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high-proteinmeal-prep

Chicken & Rice Power Bowl

620 kcal55g protein60g carbs14g fat25 min7 missing

Protein

Carbs

Vegetables

Fats

Sauces

Spices

  1. Dice chicken and season. Pan-sear until cooked through.
  2. Steam or stir-fry broccoli and bell pepper.
  3. Toss everything with rice, soy sauce and garlic.
omega-3low-carb

Salmon with Quinoa & Asparagus

580 kcal45g protein35g carbs26g fat30 min6 missing

Protein

Carbs

Vegetables

Fruits

Fats

Spices

  1. Bake or pan-sear salmon with dill and lemon.
  2. Cook quinoa and steam asparagus.
  3. Plate and drizzle with olive oil.
quickbalanced

Turkey Tacos with Slaw

520 kcal40g protein48g carbs18g fat20 min7 missing

Protein

Carbs

Vegetables

Fruits

Dairy

Spices

  1. Brown turkey with cumin.
  2. Warm tortillas and fill with turkey, cabbage, tomato and cheese.
  3. Squeeze lime over before serving.
vegetarianhigh-volume

Tofu & Veggie Stir-Fry

430 kcal28g protein40g carbs16g fat25 min7 missing

Protein

Carbs

Vegetables

Fats

Sauces

Spices

  1. Press tofu, cube, and pan-fry until golden.
  2. Stir-fry vegetables and ginger.
  3. Toss with tofu, rice, soy sauce and cashews.
high-proteincomfort

Beef & Broccoli with Noodles

690 kcal52g protein65g carbs24g fat30 min7 missing

Protein

Carbs

Vegetables

Fats

Sauces

Spices

  1. Stir-fry beef with garlic and onion until browned.
  2. Add broccoli and a splash of water; steam 3 minutes.
  3. Toss in noodles, oyster sauce and sesame oil.
breakfasthigh-protein

Greek Yogurt & Berry Bowl

380 kcal30g protein42g carbs10g fat5 min6 missing

Fruits

Fats

Dairy

Pantry

  1. Spoon yogurt into a bowl.
  2. Top with berries, almonds, chia seeds and honey.
breakfastquick

Egg & Avocado Toast

420 kcal24g protein38g carbs22g fat10 min6 missing

Protein

Carbs

Vegetables

Fruits

Fats

Spices

  1. Poach or fry eggs.
  2. Toast bread and mash avocado on top.
  3. Add spinach, eggs, chilli flakes and a squeeze of lemon.
veganbatch-cook

Chickpea & Spinach Curry

480 kcal22g protein58g carbs16g fat35 min8 missing

Protein

Carbs

Vegetables

Dairy

Spices

  1. Sauté onion and garlic.
  2. Add tomato, coconut milk, chickpeas and garam masala; simmer 20 min.
  3. Stir in spinach and serve over rice.
high-proteinlow-carblunch

Chicken Caesar Salad

520 kcal48g protein14g carbs28g fat20 min8 missing

Protein

Vegetables

Fruits

Fats

Dairy

Spices

  1. Grill or pan-sear chicken, then slice.
  2. Whisk yogurt, anchovy, garlic, lemon and olive oil for a light dressing.
  3. Toss lettuce, parmesan, chicken and dressing.
breakfastvegetarianmeal-prep

Overnight Oats with Protein

440 kcal32g protein52g carbs14g fat5 min7 missing

Protein

Carbs

Fruits

Dairy

Pantry

  1. Mix oats, yogurt, milk, protein powder and chia seeds.
  2. Refrigerate overnight.
  3. Top with banana and honey before eating.
quickhigh-proteinlow-fat

Prawn & Noodle Stir-Fry

560 kcal45g protein70g carbs12g fat20 min8 missing

Protein

Carbs

Vegetables

Fats

Sauces

Spices

  1. Cook noodles and set aside.
  2. Stir-fry prawns, ginger, garlic and spring onions.
  3. Add pak choi, noodles, soy sauce and sesame oil; toss together.
high-proteindinner

