Quinoa salad, spinach soup and more, try these 5 healthy high-protein lunch recipes

Lentil and Spinach Soup

Rich in plant-based protein, lentils are a fantastic option for a hearty and healthy lunch. This lentil and spinach soup is not only high in protein but also loaded with fibre, making it a filling choice.

Ingredients: Dried lentils (rinsed), 1 cup; Onion (chopped), 1; Garlic cloves (minced), 1; Carrot (diced), 1; Vegetable broth, 4 cups; Fresh spinach, 2 cups; Olive oil, 1 tablespoon; Cumin, 1 teaspoon;  Salt and pepper, to taste

Instructions:

• Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, and carrot, and sauté until softened.


• Stir in the cumin and cook for another minute.


• Add the lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for about 25 minutes or until the lentils are tender.


• Add the fresh spinach and cook for an additional 5 minutes until wilted.


• Season with salt and pepper, then serve hot.

This turkey and avocado wrap is a quick and easy lunch option that’s high in protein and healthy fats. The combination of turkey breast and avocado provides a balanced and delicious meal.

Ingredients: Wheat wrap, 1 whole; Turkey breast slices, 100 gm; Avocado (sliced), 1/2; Shredded lettuce, 1/4 cup; Tomato (sliced), 1 small; Greek yoghurt, 1 tablespoon; Dijon mustard, 1 teaspoon; Salt and pepper, to taste

Instructions:

• Lay the whole wheat wrap flat on a clean surface.


• Spread the Greek yoghurt and Dijon mustard evenly over the wrap.


• Layer the turkey breast slices, avocado, shredded lettuce, and tomato on top.


• Season with salt and pepper.


• Roll the wrap tightly, slice in half, and enjoy.

Tofu Stir-Fry with Broccoli

Tofu is an excellent source of plant-based protein, making it a great option for vegetarians and vegans. This tofu stir-fry with broccoli is not only high in protein but also full of flavour.

Ingredients: Firm tofu (cubed), 200 gm; Broccoli (cut into florets), 1 head; Red bell pepper (sliced), 1; Soy sauce, 2 tablespoons; Sesame oil, 1 tablespoon; Garlic clove (minced), 1; Ginger (grated), 1 teaspoon; Sesame seeds (optional), 1 tablespoon; Cooked brown rice for serving

Instructions:

• Heat sesame oil in a large pan over medium heat. Add the cubed tofu and cook until golden brown on all sides. Remove from the pan and set aside.


• In the same pan, add the garlic and ginger, and sauté for a minute.


• Add the broccoli and red bell pepper, and stir-fry for about 5 minutes until tender.


• Return the tofu to the pan, add the soy sauce, and stir well to combine.


• Sprinkle with sesame seeds if using, and serve hot over cooked brown rice.

This tuna and white bean salad is a protein powerhouse, combining the lean protein from tuna with the plant-based protein from white beans. It’s an easy-to-make dish that’s perfect for a midday boost.

Ingredients: Tuna in water (drained), 1 can; White beans (rinsed and drained), 1 can; Red onion (finely chopped), 1/4; Fresh parsley (chopped), 1/4 cup; Olive oil, 2 tablespoons; Red wine vinegar, 1 tablespoon;  Salt and pepper, to taste

Instructions:

• In a large bowl, combine the drained tuna, white beans, red onion, and parsley.


• Drizzle with olive oil and red wine vinegar.


• Season with salt and pepper.


• Toss everything together until well mixed and serve chilled.