Scrambled Eggs with Spinach and Cheese
Eggs are packed with nutrients, and adding cheese and spinach makes for a yummy, protein-rich dish.Ingredients:
- 3 large eggs (18g protein)
- ¼ cup shredded cheese (2g protein)
- ½ cup spinach
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- In a medium-heated pan, heat olive oil.
- Add spinach and cook until wilted.
- A few eggs, seasoned with salt and pepper, are poured into the pan.
- Keep stirring until it’s cooked through.
- Top with cheese and serve hot.
Greek Yogurt with Nuts and Honey
Greek yogurt is protein-rich all on its own, making it a great breakfast or snack.Ingredients:
- 1 cup Greek yogurt (18 g protein)
- 1 tbsp almonds (2g protein)
- 1 tsp honey
- ½ tsp cinnamon (optional)
Instructions:
- Combine Greek yogurt with honey in a bowl.
- Top with almonds and cinnamon.
- Serve chilled.
Chicken and Quinoa Bowl
Quinoa is a plant-based protein powerhouse; along with chicken, it forms a meal in unison.Ingredients:
- ½ cup cooked quinoa (4g protein)
- Grilled chicken breast: 100g (22g protein)
- ½ cup of sautéed vegetables (bell peppers, zucchini, onions)
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Prepare quinoa according to instructions.
- Cook chicken breast on a grill with olive oil, salt, and pepper.
- Sear vegetables in the same pan.
- Serve the chicken with quinoa and vegetables.
Tuna Salad Sandwich
Canned tuna is an easy, protein-packed ingredient to use.Ingredients:
- 11/2 cans (85g) tuna in water (20g protein)
- 1 tbsp greek yogurt or mayonnaise
- 2 soya granules per slice (the same protein as whole grain bread, 13% protein)
- Lettuce and tomato slices
- Salt and pepper to taste
Instructions:
- Combine tuna with Greek yoghurt or mayonnaise.
- Top bread slices with the mixture.
- Top with lettuce and tomato slices.
- Serve as a sandwich.
Lentil Soup
Lentils are a great source of vegetarian protein and are full of fibre and nutrients.Ingredients:
- 1 cup cooked lentils (18g protein)
- 1 small onion, chopped
- 1 clove garlic, minced
- ½ tsp cumin
- 2 cups vegetable broth
- 1 tsp olive oil
Instructions:
- In a pot, heat oil and saute onion and garlic.
- Stir in cooked lentils, cumin, and vegetable broth.
- Stew for 10 minutes and serve warm.
Cottage Cheese with Berries and Nuts
It is low in fat and high in protein, making it a great snack or meal option.Ingredients:
- 1 cup cottage cheese (20 g protein)
- ½ cup mixed berries
- 1 tbsp walnuts
- 1 tsp honey (optional)
Instructions:
- Combine all ingredients in a bowl.
- Serve chilled.
Oatmeal with Peanut Butter and Chia Seeds
Oats are for fibre and energy, and peanut butter and chia seeds are for protein.Ingredients:
- ½ cup rolled oats (5 grams protein)
- 1 tbsp peanut butter (4 g protein)
- 1 tbsp chia seeds (3 g protein)
- 1 cup milk (8g protein)
- ½ tsp cinnamon
Instructions:
- Cook oats with milk.
- Whisk in peanut butter, chia seeds and cinnamon.
- Serve warm.
Tofu Stir-Fry with Brown Rice
Tofu is another great option, as it is an incredibly versatile plant-based protein source that absorbs flavours well.Ingredients:
- ½ cup tofu (10g protein)
- cooked brown rice ½ cup (3g protein)
- ½ cup mixed vegetables
- 1 tsp soy sauce
- 1 tsp olive oil
Instructions:
- Place oil in a pan and fry tofu until golden.
- Add and stir-fry for 5 minutes.
- Add soy sauce and mix well.
- Serve over brown rice.
Protein Smoothie with Banana and Almonds
Smoothies can be a good and easy way to involve protein.Ingredients:
- 1 scoop protein powder (15 g protein)
- 1 banana
- 1 tbsp almonds (2g protein)
- 1 cup milk (8g protein)
- Ice cubes
Instructions:
- Combine all ingredients until smooth.
- Serve chilled.
Grilled Salmon with Sweet Potato
Salmon is a great source of omega-3 fatty acids and protein.Ingredients:
- 100g salmon grilled (22g protein)
- ⅓ medium sweet potato (baked) (2g protein)
- 1 tsp olive oil
- Season with lemon juice and herbs
Instructions:
- Season salmon with lemon juice, olive oil and herbs.
- Screen for 4-5 minutes per side.
- Baked sweet potato on the side.
