Lunch Recipes
Eating lunch helps to keep your energy up during the day and these recipes are delicious and high protein allowing you to reach your goals.
Cajun Chicken Burgers
Ingredients
4 skinless chicken breasts
2 tbsp olive oil
4 rashers smoked bacon
2 avocados
4 ciabatta rolls, split
4 thin slices of your favorite cheese
4 small handfuls baby spinach leaves
Mayonnaise to serve (optional)
Cajun seasoning Ingredients
1 tbsp ground cumin
1 tbsp ground coriander
1 tbsp paprika
Instructions
1 Mix the seasoning ingredients together with a good grinding of black pepper and a sprinkling of salt, then set aside in a large dish. Heat grill to high. On a board, flatten out the chicken slightly, then drizzle half the oil over and toss in the seasoning until completely coated. Heat the remaining oil in a large frying pan, sizzle the chicken for 5 mins on each side until firm, push to one side of the pan, then fry the bacon for a few mins until cooked.
2 While the chicken is cooking, halve, stone, peel and slice the avocados, and toast the cut sides of the buns. Cover the tops of the buns with cheese, then grill until melted.
3 To assemble the burgers, spread the buns with mayonnaise if you want, top with a handful of spinach, then a rasher of bacon. To keep the avocado in place, slice the chicken, then alternate between a slice of chicken and avocado. Top with the bun, press down lightly and serve.
Calories 721
Carbs 51g
Fats 36g
Protein 51g
Sausage & Zucchini Rigatoni
Ingredients
3 good-quality pork sausages
1 tsp olive oil
½ small fennel bulb trimmed of any green and diced, any leafy fronds reserved
½ onion diced
2 fat garlic cloves finely chopped
200g rigatoni
1 lemon
100g mascarpone
1 medium-large courgette grated
1 tbsp toasted pine nuts (optional), to serve
1 tbsp grated parmesan to serve
Instructions
1 Take the skins off the sausages and break the meat into small chunks. Heat the oil in a non-stick frying pan and fry the sausage meat until really golden and crispy, breaking up the meat with a wooden spoon as you cook, so the end result is a bit like chunky mince. Scoop out the sausagemeat with a slotted spoon, leaving the sausage oil in the pan, then add the fennel, onion and garlic. Fry gently for about 10 mins until the veg are softened but not coloured. Add a splash of water if it starts to catch.
2 Bring a large pan of water to the boil, add the pasta and cook following pack instructions until al dente. Drain the pasta, saving a ladleful of the water.
3 Put the frying pan back on the heat and stir in the lemon zest, juice, mascarpone, courgette and reserved pasta water. Bubble for 2 mins, then stir in the rigatoni with the sausagemeat. Season, scatter over any fennel fronds, some toasted pine nuts (if you like) and a little grated Parmesan. Scoop straight from the pan into pasta bowls.
Calories 820
Carbs 67g
Fats 48g
Protein 26g
Cajun Steak Spicy Coleslaw and Potatoes
Ingredients
430g Maris Piper potatoes cut into 1.5cm chunks
1 tbsp Cajun seasoning
2 tbsp olive oil
1 x 400g bavette steak
¼ small bunch of coriander finely chopped
Ingredients for the spicy slaw
¼ small red cabbage shredded
½ red onion finely sliced
2 tbsp mayonnaise
1 tbsp soured cream
½ tbsp chipotle chilli paste
Instructions
1 Heat the oven to 430F/400F fan/gas. Bring a large pan of salted water to the boil, add the potatoes and cook for 5 mins. Drain and leave to steam-dry in the colander for a few minutes. Toss the potatoes with the Cajun seasoning, half the oil and a good pinch of salt. Tip onto a baking tray and roast for 25-30 mins or until golden and crisp, tossing halfway through.
2 To make the slaw, combine the cabbage, onion, mayonnaise, soured cream and chipotle paste in a bowl until the cabbage and onion are well coated. Set aside.
3 Rub the steak with the remaining oil and season both sides. Heat a griddle pan or non-stick frying pan over a high heat until very hot. Add the steak to the pan, cook for 2 mins on one side, then 3 mins on the other. Remove, put on a chopping board, cover with foil and leave to rest for 5 mins. Slice into strips.
4 Serve the steak with the potatoes scattered with the coriander and a pile of the spicy slaw.
Calories 802
Fats 50g
Carbs 40g
Proteins 47g
Protein-Packed Chicken Strips
Ingredients
2 bags Quest Nutrition Tortilla Style Nacho Cheese Protein Chips
3/4 cup nutritional yeast flakes (Note: this is not normal yeast you'd use for bread)
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp salt
1/4 tsp paprika
1/2 tsp pepper
2 eggs
1/4 cup water
2.5 pounds chicken breasts (roughly 6-7 chicken breasts)
Instructions
1 Put the Quest protein chips and the nutritional yeast into a blender and blend until they're crumbs.
2 Transfer the crumbs to a shallow bowl.
3 Add the seasonings (garlic powder, onion powder, salt, paprika and pepper) to the crumbs and stir well.
4 In a separate shallow bowl, mix the eggs and water.
5 Pound the chicken breasts to flatten them.
6 Cut the chicken breasts into strips.
7 Dip both sides of the chicken strips in the egg wash, and then put in the crumbs and coat both sides. Shake off excess.
