Lunch

High Protein Bowl

Before we get in to all the delicious lunch recipes, I want to share with you the high protein bowl.

This bowl gives you everything you need for a nutrient dense lunch.

Choose 1 item from each section and enjoy the ultimate high protein bowl. This can also be used as meal prep for a few days in a row.

When seasoning your protein, be mindful that dry spices have less calories/additives than bottled marinades.

Enjoy!

  • 100g Chicken

    (165C, 31P)

    100g Salmon

    (208C, 20P)

    100g Falafel

    (333C, 13P)

    100g Chickpea

    (269C, 20PP)

  • 50g White Rice

    (64C)

    50g Pasta

    (175C)

    60g Cous Cous

    (67C)

    125g Boiled Potatoes

    (129C)

  • Broccoli

    Green Salad

    Mixed Salad

    Peas & Beans

    Mushrooms

    Cottage Cheese

  • Serves: 1

    Cal - 480

    Proteins - 16g

    • 1 cup quinoa

    • 1 15-ounce can black beans, drained and rinsed

    • 1 red bell pepper, diced

    • 1 cup cherry tomatoes, halved

    • 1/2 cup chopped cilantro

    • 1/4 cup diced red onion

    • 2 tablespoons olive oil

    • 1 tablespoon red wine vinegar

    • salt and pepper to taste

  • STEP 1: Rinse the quinoa in a fine mesh strainer and place it in a saucepan with 2 cups of water. Bring the water to a boil, reduce the heat to low, and simmer the quinoa for about 15 minutes, or until the water is absorbed and the quinoa is cooked. Fluff the quinoa with a fork and set it aside to cool.

    STEP 2: In a large bowl, combine the cooked quinoa, black beans, bell pepper, cherry tomatoes, cilantro, and red onion.

    STEP 3: In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper. Pour the dressing over the quinoa mixture and toss to coat.

    STEP 4: Serve the salad at room temperature, or refrigerate it until ready to serve.

  • Serves: 4

    Cal - 270

    Proteins - 31g

    • 450 grams boneless, skinless chicken breasts, cut into 1-inch pieces

    • 1 red bell pepper, cut into 1-inch pieces

    • 1 yellow bell pepper, cut into 1-inch pieces

    • 1 courgette, cut into 1-inch pieces

    • 1 yellow squash, cut into 1-inch pieces

    • 1 red onion, cut into 1-inch pieces

    • 2 tablespoons olive oil

    • 1 tablespoon balsamic vinegar

    • 1 teaspoon dried oregano

    • 1/2 teaspoon salt

    • 1/4 teaspoon black pepper

  • STEP 1: Preheat your grill to medium-high heat.

    STEP 2: In a small bowl, whisk together the olive oil, balsamic vinegar, oregano, salt, and pepper.

    STEP 3: Thread the chicken and vegetables onto skewers, alternating between the different types of vegetables. Brush the skewers with the olive oil mixture.

    STEP 4: Grill the skewers for 8-10 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.

    STEP 5: Serve the skewers hot off the grill.

  • Serves: 1

    Cal - 275

    Proteins - 14g

    • 1 whole wheat tortillas

    • 1 tablespoon hummus

    • 30g thinly sliced turkey breast

    • cucumber

    • 1 tomato

    • red onion

    • chopped fresh parsley

    • salt and pepper to taste

  • STEP 1: Spread a spoonful of hummus down the center of each tortilla. Top the hummus with some of the turkey, cucumber, tomato, red onion, and parsley. Sprinkle with salt and pepper.

    STEP 2: Roll up the tortillas tightly, tucking in the sides as you go.

    STEP 3: Cut the wraps in half and serve.

  • Serves: 1

    Cal - 360

    Proteins - 22g

    • 200g cooked prawns

    • 1 small avocado, diced

    • 1 cup mixed salad greens

    • 1/2 cup diced mango

    • 1/4 cup diced red onion

    • 1 jalapeno pepper, seeded and minced

    • 1 tablespoon chopped cilantro

    • 1 tablespoon lime juice

    • Salt and pepper, to taste

  • STEP 1: In a medium bowl, combine the diced mango, red onion, jalapeno pepper, cilantro, and lime juice. Mix well and set aside.

    STEP 2: Assemble the salad by placing the mixed greens in a bowl or on a plate, and topping them with the diced avocado and prawns.

    STEP 3: Spoon the mango salsa over the top of the salad and season with salt and pepper to taste.

    STEP 4: Serve the salad as is, or with a side of whole grain bread or crackers.

  • Serves: 1

    Cal - 476

    Proteins - 35g

    • 40g whole-wheat Pasta

    • 1 large red pepper, roughly chopped

    • 1 Salmon fillet

    • creme fresh

    • lemon

    • 1 Garlic Clove, crushed

    • 6 olives

    • 2 handfuls rocket

    • 4 Cherry Tomatoes

  • Step 1: Boil your pasta (roughly 8-10 mins)

    Step 2: In a pan add you fry light spray

    Step 3: Fry your peppers, tomatoes and garlic

    Step 4: Add your salmon to the veg

    Step 5: Once the salmon is cooked add 1 tbsp of crème fresh, salt, pepper and a big squeeze of lemon.

    Step 6: Add the pasta, mix and place in a bowl. Add your rocket to finish