Steak with Sweet Potato & Greens

720 kcal58g protein50g carbs32g fat30 min7 missing

Protein

Carbs

Vegetables

Fats

Spices

  1. Roast or air-fry cubed sweet potato.
  2. Season steak and pan-sear with butter, garlic and thyme.
  3. Steam broccoli and plate with steak and sweet potato.
high-proteinlunchquick

Tuna Pasta Salad

560 kcal42g protein62g carbs14g fat15 min7 missing

Protein

Carbs

Vegetables

Fruits

Fats

Spices

  1. Cook and cool pasta.
  2. Flake tuna and dice tomatoes and cucumber.
  3. Toss with pasta, olive oil, lemon and parsley.
high-proteindinnerhealthygluten-free

Herb-Grilled Chicken with Quinoa, Broccoli and Asparagus

550 kcal55g protein45g carbs15g fat25 min8 missing

Protein

Carbs

Vegetables

Fats

Spices

  1. Rinse the quinoa and cook in boiling water according to package instructions until fluffy.
  2. Season the chicken breast with garlic powder, dried oregano, salt, and black pepper.
  3. Heat half of the olive oil in a skillet over medium-high heat and cook the chicken for 6 to 7 minutes per side until fully cooked.
  4. Steam or lightly roast the broccoli florets and asparagus spears using the remaining olive oil until tender-crisp.
  5. Serve the grilled chicken alongside the cooked quinoa, broccoli, and asparagus.
vegetarianquickdinnerhigh-protein

Quick Vegetarian Chickpea Pasta Dinner

610 kcal32g protein85g carbs14g fat20 min8 missing

Protein

Carbs

Vegetables

Fats

Dairy

Spices

  1. Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package instructions.
  2. Heat olive oil in a skillet over medium heat and sauté minced garlic and halved cherry tomatoes until softened.
  3. Add rinsed chickpeas and baby spinach to the skillet, cooking until the spinach is wilted and chickpeas are warm.
  4. Drain the pasta and toss it directly into the skillet with the vegetable and chickpea mixture.
  5. Season with salt and pepper, stir well, and garnish with grated Parmesan cheese before serving.
high-proteinlow-carbquickdinneromega-3

Lemon Herb Baked Salmon with Asparagus

480 kcal42g protein8g carbs31g fat20 min8 missing

Protein

Vegetables

Fruits

Fats

Spices

  1. Preheat your oven to 200 degrees Celsius and line a baking sheet with parchment paper.
  2. Place the salmon fillet and trimmed asparagus spears onto the prepared baking sheet.
  3. Drizzle the olive oil and lemon juice evenly over both the salmon and the asparagus.
  4. Season everything with garlic powder, dried dill, salt, and black pepper.
  5. Bake in the preheated oven for 12 to 15 minutes until the salmon is cooked through and flakes easily with a fork.
high-proteindinnermediterraneanlow-carbquick

Mediterranean Lamb and Herb Skewers with Cucumber Salad

550 kcal45g protein15g carbs34g fat25 min9 missing

Protein

Vegetables

Fruits

Fats

Dairy

Spices

  1. In a bowl, mix olive oil, minced garlic, lemon juice, chopped mint, chopped parsley, and oregano.
  2. Thread the lamb cubes onto skewers and brush generously with the herb marinade, letting it rest for 10 minutes.
  3. Heat a grill pan or skillet over medium-high heat and cook the skewers for 3-4 minutes per side until browned and cooked to desired doneness.
  4. In a separate bowl, toss the diced cucumber with a squeeze of lemon, salt, and crumbled feta cheese to form a quick salad.
  5. Serve the hot lamb skewers alongside the fresh cucumber and feta salad.
veganhigh-proteindinnerquickstir-fry

