5 higher-protein lunches

| 30 Mar, 2024

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Protein plays a major role in our diets! Incorporating higher-protein foods can be beneficial for many aspects of our health including maintenance of muscle mass, supporting weight loss by keeping us fuller for longer, and providing the necessary nutrients for a healthy lifestyle. So, if you're wanting some protein-packed lunch ideas, this blog is for you!

You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.

Turkey tabbouleh

Turkey tabbouleh

Serves 2 - 224 kcals per serving

Kcals 224
Fat 2g
Sat fat 0g
Carbs 24g
Sugar 5g
Fibre 2g
Protein 27g
Salt 0.2g

See the recipe in app here

Ingredients

  • 2 tbsp 0% fat Greek yogurt
  • 1 garlic clove, crushed
  • ½ tsp smoked paprika
  • Juice ½ lemon
  • 175g diced turkey breast
  • 50g wholegrain bulgur wheat
  • 1 small red onion, finely chopped
  • 2 tomatoes, chopped
  • Small chunk of cucumber, diced
  • 2 tbsp chopped parsley
  • 2 tbsp chopped mint

Method

  1. Heat the grill and line a baking tray with foil. Mix the yogurt, garlic, paprika and a squeeze of lemon, then stir in the turkey. Arrange on the tray.
  2. Meanwhile, cook the bulgur following pack instructions, then add all the remaining ingredients, including the rest of the lemon juice. Grill the turkey for 5-8 mins, then serve hot or cold with the bulgur salad. Will keep in the fridge for 2 days.

Source: Good Food



Healthy tuna lettuce wraps

Healthy tuna lettuce wraps

Serves 2 - 361 kcals per serving

Kcals 361
Fat 17g
Sat fat 3g
Carbs 8g
Sugar 7g
Fibre 8g
Protein 40g
Salt 0.6g

See the recipe in app here

Ingredients

  • 2 drops rapeseed oil, for brushing
  • 2 x 140g fresh tuna fillets, defrosted
  • 1 ripe avocado
  • ½ tsp English mustard powder
  • 1 tsp cider vinegar
  • 1 tbsp capers
  • 8 romaine lettuce leaves
  • 16 cherry tomatoes, preferably on the vine, halved

Method

  1. Brush the tuna with a little oil. Heat a non-stick pan, add the tuna and cook for 1 min each side, or a min or so longer for a thicker fillet. Transfer to a plate to rest.
  2. Halve and stone the avocado and scoop the flesh into a small bowl. Add the mustard powder and vinegar, then mash well so that the mixture is smooth like mayonnaise. Stir in the capers. Spoon into two small dishes and put on serving plates with the lettuce leaves, and tomatoes.
  3. Slice the tuna (it should be slightly pink inside) and arrange on the plates. Spoon some ‘mayo’ on the lettuce leaves and top with tuna and cherry tomatoes and a few extra capers. To eat, roll up into little wraps.

Source: Good Food



Black bean tortilla with salsa

Black bean tortilla with salsa

Serves 4 - 368 kcals per serving stir-fry with broccoli & brown rice

Kcals 368
Fat 14g
Sat fat 3g
Carbs 28g
Sugar 7g
Fibre 12g
Protein 27g
Salt 0.5g

See the recipe in app here

Ingredients

For the salsa:

  • 400g can chopped tomatoes
  • 1 onion, finely chopped
  • 1 red chilli, halved, deseeded and finely chopped
  • 2 tsp smoked paprika
  • 15g (1/2 pack) coriander, finely chopped
  • 6 Kalamata olives, thinly sliced
  • ½ lemon or lime, juiced

For the omelette:

  • 2 x 400g can black beans, drained
  • 3 garlic cloves, finely grated
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 6 large eggs
  • 1 tbsp rapeseed oil
  • 4 generous handfuls of rocket

Method

  1. Tip the tomatoes into a pan and stir in the onion, ½ the chilli and the smoked paprika. Cook over a low heat for 10 mins. Tip ¾ into a bowl, then stir in 2 tbsp of the coriander and the olives and lemon juice.
  2. Meanwhile, heat the grill. Tip the beans into a bowl and stir in the remaining chilli, the garlic, cumin and coriander. Beat in the eggs, then add the reserved ¼ of the salsa and the remaining fresh coriander with a little salt to taste. Blitz a little using a hand blender or mash some of the beans with a potato masher.
  3. Heat a 24cm non-stick pan with the oil. Pour in the bean mixture and leave to cook gently for 5-7 mins until the base is set, then grill for 5 mins. Tip out and cut into 4 wedges.

Source: Good Food



Fragrant lemongrass & coconut chicken stir-fry

Easy prawn noodles

Serves 2 - 245 kcals per serving

Kcals 245
Fat 2g
Sat fat 0g
Carbs 35g
Sugar 6g
Fibre 6g
Protein 19g
Salt 2.2g

See the recipe in app here

Ingredients

  • 2 nests wholewheat noodles
  • 3 garlic cloves, finely grated
  • 1 tbsp finely grated ginger
  • Handful coriander, leaves and stalks chopped but kept separate
  • ½ – 1 red chilli, thinly sliced and deseeded if you don’t like it too hot
  • 1 tbsp tamari
  • 4 spring onions, sliced at an angle
  • 125g sugar snap peas
  • 160g beansprouts, well rinsed
  • 100g cooked prawns
  • 1 lime, zested and juiced
  • Small pack mint leaves (optional)
  • Sesame oil, to serve (optional)

Method

  1. Put the noodles in a bowl, pour over enough boiling water to cover, set aside to soak for 5 mins, then drain.
  2. Meanwhile, pour 450ml water into a wok or wide pan and add the garlic, ginger, coriander stalks, chilli, tamari, spring onions and sugar snaps. Bring to the boil and simmer for 3 mins, then add the noodles and beansprouts to heat through.
  3. Stir in the prawns, lime zest and juice, coriander leaves and the mint, if using. Return to the boil until steaming hot and serve in deep bowls, drizzled with a dash of sesame oil, if you like.

Source: Good Food



Vegetarian stir-fry with broccoli & brown rice

Superhealthy salmon salad

Serves 2 - 320 kcals per serving

Kcals 320
Fat 10g
Sat fat 4g
Carbs 30g
Sugar 14g
Fibre 14g
Protein 30g
Salt 0.88g

See the recipe in app here

Ingredients

  • 100g couscous
  • 1 tbsp olive oil
  • 2 salmon fillets
  • 200g sprouting broccoli, roughly shredded, larger stalks removed
  • Juice 1 lemon
  • Seeds from half a pomegranate
  • Small handful pumpkin seeds
  • 2 handfuls watercress
  • Olive oil and extra lemon wedges, to serve

Method

  1. Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool.
  2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.

Source: Good Food



Article provided by Good Food

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