Free recipe ideas
Protein-first meals for days when you do not know what to eat.
Choose what feels manageable
01Greek yoghurt, berries, seeds and optional protein powder.
25–35 g proteinIngredients: 200 g Greek yoghurt, ½ cup berries, 1 tsp seeds and optional protein powder.
Method: Spoon into a bowl, add the toppings and mix gently.
02Eggs, cottage cheese, tomato or cucumber and toast if useful.
28–34 g proteinIngredients: 2 eggs, ½ cup cottage cheese, tomato or cucumber and 1 slice toast.
Method: Cook the eggs as preferred and serve everything on one plate.
03Chicken, plain yoghurt dressing, cucumber, lettuce and a small wrap.
30–40 g proteinIngredients: 100 g cooked chicken, 1 small wrap, cucumber, lettuce and 1 tbsp plain yoghurt.
Method: Fill, fold and slice the wrap in half.
04Tuna, yoghurt or light mayo, cucumber and crisp crackers.
25–32 g proteinIngredients: 1 small tin tuna, 1 tbsp plain yoghurt or light mayo, cucumber and 4–6 crackers.
Method: Mix the tuna and dressing, then serve as a small snack plate.
Want the whole week planned?
Choose a simple or more personalised meal plan.
05Lean mince, potato or rice, vegetables and tomato-based sauce.
30–40 g proteinIngredients: 120 g lean mince, ½ cup tomato sauce, 1 cup vegetables and ½ cup rice or potato.
Method: Brown the mince, add sauce and vegetables, then serve with the starch.
06Chicken, mixed vegetables, baby potatoes and simple seasoning.
30–40 g proteinIngredients: 120–150 g chicken, 1½ cups vegetables, 4 baby potatoes, oil spray and seasoning.
Method: Roast together at 200°C until the chicken is cooked and vegetables are tender.
07Milk or soy milk, yoghurt or protein powder, fruit and ice.
22–35 g proteinIngredients: 1 cup milk or soy milk, ½ cup yoghurt or 1 scoop protein powder, ½ banana or berries and ice.
Method: Blend until smooth and sip slowly.
08Soft vegetables, broth and shredded chicken in a small bowl.
22–30 g proteinIngredients: 1½ cups broth, 100 g shredded chicken and 1 cup soft vegetables.
Method: Simmer for 10–15 minutes and serve a small bowl first.
09Cottage cheese, toast, tomato and seasoning.
20–28 g proteinIngredients: ¾ cup cottage cheese, 1–2 slices toast, tomato and seasoning.
Method: Toast the bread, spread with cottage cheese and add tomato.
10Salmon, soft potato, green vegetables and lemon.
30–38 g proteinIngredients: 120–150 g salmon, 1 small potato, 1 cup green vegetables and lemon.
Method: Cook the salmon, soften or mash the potato and serve with vegetables.
11Firm tofu, rice, edamame, cucumber and light dressing.
24–32 g proteinIngredients: 150 g firm tofu, ½ cup rice, ½ cup edamame, cucumber and light dressing.
Method: Brown the tofu in a pan and assemble the bowl.
12Lentils, feta, chopped vegetables and yoghurt dressing.
20–28 g proteinIngredients: 1 cup cooked lentils, 40 g feta, 1 cup chopped vegetables and 1 tbsp yoghurt dressing.
Method: Mix everything together and season to taste.
Protein figures are rough estimates and depend on ingredients and portions. Change foods for allergies, intolerances, cultural preferences and individual medical guidance.