Crispy Tofu and Broccoli Stir-Fry

520 kcal38g protein45g carbs22g fat25 min8 missing

Protein

Carbs

Vegetables

Fats

Sauces

Spices

  1. Press the tofu to remove excess moisture and cut into bite-sized cubes.
  2. Cook the brown rice noodles according to package instructions and drain.
  3. Heat sesame oil in a large pan or wok over medium-high heat and pan-fry tofu until golden and crispy on all sides.
  4. Add minced garlic, grated ginger, broccoli florets, and sliced bell pepper to the pan, stirring frequently for 5-7 minutes until tender-crisp.
  5. Toss in the cooked noodles and soy sauce, mixing everything well until hot, then serve immediately.
high-proteindinnerquickspicyseafood

Spicy Garlic Chili Prawn Noodles

520 kcal42g protein65g carbs10g fat20 min8 missing

Protein

Carbs

Vegetables

Fats

Sauces

Spices

  1. Boil the noodles in a pot of water according to package instructions, then drain.
  2. Heat sesame oil in a wok or large frying pan over medium-high heat.
  3. Add minced garlic and chili flakes, sautéing for 30 seconds until fragrant.
  4. Add the prawns and sliced bell peppers, cooking for 3 to 4 minutes until the prawns turn pink.
  5. Stir in the baby spinach, cooked noodles, and soy sauce, tossing everything together until heated through.
  6. Serve hot in a bowl.
high-proteindinnercomfort-foodgluten-free

Hearty Beef and Root Vegetable Stew

550 kcal45g protein40g carbs22g fat90 min7 missing

Protein

Carbs

Vegetables

Fats

Pantry

Spices

  1. Cut the beef chuck into bite-sized cubes and chop all root vegetables.
  2. Heat olive oil in a heavy-bottomed pot and sear the beef until browned on all sides.
  3. Add the carrots, parsnips, and potatoes to the pot along with the beef broth.
  4. Cover and simmer on low heat for 75 minutes until the beef is tender and vegetables are cooked through.
  5. Season with black pepper and serve hot.
vegetarianmediterraneanquicklunchhealthy

Mediterranean Quinoa Feta Bowl

480 kcal22g protein55g carbs20g fat20 min9 missing

Carbs

Vegetables

Fats

Dairy

Sauces

Spices

  1. Cook the quinoa according to package instructions and let it cool slightly.
  2. Chop the cherry tomatoes, cucumber, and red onion into bite-sized pieces.
  3. In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper to make the dressing.
  4. Assemble the bowl by placing the cooked quinoa as the base and arranging the chopped vegetables, olives, and crumbled feta on top.
  5. Drizzle the dressing over the bowl, toss gently to combine, and serve immediately.
high-proteinbreakfastquicklow-carb

Smoked Salmon and Egg Protein Scramble

420 kcal38g protein4g carbs28g fat10 min6 missing

Protein

Vegetables

Fats

Spices

  1. Whisk whole eggs and egg whites together in a bowl with black pepper.
  2. Melt butter in a non-stick skillet over medium heat.
  3. Add spinach to the skillet and sauté for 1 minute until wilted.
  4. Pour the egg mixture into the skillet and scramble gently until just set.
  5. Fold in the smoked salmon pieces just before serving warm.
high-proteindinnerpastacomfort-foodquick

Creamy Chicken and Mushroom Pasta

650 kcal55g protein65g carbs20g fat25 min10 missing

Protein

Carbs

Vegetables

Fats

Dairy

Pantry

Spices

  1. Boil a pot of salted water and cook the fettuccine pasta according to the package instructions until al dente.
  2. Heat olive oil in a skillet over medium-high heat, add diced chicken breast, and cook until browned and cooked through, about 6-7 minutes.
  3. Remove the chicken, then add sliced mushrooms and minced garlic to the same skillet, sautéing until tender.
  4. Pour in the chicken broth and stir in the light cream cheese until a smooth sauce forms.
  5. Add the cooked pasta, chicken, and parmesan cheese back into the skillet, tossing everything together until well coated and heated through.
  6. Season with salt and pepper to taste before serving.
high-proteinmexicanlunchdinnerquick