8 Repeat until all strips are coated.
9 Cook using the air fryer at 400 for 7 minutes on each side.
Calories 362
Fats 7g
Carbs 9g
Protein 63g
Pepper Pizza Bites
Ingredients
2 large bell peppers, tops and seeds removed
100ml tomato passata
50g High Protein Pasta (cooked according to instructions)
50g mini pepperoni slices
Seasoning and herbs: ¼ tsp salt, ¼ tsp. pepper, ½ tsp. dried basil
100g High Protein Cheese
Instructions
1. Combine passata, cooked pasta, half of the pepperoni slices and half of the cheese in a bowl and spoon into peppers.
2. Bake at 360°F for 20 minutes, then add the remaining grated cheese and pepperoni and grill on high for 2-3 minutes.
Calories 579
Fats 27.9g
Carbs 33.4g
Protein 42.4g
Bulking Fruit Smoothie
Ingredients
¾ cup (170g) orange juice
1 banana
6 frozen strawberries (unsweetened)
3 tablespoons (45g) Whey Protein powder
Instructions
1 Place all ingredients in blender.
2 Blend until smooth.
Calories 398
Fats 3.5g
Carbs 59.4g
Protein 32.8g
Tuna Salad
Ingredients
170g tuna canned in water
2 hard-boiled eggs
¼ cup (60mL) onion, chopped
2 tablespoons (30g) sweet pickle relish
¼ cup (60mL) light mayonnaise
Instructions
1 Open can and drain off water.
2 Mix drained tuna with eggs, onion, relish, and mayonnaise.
3 Refrigerate until ready to serve.
Calories 459
Fats 25.5g
Carbs 12.7g
Protein 45.4
Chorizo Bagguette
Ingredients
1 large avocado
1 lime
juiced
1 red onion halved and thinly sliced
drizzle of oil
150g chorizo sliced on an angle
1 large baguette
small bunch coriander leaves picked
Tomato Jam Ingredients
400g can chopped tomatoes
red chilli finely chopped (deseeded if you don't want much spice)
thumb-sized piece ginger grated
1 star anise
250g caster sugar
150ml red wine vinegar
Instructions
1 To make the tomato jam, put all the ingredients in a pan, season and simmer for 30 mins until you have a rich, thick glossy jam. Cool, then transfer to a sterilised jar (if you want to keep for over two weeks). Will keep, unopened, for six months.
2 Halve the avocado and scoop into a bowl. Add half the lime juice and some salt and mash with a fork. Put the onion in a small bowl, pour over the rest of the lime juice and season with a pinch of salt. Mix well and set aside to lightly pickle.
3 Heat a drizzle of oil in a large frying pan or heat an air-fryer to 200C for 4 mins. Place the chorizo slices on one side of the pan, turning once the chorizo is sizzling. Cook for about 4-5 mins in total. If you're using the air-fryer, arrange the chorizo slices in one layer on opposite sides of the basket. If there isn't enough space, cook them separately in batches. Air-fry for 8-10 mins until the chorizo is browned at the edges.
4 Split the baguette and warm it in the air-fryer or oven for 1-2 mins. Spread the avocado over one side of the baguette and the tomato jam over the other. Fill the baguette with the chorizo, coriander, and pickled red onions. Cut and serve.
Calories 872
Carbs 91g
Fats 39g
Protein 36g
Salmon Prawn and Almond Curry
Ingredients
2 tbsp oil
1 onion chopped
2 garlic cloves crushed
2 red peppers sliced
½ tsp ground turmeric
2 tsp ground cumin
2 tsp ground coriander
1 tbsp tomato purée
70g ground almonds
1 low-salt vegetable or chicken stock cube
1½ tbsp double cream
300g green beans
2 salmon fillets (around 300g-350g), skin removed and cut into chunks
150g raw king prawns
handful of coriander leaves picked
150g brown rice cooked, to serve
½ lime cut into wedges to serve
Instructions
1 Heat the oil in a pan and cook the onion for 8-10 mins until starting to soften, then stir in the garlic and cook for 1 min. Add the peppers, spices, tomato purée and a splash of water. Cook for 1-2 mins until the peppers soften.
2 Add the almonds, stock cube and 500ml water to the pan, season and simmer for 10 mins. Stir in the cream. Cook the beans in a small pan of boiling water for 2 mins until just tender, then drain.
3 When you’re ready to eat, add the salmon to the sauce, simmer gently for 2-3 mins until the fish turns opaque, then add the prawns and cook for a further 1 min until they turn pink. Check the salmon is cooked through (it should easily flake when gently pressed with a knife). Remove from the heat and add a little lime juice. Serve scattered with the coriander, the beans with the rice and the lime wedges for squeezing over.
Cals 784
Carbs 50g
Fats 46g
Protein 39g
Roast Beef Wrap
Ingredients
150g plain flour
3 eggs
300ml full-fat or semi-skimmed milk
2 tbsp vegetable oil
50g frozen peas
100g kale leaves
2 tbsp horseradish sauce
1 tbsp English mustard
200g leftover roast beef slices
100ml beef gravy
Instructions
1 Whisk the flour, eggs and milk together with a pinch of salt until smooth. Cover and rest for 30 mins (or chill in the fridge overnight).
2 Heat oven to 430F/400F fan/ gas 7 and put a large pan of salted water on to boil. Heat the oil in a large roasting tin (40cm x 30cm approx) in the oven for 10 mins. Once hot, pour in the batter and cook for 25 mins or until puffed up and golden.
3 Meanwhile, tip the peas and kale into the boiling water and cook for 2-3 mins until tender. Drain well and season.
4 When the batter comes out of the oven, remove from the pan, flatten with the back of a large metal spoon and halve lengthways. Spread 1 tbsp horseradish over each half, followed by the mustard, beef slices, peas, kale and gravy. Wrap up and serve.
Calories 895
Fats 37g
Carbs 78g
Proteins 60g