Protein-rich breakfast: eggs and spinach

Ingredients:

  • 3 large eggs (210 calories, 18g protein)
  • 1 cup cooked spinach (41 calories, 5g protein)
  • 3-4 cherry tomatoes; salt and pepper to taste
  • 1/2 cup plain Greek yogurt (60 calories, 10g protein)
  • Cooking spray or 1 tsp olive oil (optional, about 40 calories)

Instructions:

    • In a non-stick skillet, spray with cooking spray or add olive oil over medium heat. Sauté the spinach until wilted (about 1-2 minutes).
    • In a bowl, whisk together the eggs with salt and pepper. Pour the egg mixture into the skillet, allowing it to cook for a few minutes until it starts to set.
    • Sprinkle the feta cheese on top, then fold the omelette and cook for another minute until fully cooked.
    • Plate the omelette and garnish with cherry tomatoes. Finish your breakfast with 1/2 cup of Greek yogurt.

Enjoy your healthy and protein-packed breakfast!

Nutritional Breakdown (approx.)

  • Calories: 468
  • Protein: 41g
  • Carbohydrates: 7g
  • Fat: 31g

Tips

  • For added flavor, you can sprinkle some herbs like oregano or basil on top before serving.
  • Add other veggies like  capsicum or mushrooms, if you like!

High-Protein Chicken and Quinoa Salad

Ingredients

  • 100g cooked quinoa ( approximately 5g protein)
  • 100g cooked chicken breast, diced (about 32g protein)
  • 1 cup cherry tomatoes, halved (about 1g protein)
  • 1 cup cucumber, diced (about 1g protein)
  • 1/2 cup bell pepper, diced (about 1g protein)
  • 1/4 cup red onion, finely chopped (about 0.5g protein)
  • 30g feta cheese, crumbled (about 4g protein)
  • 2 cups mixed greens (spinach, arugula, etc.) (about 2g protein)
  • 1/4 cup fresh parsley, chopped (optional, for garnish)

Dressing

  • 3 tablespoons olive oil; 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard; salt and pepper to taste
  • In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
  • Prepare Chicken: If using raw chicken, grill, bake, or sauté until fully cooked. Let it rest for a few minutes before dicing.
  • Mix Vegetables: In a large bowl, combine the cherry tomatoes, cucumber, bell pepper, red onion, and mixed greens.
  • Combine Ingredients: Add the cooked quinoa and diced chicken to the vegetable mixture. Gently toss to combine.
  • Dress the Salad: Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
  • Add Feta and Parsley: Sprinkle the crumbled feta cheese and chopped parsley over the top.
  • Serve: Enjoy immediately or refrigerate for later. The flavors meld beautifully after a few hours!

Enjoy your high-protein chicken and quinoa salad!

Nutritional Breakdown (approx.)

  • Calories: 400
  • Protein: 47g
  • Carbohydrates: 35g
  • Fat: 20g

Tips

  • Feel free to customize with additional vegetables or swap out the chicken for another protein source like chickpeas or tofu for a vegetarian option!
  • This salad is great for meal prep and can be stored in the fridge for 2-3 days.

Baked Salmon and Asparagus

Ingredients

  • 150g Salmon fillet (312 calories, 33 protein)
  • 1 bunch of fresh asparagus (27 calories, 2.5 protein)
  • 1 tbsp olive oil, 1 lemon (juice and zest)
  • 2 garlic cloves (minced)
  • Salt & pepper, fresh chopped parsley

Instructions

  • Preheat the oven to 200C. Line a baking sheet with aluminum foil.
  • Add the salmon and asparagus to a baking sheet
  • In a medium bowl, combine the olive oil, lemon zest and juice, garlic cloves, salt, pepper, and parsley.
  • Spread the mixture over the tops of the salmon and the asparagus.
  • Bake in the preheated oven, for 12-15 minutes (time will vary based on the thickness of your salmon).
  • Remove from the oven, and poke with a fork to check for soft, flaky, salmon and the asparagus are fork-tender.

Instructions

  • Preheat the oven to 200C. Line a baking sheet with aluminum foil.
  • Add the salmon and asparagus to a baking sheet
  • In a medium bowl, combine the olive oil, lemon zest and juice, garlic cloves, salt, pepper, and parsley.
  • Spread the mixture over the tops of the salmon and the asparagus.
  • Bake in the preheated oven, for 12-15 minutes (time will vary based on the thickness of your salmon).
  • Remove from the oven, and poke with a fork to check for soft, flaky, salmon and the asparagus are fork-tender.

Nutritional Breakdown (approx.)

  • Calories: 330
  • Protein: 41g
  • Carbohydrates: 25g
  • Fat: 15g

Tips

  • Even though this baking salmon recipe is a full meal in itself, you can always add a fresh salad as a side dish.