Too Tired to Cook? 15 Min 20g+ Protein Recipes

This book is built to be used sideways, not read front to back.

Hungry right now? Use the "What Should I Eat?" decision guide and pick by how much time you actually have. Staring at a fridge with three things in it? Use the ingredients index. Planning the week? Use the 7 or 14-day plan and the matching shopping list.

Every recipe follows the same shape: ingredients on the left, steps on the right, then why it works, an easy swap, a way to make it faster, and a way to add more protein if you want it.

The 15-minute rule is stated honestly. All active prep and all cooking time counts. What does not count is anything genuinely made in advance — and where a recipe uses pre-cooked rice or boiled eggs, it says so directly rather than pretending a five-day project is a weeknight meal.

Meals hit 20g+ protein per serving, most landing in the 25-36g range; snacks hit 12g+. That is a practical bar, not a medical one.

Nutrition values are approximate and clearly labelled as estimates. Food safety guidance follows FSSAI recommendations. This is a cooking resource, not medical advice.