Bowls — silky marinated beef, soy-oyster sauce, takeout-quality
  2. Garlic Butter Steak Bites with Mashed Potatoes — steakhouse flavour, 32 minutes, 42g protein
  3. Korean Ground Beef Rice Bowls — 17-minute total, ginger-soy glaze, optional fried egg
  4. Batch-Cook Lean Beef Burrito Bowls — 5-day lunch workhorse, freezes for 3 months
  5. Ground Beef Stir-Fry with Rice — high-heat, hoisin-soy, 25 minutes
  6. Turkish-Style Ground Beef Pasta with Garlic Yogurt Sauce — paprika butter drizzle, 38g protein

CHAPTER 4: BEEF & LAMB — MAKE-AHEAD FAMILY DINNERS

  1. Lamb Kofta Bowls with Tzatziki & Roasted Chickpeas — herbed kofta, crispy chickpeas, homemade tzatziki
  2. One-Pan Garlic Herb Steak Bites & Veggie Dinner — oven-roasted potatoes, asparagus, burst tomatoes

CHAPTER 5: SEAFOOD — SHEET PAN & BOWL MEAL PREP

  1. Teriyaki Salmon Rice Bowls — caramelized glaze, edamame, sriracha mayo, 38g protein
  2. Garlic Butter Salmon with Green Beans — pan-seared, lemon garlic butter, 19 minutes
  3. Honey Mustard Sheet Pan Salmon with Roasted Broccoli — tangy-sweet glaze, one tray
  4. Garlic Butter Shrimp & Quinoa Bowls — chili-garlic butter, 24 minutes, 35g protein

CHAPTER 6: SEAFOOD — QUICK SHRIMP, TUNA & WHITE FISH

  1. Tuna Pasta Salad with Greek Yogurt Dressing — better on day two, no mayo
  2. High-Protein Tuna & White Bean Salad — no-cook, 10 minutes, pantry staple hero
  3. Lemon Herb Baked Cod with Zucchini & Couscous — flaky, bright, 26 minutes

CHAPTER 7: VEGETARIAN POWER PREP

  1. Chickpea & Spinach Coconut Curry — rich coconut tomato sauce, peaks on day 3
  2. Cottage Cheese & Egg Veggie Scramble Bowls — creamy, low-and-slow, 30g protein
  3. Black Bean & Quinoa Burrito Bowls — complete protein, bright lime-cumin dressing
  4. Spicy Peanut Tofu Bowls with Roasted Veggies & Brown Rice — crispy tofu, sriracha peanut sauce
  5. Greek Yogurt Lentil Bowls with Roasted Red Pepper & Feta — herbed lentils, mint-garlic yogurt, 28g protein

ALSO INCLUDED

  • The High-Protein Pantry List — stock these once, cook all month without a special trip
  • Complete 4-Week Meal Plan — Week 1 Classics · Week 2 Global Edition · Week 3 Seafood Week · Week 4 Plant Power
  • Internal Temperature Reference Chart — safe temperatures for every protein, at a glance
  • Storage Guidelines Table — exactly how long every dish keeps in the fridge and freezer
  • How to Use This Book — the system explained before you cook a single thing

You already know that protein matters. Now you have a plan that makes it automatic.

Download your copy and start Sunday.

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