Mexican Chicken Fajita Bowl with Guacamole

620 kcal55g protein48g carbs22g fat25 min8 missing

Protein

Carbs

Vegetables

Fruits

Fats

Pantry

Spices

  1. Cook the brown rice according to package instructions and set aside.
  2. Slice the chicken breast, bell pepper, and red onion into thin strips.
  3. Heat olive oil in a pan over medium-high heat, add chicken and fajita seasoning, and cook until browned and cooked through.
  4. Add the sliced peppers and onions to the same pan and sauté until tender-crisp.
  5. Mash the avocado with lime juice, salt, and pepper to create fresh guacamole.
  6. Assemble the bowl with a base of brown rice, top with the chicken and fajita veggies, and add a generous dollop of guacamole.
high-proteinquickdinnerseafoodclean-eating

Seared Tuna Steak with Quinoa and Greens

520 kcal48g protein42g carbs16g fat20 min6 missing

Protein

Carbs

Vegetables

Fats

Sauces

Spices

  1. Rinse the quinoa and cook in boiling water according to package instructions for about 12-15 minutes.
  2. Season the tuna steak generously with salt and pepper on both sides.
  3. Heat olive oil in a skillet over high heat until hot.
  4. Sear the tuna steak for about 1-2 minutes per side for medium-rare, or longer if you prefer it well done.
  5. Toss the mixed greens with lemon juice and a pinch of salt.
  6. Serve the seared tuna alongside the cooked quinoa and dressed greens.
veganhigh-proteingluten-freedinnerhealthy

Vegan Red Lentil Curry with Spinach

480 kcal28g protein65g carbs12g fat25 min10 missing

Protein

Vegetables

Fats

Pantry

Spices

  1. Heat olive oil in a pan and sauté the diced onion, minced garlic, and grated ginger until fragrant.
  2. Add the curry powder and cook for 1 minute until toasted.
  3. Stir in the rinsed red lentils, canned diced tomatoes, and vegetable broth. Bring to a simmer.
  4. Cover and cook on medium-low heat for 20 minutes until the lentils are tender.
  5. Fold in the fresh spinach and coconut milk, stirring until the spinach is wilted and the curry is creamy before serving.
high-proteindinnerfall-flavorsmeal-prep

Roasted Pork Tenderloin with Spiced Apples and Sweet Potato

520 kcal42g protein55g carbs14g fat35 min8 missing

Protein

Carbs

Fruits

Fats

Spices

  1. Preheat oven to 200 degrees C (400 degrees F).
  2. Dice the sweet potato and slice the apple, then toss them on a baking sheet with half of the olive oil, cinnamon, and a pinch of salt.
  3. Season the pork tenderloin with the remaining oil, salt, pepper, and chopped rosemary, then place it on the same baking sheet.
  4. Roast in the oven for 25 to 30 minutes, or until the pork reaches an internal temperature of 63 degrees C (145 degrees F) and the sweet potatoes are tender.
  5. Let the pork rest for 5 minutes before slicing, then serve alongside the roasted apples and sweet potatoes.
high-proteinpescatarianlunchdinnerquick

Salmon Poke Bowl with Edamame and Avocado

580 kcal42g protein55g carbs22g fat20 min8 missing

Protein

Carbs

Vegetables

Fruits

Fats

Pantry

Sauces

  1. Cook the brown rice according to package instructions and let it cool slightly.
  2. Cut the fresh salmon into bite-sized cubes and toss gently with soy sauce, sesame oil, and rice vinegar.
  3. Steam or microwave the shelled edamame for 2 minutes until tender.
  4. Slice the avocado into neat wedges.
  5. Assemble the bowl by placing the brown rice at the base, topped with the marinated salmon, edamame, and avocado.
  6. Garnish with sesame seeds and serve immediately.
high-proteindinnerjapanesecomfort-foodsavory

