12 lazy girl dinners that make losing fat and gaining muscle easy, approved by a dietitian
Insider's health reporter Rachel Hosie eats a high-protein diet for fat loss and muscle gain.
Here are 12 of her go-to dinner recipes for "lazy girls" who want simple, high-protein meals.
These recipes are approved by dietitian Nichola Ludlam-Raine.
Videos of things that make life easier for "lazy girls" have taken over TikTok. Whether it's low effort and high pay "lazy girl jobs," simple workout routines, easy hairstyles, manageable morning routines or straightforward recipes, TikTokers want to know how to work smarter, not harder.
Insider's health team has been covering efficient ways to get in shape long before "#lazygirl" got its 295 million views on TikTok. Health reporter Rachel Hosie has written lots about her own weight loss journey through body recomposition, and shared many of her favorite high-protein meals.
To achieve body recomposition, which is when you build muscle and lose fat at the same time, you need to eat lots of protein while maintaining a small calorie deficit.
Here are 12 of Rachel's dietitian-approved, high-protein recipes for "lazy girl" dinners to help you lose weight and gain muscle easily.
One-pan Mexican beef
Originally from sports nutritionist Scott Baptie, this Mexican beef and rice recipe is super cheesy and only requires one pot.
Ludlam-Raine said that this dish contains lots of fiber if you use whole-grain rice, and is full of vitamin B12, iron, and protein from the beef. She recommended adding some lentils for even more fiber.
Turkey meatball pasta
This turkey meatball pasta is perfect for cooking in bulk and reheating throughout the week. Simply cook your wholewheat pasta, turkey meatballs, and broccoli separately, and combine with cream cheese and pesto for an easy dinner.
Rachel substitutes whatever vegetables she fancies, and sometimes swaps the turkey meatballs for sausages, or different cuts of chicken, pork, or beef.
Romesco chicken tray bake
You can cook the accompanying potatoes and vegetables in the same tray as the Spanish-inspired chicken in this recipe by Good Housekeeping.
All you have to do is chop and season your potatoes and vegetables, and throw them in an oven dish with the chicken on top for an easy tray bake.
Chicken and vegetable stir-fry with noodles
Stir-fries are super quick to make and can be super healthy if you include lots of vegetables. For this recipe, Rachel stir-fries whatever veggies she has on hand, adds in the chicken and cooks for a little longer, and then combines with cooked noodles.
Ludlam-Raine said you can also scramble an egg with the vegetables to increase the protein content.
Turkey sausages with roast vegetables and oven fries
This combo of turkey sausages, roasted vegetables, and oven-cooked fries is super easy — just season to taste and pop in the oven.
Oven fries can satisfy any cravings for fries while allowing you to control your portion size, and turkey sausages usually have fewer calories and more protein than more traditional pork sausages.
Plus, you can roast your veggies in bulk to have on hand to add to other dishes. Rachel likes to vary the vegetables she uses by season: butternut squash and sprouts for fall and winter, or asparagus, aubergine, and zucchini for spring and summer.
Ludlam-Raine said that oven-fries are "A-ok" as part of an 80-20 rule for eating.
Creamy red pepper chicken pasta
This creamy red pepper chicken pasta dish is based on a recipe by Ellena Hoad, but Rachel adds broccoli for extra nutrients, fiber, and tastiness.
For this dish, blend cooked peppers and tomatoes with low-fat cream cheese, and pour over cooked pasta and chicken, with any extra vegetables you might like.
Baked potato with baked beans and cheese
Baked (or jacket) potatoes with baked beans and cheese on top is a British classic, as well as a great source of protein from the beans and cheese. You can add a salad or other vegetables on the side for bulk and extra nutrients, which Rachel often does.
Ludlam-Raine said you can "opt for low fat cheese and/or keep to a small matchbox-sized portion, and choose no added sugar and salt beans" if you're looking to keep the calories, fats, and sugars in this meal down.
Turkey bolognese
Using turkey breast mince in your bolognese is a lower calorie, higher protein option than other meats. There's chopped tomatoes and tomato puree, carrots, onion, and garlic in the sauce too, but you can add other vegetables to increase the nutritional value of this recipe.
Ludlam-Raine said: "Making your own bolognese sauce can be a great way to save on any additional sugars that may be added to jarred sauces. Bulking out the sauce with onions and other vegetables is a great way to add extra volume without the calories."
Mexican ground turkey bowl with cheese
This Mexican ground turkey bowl with cheese is super adaptable to whatever you have in your kitchen, and can be cooked in bulk to eat across the week.
Simply fry up some ground turkey with onions and veggies such as peppers, seasoning with fajita spices. You can eat this with wholegrain rice for fiber, or couscous, pasta, or a baked potato. Add cheddar or feta on the top, as well as guacamole and sour cream or Greek yogurt if you have them.
Paprika chicken pasta
Originally by fitness influencer Sean Casey, this paprika chicken pasta is creamy and delicious, and Rachel said it feels more indulgent than it actually is. The sauce is made from chicken stock, tomato puree, Philadelphia cheese, and, of course, paprika.
Ludlam-Raine said that "using light Philadelphia cheese is a great way to reduce the levels of saturated fat in the dish but provide a creamy taste and texture," and recommended using wholewheat pasta to increase the fiber content of this meal.
Chicken with wedges and greens
Chicken with wedges and greens is similar to Rachel's turkey sausages and oven fries combo, but you can make the potato wedges yourself if you have time. Homemade wedges tend to be healthier than oven fries, according to Ludlam-Raine, because oven fries are often pre-fried, adding extra calories and fat to the dish.
She said: "This is a really simple and staple dish, but one that contains all the essential macronutrients, split into thirds of a plate which is often what I'd recommend for those wanting some support with their portion sizes."
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