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In a bid to make sure we hit a decent amount of protein for breakfast we have been trialling ways to increase protein in our eggs. Two eggs is just 14g of protein, but adding 100g cottage cheese increases the protein to 25g. I have added a small amount of smoked salmon to increase the breakfast to 30g of protein. This is optional, but for my needs 30g of protein is optimal.
If you follow us on social media you will know that as a Personal Trainer working in a private studio, I need to prep all my food ahead and take with me. The chia pudding mixture is very quick and easy to prepare for 3 breakfasts in one go and keeps in the fridge for 2-3 days. Chia seeds contain some protein and are rich in fibre to keep you full longer! This is such a versatile breakfast. Any fresh or frozen fruit can be used!
Buckwheat is a gluten free seed and is very useful in a gluten-free diet as it gives a grain-like texture. It’s slightly nutty in taste and cooks in les time than quinoa or rice. For the health benefits see tip below. This salad is also a good way to top up your calcium levels. You’ll find calcium in the buckwheat, tahini, sunflower seeds and feta cheese.
A high protein Asian inspired salad which is super easy to prepare and cook. I cook my salmon in the air fryer as it is done in minutes - but you can cook the salmon in the oven if you prefer.
A colourful and high protein vegetarian salad with crispy halloumi and chickpeas. A lunch time salad is the perfect time to pack lots of nutrients and colour onto your plate. This is also robust enough to pack in a container and take to work to be enjoyed.
If you love a shot of coffee in the morning then you’ll love this smoothie. We use Exhale coffee, which is tested for high polyphenols and no mould. We use Nuzest protein powder, but use whatever your favourite is.
These asparagus and sweetcorn fritters make a fabulous brunch and can be made ahead. They are also a great lunch alongside a salad. They are very versatile and can be eaten cold, added to a lunch box or picnic. Add a poached or fried egg and that’s good for anytime of day to fuel or refuel. Very handy for picnics and kids savoury snack.
I know what you are thinking - cauliflower in a smoothie - yuck! However, please believe me when I say you really can’t taste the cauliflower and you get all the cruciferous vegetable benefits. I buy packs of frozen cauliflower rice and keep in the freezer as a useful and very easy meal side. If you haven’t got vanilla protein powder then use your normal protein powder and add 1 teaspoon of vanilla extract for the vanilla flavour. I often freeze cut up bananas that are going brown in the fruit bowl and they are great for adding to smoothies.
These new raw healthy bliss balls are so so refreshing. The lemon coconut classic combo gets a new life with that hint of turmeric. They are nutrient dense and feel like a fab treat. They are also pretty, do not need baking and set in the fridge quickly, so what's not to like!
A Moroccan inspired one-pot, packed with veggies, flavour and lots of protein. The lamb meatballs are very quick to make and I would recommend to make extra as they are delicious hot or cold and can be added to a lunch or salad the next day. Do not be put off by the long list of ingredients as they all go in together and make this one pot dish a great healthy recipe to make over and over.
Protein packed breakfast ideas are our most common request as people often struggle. This is a perfect quick & easy option. For me, making ahead my breakfast is a must as I usually have breakfast at the studio after my first client of the day or after teaching a class. It has to be portable and high in protein. This is a delicious balanced winning combo. Change up the fruits with the seasons!
A spicy vegetarian soup packed with protein and fibre to keep you fully satisfied until your next meal. Even better it’s super quick to make and so makes a speedy lunch warm option. Freeze any leftovers for a quick meal another day. You can use frozen corn and peppers as I usually do.
You can still enjoy a vegetarian version of the classic bolognese sauce. I use a lentil pasta which is high in protein (100g = 26g of protein) for added satiety. The addition of rosemary and balsamic vinegar are essential to the moreishness of the dish so don’t leave out. For a low-carb option you could serve with courgette or cauliflower rice.
Smoothies can make a really quick on the go breakfast option. However most smoothies don’t contain enough protein and we often need to add a protein powder to ensure adequate protein. You can use any protein powder you like. At the moment my current favourite is the vanilla flavour by Nuzest. It doesn’t taste artificial like many of the vanilla protein powders out there. For this recipe we have used Arctic Berries blueberry powder which is made from blueberries that come from the Arctic forests of Finland, but you can substitute with fresh or frozen blueberries.
In our midlife ensuring we have enough protein in our diet is essential. Ideally we want to hit around 20-30g of protein with each meal. We find many people find this a struggle for lunch. This lunch contains a whopping 36g of protein and with no meat added. Serve with one of our salad dressings. See our blog post for our 6 favourite dressings. To make your life easier you can either batch cook quinoa and black lentils at the weekend for easy lunches or use ready cooked pouches.
There is absolutely a place for cookies in our lives! Even those like me who tend to go for savoury before sweet when hungry, there is something about those cookies that is just so delicious. Super quick to put together and with a better protein content than most shop bough cookies! What’s not to like?
This is a very versatile vegetarian dish. you can add more chilli if you like heat and can change the beans around to whatever you have or use chickpeas instead. Did I also mention it’s super quick to make and can be on the table in less than 30 minutes. Makes a warming lunch or even an evening meal. Can serve on its own or with a slice of crisp sourdough.
A perfect quick, easy and very tasty chicken one tray. I typically make this midweek in the evening, but it also makes a perfect no-fuss Sunday lunch for those not wanting to spend hours in the kitchen!
You can add different vegetables but fennel is so tasty and goes brilliantly with chicken and herbs. All round comfort food.
A perfect quick, easy and very tasty one pan salmon packed with flavours. Main ingredients are very simple but elevated but a gorgeous harissa and tahini dressing which would also work with chicken. You can swap the vegetables with the seasons too. Easy to make for 2 or for a larger crowd. It is nutritious enough to serve on its own, but would work well served with lentils, brown rice or quinoa.
A perfect quick, easy and very tasty one tray you can make last minute. You can easily change the vegetables with the seasons. You can swap chickpeas for beans or lentils. This meal will provide you with a great balance of protein and complex carbs and is a fab one to reheat for a leftover lunch next day!