Crispy Chicken Katsu Curry with Rice and Pickled Vegetables

650 kcal52g protein70g carbs18g fat40 min10 missing

Protein

Carbs

Vegetables

Fats

Dairy

Pantry

Sauces

  1. Slice the cucumber and pickle it in a bowl with rice vinegar and a pinch of salt while preparing the rest of the meal.
  2. Coat the chicken breast in beaten egg, then press firmly into panko breadcrumbs until fully covered.
  3. Pan-fry the breadcrumb-coated chicken in oil over medium heat for 4-5 minutes per side until golden brown and cooked through, then slice.
  4. Simmer chopped onion, carrot, and water in a small pot until tender, then stir in the curry roux block until thickened into a smooth sauce.
  5. Serve the crispy sliced chicken katsu over cooked jasmine rice, pour the warm curry sauce over, and plate with the pickled cucumber on the side.
high-proteindinnerspanishseafoodgluten-free

Shrimp and Chorizo Paella

620 kcal45g protein65g carbs20g fat35 min9 missing

Protein

Carbs

Vegetables

Fats

Pantry

Spices

  1. Heat olive oil in a paella pan or skillet over medium heat and sauté sliced chorizo until it releases its oils.
  2. Add diced bell pepper and grated tomato, cooking until soft and fragrant.
  3. Stir in the rice, smoked paprika, and saffron, ensuring the rice is well coated.
  4. Pour in the chicken broth, bring to a simmer, and cook undisturbed for about 15 minutes until the liquid is mostly absorbed.
  5. Nestle the shrimp into the rice and cook for an additional 4 to 5 minutes until the shrimp are pink and cooked through.
vegetarianhigh-proteindinnerquickthai

Vegetarian Thai Green Curry with Tofu

480 kcal32g protein35g carbs22g fat25 min8 missing

Protein

Carbs

Vegetables

Fats

Pantry

Sauces

  1. Press the tofu with a paper towel to remove excess moisture and cut into bite-sized cubes.
  2. Heat the vegetable oil in a pan over medium-high heat and sear the tofu cubes until golden on all sides, then remove from the pan.
  3. In the same pan, add the Thai green curry paste and fry for 1 minute until fragrant.
  4. Pour in the light coconut milk and bring to a simmer, then add the sliced bell pepper and zucchini.
  5. Simmer for 5 minutes until the vegetables are tender, stir in the spinach, cooked tofu, and serve hot over jasmine rice.
high-proteindinnerquickbeefair-fryer

Lean Steak and Air-Fried Frites

580 kcal52g protein45g carbs22g fat25 min7 missing

Protein

Carbs

Vegetables

Fats

Spices

  1. Cut the russet potato into thin matchstick fries, rinse in cold water, and dry thoroughly with a paper towel.
  2. Toss the potato fries with half of the olive oil, salt, and garlic powder, then air fry at 200°C for 18-20 minutes, shaking halfway through.
  3. Season the sirloin steak generously with salt and black pepper on both sides.
  4. Heat the remaining olive oil in a skillet over high heat and sear the steak to your preferred doneness, about 3-4 minutes per side for medium-rare.
  5. Let the steak rest for 5 minutes before slicing, then serve alongside the crispy air-fried frites and mixed salad greens.
high-proteinmediterraneandinnergluten-free

Greek-Style Baked Cod with Lemon Potatoes and Olives

480 kcal42g protein45g carbs14g fat40 min8 missing

Protein

Carbs

Vegetables

Fruits

Fats

Spices

  1. Preheat the oven to 200°C and slice the potatoes into thin wedges.
  2. Toss the potatoes with half the olive oil, lemon juice, minced garlic, oregano, salt, and pepper, then roast for 20 minutes.
  3. Place the cod fillets over the partially roasted potatoes, adding the Kalamata olives around them.
  4. Drizzle the remaining olive oil and lemon juice over the fish and bake for an additional 15-20 minutes until the cod is flaky and opaque.
high-proteindinneritaliancomfort-foodbaked

