9 Protein Rich Lunches

I see a lack of protein intake in almost 100% of the clients I see. I think this is largely due to 2 reasons - protein takes more preparation time and people aren’t aware of their protein requirements. 

For more information on why we need lots of protein read here. 

I also see most people struggling to know what to have for lunch!

When you’re stuck use the following formula: 

1. Protein - eggs / lamb / beef / fish / tofu / tempeh / chicken

2. Fibre - non starchy veggies / greens / berries 

3. Carbohydrates - root vegetables / whole grains / legumes / fruit

4. Fat - olive oil / coconut oil / butter / nuts / seeds / avocado / cheese / coconut 

Now to 9 easy lunch ideas: 

The goal with many of the below lunches is that you make up a large portion in order to last the whole week or at least a few lunches to save you time during the week and prevent you from wandering down the road to purchase a subway or a sausage roll. 

1. Chicken curry with brown rice and broccoli

1. Make a large curry up at the start of the week

2. Also make a pot of rice and leave it in the fridge

3. Lightly steam some broccoli and add these daily

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2. Chicken and roast vegetables with greens and red onion

1. Buy a free range cooked chicken or roast a chicken at the start of the week and use the meat for your lunches

2. Roast a tray of root vegetables and use these daily

3. Bag or greens or even better straight from the garden

4. Dress with hummus / aioli / olive oil 

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3. Chicken, slaw and aioli

1. Buy a free range cooked chicken or roast a chicken at the start of the week and use the meat for your lunches

2. Make a big slaw - red cabbage, green cabbage, carrot, greens, beetroot, radish, herbs

3. Dress it daily with aioli and toasted nuts/seeds

4. Have a piece of fruit afterward for the carbohydrate component

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4. Sourdough sandwich with corned beef, gherkins, rocket, sauerkraut, cheese and aioli. 

1. The only real prep you need to do here is cook the corn beef in a crock pot over night or pot on the stove. 

2. Then build the sandwich daily. 

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5. Chicken, corn and leek soup with sourdough toast

1. Add a whole chicken into a pot of water with onion, garlic, chilli, ginger, S&P

2. When it’s cooked remove the chook and take the meat off once cooled

3. Add leeks and canned corn (and any other vege) to the soup

4. Add cream and tapioca starch if you need it to thicken. 

5. Add the chicken back in once done and season to taste. 

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6. Salmon salad with lentils, leeks and coriander

1. Cook a salmon steak or have smoked salmon pre-prepared

2. Make a big salad to last the week: lentils, seeds, chopped cherry toms, feta, leeks, greens, coriander or parsley.  

3. Dress with a mixture or aioli and pesto. 

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7. Tin of tuna with quinoa salad and tahini dressing. 

1. Make up the salad and add a tin of tuna and dressing to it daily

2. Quinoa salad: quinoa, cucumber, eggplant, mint, feta, red onion, chickpeas

3. Dressing: 4Tb tahini, 1Tb olive oil, 1tsp maple/honey, half a lemon squeezed, 2 cloves garlic, S&P and water to the desired consistency 

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8. Brown rice with tomato based meatballs and yoghurt dressing

1. Meatballs can easily be made in advance by combining the mince (lamb or beef) (1kg should get you about 6 lunches), 2 eggs, S&P, grainy mustard, herbs, cumin, paprika and tomato paste. Bake them in the oven or in a pan with a tin of tomatoes, chopped onion, garlic and spices for flavour. 

2. Have a container of rice ready to go. 

3. Add rocket, red onion and grated carrot daily to this mix. 

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9. Crustless quiche with potatoes, cheese, leeks

1. Use a recipe like this and add whatever vegetables you enjoy e.g. potato, kumara, broccoli, mushrooms

2. You can make it dairy free by swapping the milk for coconut milk