Remember the following points when making your high protein lunches:
- Protein – at least 25g per meal – helps with hunger control
- Fibre – at least 5g per meal – also helps with hunger control
- Fruits & Vegetables – add lots of colour for antioxidants
Quinoa & Black Bean Salad:Quinoa & Black Bean Salad:
250g cooked quinoa
100g tinned black beans or other preferred beans
250g mix of diced cucumber, tomato, sweetcorn and onion
Mix the above ingredients with a balsamic vinegar dressing (as above)
Chop up parsley to garnish
Serve with 0% fat Greek yoghurt
Nutritional Info: 490kcals, 27g protein, 10g fat, 84g carbs, 10g fibre
Toasted Walnut and Spinach Salad with Grilled Chicken & Sliced Strawberries:
75g grilled chicken breast
100g sliced strawberries
50g chopped toasted walnuts or other preferred nuts
Balsamic dressing (2 tbsp. olive oil, 1 tbsp. balsamic vinegar, ½ tsp.0 mustard, ½ tsp. sugar and shake all ingredients in a jar)
Nutritional Info: 480kcals, 38g protein, 28g fat, 8g fibre
Stuffed Tomatoes & Crackers
1 large tomato – scoop out inside
1 tbsp. low fat mayo mixed with 2 tbsp. red onion, ½ stalk celery & 125g tin of tuna.
Spoon into tomato
Top with grated low fat cheddar cheese
Grill on low heat for 10 mins or until cheese is bubbling
Serve with 2-3 wholegrain crackers of your choice
Nutritional Info: 500kcal, 28g protein, 14g fat, 60g carbs and 9g fibre