Baked Chicken Parmesan with Marinara and Spaghetti

650 kcal55g protein65g carbs18g fat35 min9 missing

Protein

Carbs

Fats

Dairy

Pantry

Sauces

Spices

  1. Preheat your oven to 200°C and bring a pot of salted water to a boil for the spaghetti.
  2. Season the chicken breast with salt and Italian seasoning, coat with breadcrumbs, and sear in a pan with olive oil for 2 minutes per side until golden.
  3. Cook the spaghetti in the boiling water until al dente, then drain.
  4. Place the seared chicken in a baking dish, top with marinara sauce, mozzarella, and grated parmesan cheese.
  5. Bake in the preheated oven for 15-20 minutes until the cheese is melted and bubbly and the chicken is fully cooked.
  6. Serve the baked chicken parmesan hot alongside the cooked spaghetti.
high-proteindinnermoroccansweet-and-savory

Moroccan Lamb Tagine with Apricots and Couscous

650 kcal45g protein65g carbs22g fat45 min10 missing

Protein

Carbs

Vegetables

Fruits

Fats

Pantry

Spices

  1. Heat olive oil in a heavy-bottomed pot and brown the diced lamb shoulder on all sides.
  2. Add the diced onion and minced garlic, sautéing until soft, then stir in the ras el hanout and cinnamon until fragrant.
  3. Pour in the chicken stock, add the dried apricots, and simmer covered on low heat for 35 minutes until the lamb is tender.
  4. Meanwhile, prepare the couscous by pouring boiling water over it, covering, and letting it steam for 5 minutes before fluffing with a fork.
  5. Serve the lamb tagine over the warm couscous and garnish with toasted almonds.
high-proteinsoupvietnamesequickdinner

Vietnamese Pho-Style Chicken Noodle Soup

480 kcal45g protein55g carbs8g fat25 min10 missing

Protein

Carbs

Vegetables

Fruits

Pantry

Sauces

Spices

  1. Boil the chicken breast in the chicken broth with sliced ginger, star anise, and cinnamon stick for 15 minutes until fully cooked.
  2. Remove the chicken, let it cool slightly, then shred it into bite-sized pieces.
  3. In a separate pot, cook the rice noodles according to package instructions, then drain and divide into a serving bowl.
  4. Strain the aromatic broth, stir in the fish sauce, and season to taste.
  5. Place the shredded chicken over the noodles, pour the hot broth on top, and garnish with bean sprouts, fresh basil, and a squeeze of lime.
vegetariandinnerquickhigh-proteinasian-inspired

Vegetarian Miso Ramen with Shiitake Mushrooms

520 kcal28g protein65g carbs16g fat25 min11 missing

Protein

Carbs

Vegetables

Fats

Pantry

Sauces

Spices

  1. Press the firm tofu to remove excess moisture and cube it. Sauté the cubed tofu and sliced shiitake mushrooms in sesame oil until golden brown and tender.
  2. In a separate pot, sauté minced garlic and grated ginger for 1 minute until fragrant, then add the vegetable broth and bring to a simmer.
  3. Whisk in the white miso paste and soy sauce, ensuring the miso dissolves completely. Lower the heat and let the broth simmer gently.
  4. Cook the ramen noodles in a separate pot of boiling water according to package instructions, then drain.
  5. Assemble the bowl by placing the cooked noodles at the base, pouring the hot miso broth over them, and topping with the sautéed tofu, shiitake mushrooms, baby spinach, and sliced green onions.
high-proteindinnercajungluten-freespicy

Cajun Blackened Fish with Dirty Rice and Greens

550 kcal48g protein52g carbs14g fat30 min8 missing

Protein

Carbs

Vegetables

Fats

Pantry

Spices

  1. Cook the long grain rice using chicken broth for extra flavor and set aside.
  2. In a small skillet, brown the minced turkey with a pinch of Cajun seasoning and mix it into the cooked rice to create the dirty rice.
  3. Season the white fish fillet generously with the remaining Cajun seasoning.
  4. Heat olive oil in a skillet over high heat and sear the fish for 3-4 minutes per side until blackened and cooked through.
  5. Sauté the collard greens and minced garlic in a pan until tender.
  6. Serve the blackened fish over the dirty rice alongside the greens.
high-proteindinnercomfort-fooditalianslow-cooker

