Breakfast is when I like to build in a good amount of protein. A savoury start always wins for me. It keeps me fuller for longer and helps stabilise blood sugar throughout the day. I usually make soft scrambled eggs and add in a few extra egg whites, which I buy in a carton for ease. Two whole eggs give around 12g of protein. Adding a couple of extra whites pushes that up closer to 20g.
I top the eggs onto toasted sourdough. A good quality loaf offers more protein than you might expect. I buy it fresh, slice it up and freeze it. This keeps it lasting longer and boosts its resistant starch content, which is brilliant for gut health. To finish, I spread on a little cottage cheese for extra protein and calcium, then top it all with a quick mix of chopped tomatoes, avocado and red onion. It is a simple, filling breakfast that comes in at around 30g of protein.
Lunch
Right now, I’m really into one-bowl salads. Everything goes straight into the mixing bowl, dressing included. It is quick, no fuss, and full of flavour. I eat a variation of this at least three times a week. One of my go-to combinations is a Greek-inspired salad with roasted chicken.
I use about 120g of cooked chicken breast, which gives around 30g of protein on its own. I add chickpeas for extra fibre and texture, as well as a good boost of plant-based protein. Feta brings even more protein, along with calcium and a salty kick. For the dressing, I mix thick, high-protein Greek yoghurt with lemon juice, honey, mustard, olive oil, garlic and herbs. It adds even more protein and makes the salad feel creamy and satisfying, without feeling heavy. This kind of salad has balance built in: protein from multiple sources, plenty of fibre, healthy fats, colour, and it is properly filling. Some days I swap the chicken for tuna or prawns. By the end, I have easily hit around 35g of protein without even thinking about it.
Afternoon
I am yet to meet a protein bar I really like. They are usually overly sweet, have a strange texture, and never leave me feeling properly satisfied. I would rather have something savoury and whole-food focused. One of my favourite go-tos at the moment is an M&S calamari snack pack. They taste amazing and give you 20g of protein in a small, convenient portion which is perfect for on the go or as a quick bite between meetings. I also love using leftovers as a snack. A few cold meatballs or a slice of frittata work really well, or just a simple yoghurt bowl with frozen berries and a spoonful of nut butter.
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