Cecilia Wong, 5th & Glow — 11 November 2024
🍽️ Recipe Of The Week: High-Protein Meals
Looking to power up your day with delicious, high-protein meals?
Our Recipe of the Week features easy and tasty dishes that are perfect for breakfast, lunch, and dinner.
From a hearty Two-Egg Veggie Omelet to a savory Shrimp Stir-Fry, these recipes are designed to keep you full and energized.
🌞 Breakfast: Two-Egg Veggie Omelet with Whole-Grain Toast
Ingredients:
- 2 large eggs (or egg whites if you prefer)
- Handful of cherry tomatoes, halved
- Handful of fresh spinach or kale
- Olive oil spray
- Salt and pepper to taste
- 1 slice of whole-grain or multigrain seed bread
Instructions:
Whisk the eggs in a bowl with a pinch of salt and pepper.
Heat a non-stick pan over medium heat and lightly spray with olive oil. Sauté the spinach and cherry tomatoes until the greens are wilted.
Pour the eggs over the veggies and cook until set.
Fold the omelet in half and serve with toasted whole-grain bread.
💕 Why you'll love it: This breakfast provides around 20g of protein and keeps you satisfied all morning.
🥗 Lunch: Grilled Chicken Salad with Quinoa
Ingredients:
- 4 oz grilled chicken breast, sliced
- 2 cups mixed greens (romaine, spinach, arugula)
- 1/2 cup cooked quinoa
- Cucumber slices
- Cherry tomatoes
- 2 tbsp balsamic vinaigrette or lemon juice dressing
Instructions:
In a large bowl, combine mixed greens, quinoa, cucumber, and cherry tomatoes.
Top with sliced grilled chicken.
Drizzle with your favorite dressing.
💕 Why you'll love it: This hearty salad offers approximately 40g of protein and is both refreshing and filling.
🍤 Dinner: Shrimp Stir-Fry with Jasmine Rice
Ingredients:
- 6 oz shrimp, peeled and deveined
- 1 cup broccoli florets
- 1/2 cup sliced bell peppers
- 1/2 cup sliced carrots
- 1 cup cooked white jasmine rice
- 2 tbsp low-sodium soy sauce or teriyaki sauce
- 1 tsp olive oil
- Optional: a dollop of mango chutney for extra flavor
Instructions:
Heat olive oil in a pan over medium heat. Add shrimp and cook until pink, then remove and set aside.
In the same pan, stir-fry the broccoli, bell peppers, and carrots until tender-crisp.
Return the shrimp to the pan, add soy sauce or teriyaki sauce, and stir until everything is well-coated.
Serve over jasmine rice. Add a spoonful of mango chutney if you like a sweet kick.
💕 Why you'll love it: This flavorful dish provides around 35g of protein and is a delightful way to end your day.
Bonus Meal Ideas:
1. Air-Fried Salmon with Veggies and Rice
Season salmon filets and air-fry until cooked through. Serve with steamed broccoli, carrots, and jasmine rice. Add a spoonful of mango chutney for extra zest.
2. Chicken and Veggie Wrap
Fill a whole-grain tortilla with grilled chicken strips, romaine lettuce, cherry tomatoes, and a drizzle of ranch dressing or jerk marinade.
3. Lentil Soup with Chicken and Veggies
Simmer lentils with diced chicken, potatoes, tomatoes, zucchini, and carrots for a hearty, protein-rich soup.
Tips to Make It Easier:
1. Meal Prep Is Your Friend
Keep your fridge stocked with lean proteins like chicken, fish, shrimp, and plenty of fresh veggies. This makes it easy to mix and match ingredients for quick, high-protein meals.
2. Freestyle Cooking
Don't worry about strict recipes. Use the ingredients you have on hand and cook them in ways you enjoy.
3. Healthy Snacks
If you need to boost your protein intake, consider a protein shake blended with water and a handful of berries or ice cubes.
4. Stay Hydrated
Drinking plenty of water can help control hunger and keep your metabolism running smoothly.
I hope these recipes inspire you to make protein the star of your meals!
Remember, it's all about nourishing your body and enjoying the food you eat. Let me know if you try any of these dishes—I’d love to hear how they turn out!