Slow-Cooker Beef Ragu with Pappardelle

650 kcal45g protein65g carbs22g fat240 min9 missing

Protein

Carbs

Vegetables

Fats

Dairy

Pantry

Sauces

Spices

  1. Sear the beef chuck roast in a pan with olive oil until browned on all sides.
  2. Transfer the beef to the slow cooker along with diced onion, minced garlic, chopped carrot, crushed tomatoes, and beef broth.
  3. Cover and cook on low for 6 to 8 hours until the beef is tender and easily shreds with a fork.
  4. Shred the beef directly in the slow cooker and mix well with the rich tomato sauce.
  5. Boil the pappardelle pasta until al dente, drain, and toss into the slow cooker to coat with the ragu.
  6. Serve hot topped with freshly grated parmesan cheese.
high-proteindinnerpersianricechicken

Persian Saffron Chicken and Barberry Rice Pilaf

620 kcal48g protein65g carbs18g fat45 min8 missing

Protein

Carbs

Vegetables

Fruits

Fats

Spices

  1. Rinse the basmati rice thoroughly and soak in salted water for 30 minutes, then boil until partially cooked and drain.
  2. Steep the saffron threads in two tablespoons of hot water.
  3. Dice the onion and sauté in olive oil with turmeric, salt, and pepper until golden, then add the diced chicken breast and cook through.
  4. In a separate small pan, quickly sauté the barberries with a touch of oil and a pinch of sugar until plump.
  5. Layer the parboiled rice and chicken mixture in a pot, drizzle with saffron water, cover with a tight lid, and steam on low heat for 25 minutes.
  6. Garnish the finished pilaf with the sautéed barberries and serve warm.
vegetarianhigh-proteinmediterraneandinnerquick

Grilled Vegetable and Halloumi Skewer Platter with Couscous

650 kcal35g protein65g carbs28g fat25 min9 missing

Carbs

Vegetables

Fats

Dairy

Pantry

Sauces

Spices

  1. Cut the halloumi, zucchini, red bell pepper, and red onion into uniform bite-sized pieces and thread them onto skewers.
  2. Brush the skewers lightly with olive oil and sprinkle with dried oregano, salt, and pepper.
  3. Place the skewers on a hot grill pan or outdoor grill for 8-10 minutes, turning occasionally until the halloumi is golden and vegetables are tender.
  4. Meanwhile, place the couscous in a bowl, pour over boiling vegetable stock, cover, and let sit for 5 minutes before fluffing with a fork.
  5. Stir lemon juice into the couscous, serve alongside the grilled halloumi and vegetable skewers, and enjoy.
high-proteindinnerjapanesequickseafood

Japanese Teriyaki Salmon Donburi

620 kcal42g protein65g carbs22g fat20 min9 missing

Protein

Carbs

Vegetables

Fats

Pantry

Sauces

  1. Mix soy sauce, mirin, sake, and honey in a small bowl to create the teriyaki sauce.
  2. Heat sesame oil in a non-stick pan over medium-high heat and sear the salmon fillet skin-side down for 4 minutes until crisp.
  3. Flip the salmon, pour the teriyaki sauce into the pan, and simmer for another 2-3 minutes until the sauce thickens and glazes the fish.
  4. Assemble the donburi bowl by placing the warm cooked rice at the base, topped with the glazed salmon, steamed edamame, and pickled ginger on the side.
high-proteinquickdinnerseafood

Spanish-Style Garlic Prawns with Crusty Bread and Salad

520 kcal42g protein45g carbs18g fat20 min8 missing

Protein

Carbs

Vegetables

Fats

Sauces

Spices

  1. Heat olive oil in a skillet over medium heat and add thinly sliced garlic and red pepper flakes.
  2. Add the prawns to the skillet and cook for 2 minutes on each side until pink and opaque.
  3. Remove the prawns from heat and finish with a squeeze of fresh lemon juice.
  4. Toast the crusty sourdough bread until golden and crisp.
  5. Toss the mixed salad greens and cherry tomatoes together with a light dressing of choice.
  6. Serve the sizzling garlic prawns alongside the crusty bread and fresh side salad.