3 Protein Packed Lunch Recipes


Next to a breakfast, lunch is probably the second most overlooked meal of the day. As mums, we barely have time to prepare the kids school lunches let alone our own. Lunch will often consist of a quick stop at your local cafe near the office for a muffin and a coffee, and then it will be taken straight back and eaten at your desk.

When noon rolls around, it seem too easy to go and buy your lunch. We’ve sourced five easy and simple low calorie, high protein recipes that can be made in a flash. Protein takes longer to digest than carbs and sugars. Your blood stays more even giving you fewer mood dips and higher energy. levels. Protein filled lunches will keep your belly full, helping you not to snack later in the day.

Next to a breakfast, lunch is probably the second most overlooked meal of the day. As mums, we barely have time to prepare the kids school lunches let alone our own. Lunch will often consist of a quick stop at your local cafe near the office for a muffin and a coffee, and then it will be taken straight back and eaten at your desk.

When noon rolls around, it seem too easy to go and buy your lunch. We’ve sourced five easy and simple low calorie, high protein recipes that can be made in a flash. Protein takes longer to digest than carbs and sugars. Your blood stays more even giving you fewer mood dips and higher energy. levels. Protein filled lunches will keep your belly full, helping you not to snack later in the day.

Jump start your afternoon with a few of these protein packed lunch recipe ideas:

1. Salmon Salad Sandwich

Salmon salad served on a spicy bread of your choice makes for a quick and easy dinner or lunch on the go.
Pick a home grown smoked salmon. We recommend any Australian Atlantic salmon.
- 200g smoked salmon
- 1/4 cup minced red onion
- 2 TBS lemon juice
- 1 TBS coconut oil
- 4 TBS reduced-fat cream cheese (Philadelphia is best)
- 4- 8 sliced of any bread of your choice (we recommend a gluten free bread)
- 4 - 8 sliced of tomato
- 2 hand full’s of spinach leaves.

Combine the salmon, onion, lemon juice and pepper in a medium bowl. Lightly toast slices of bread in the toaster or on the BBQ for extra flavour. Spread 1 TBS cream cheese on the toasted bread. Lay slivers of salmon salad with the cream cheese. Top with two slices of tomato, handful of spinach leaves and the other half of the toasted bread. Serve immediately

2. Spicy Tuna/Salmon Wrap

Sushi roll inspired! Something you can play around with to get just right to your preferred tastes buds.
- 170g of tuna or salmon
- 100g of whole egg mayonnaise
- 1 TBS peri peri sauce (Nando's sauce is great)
- 1.5 cups of cooked brown rice
- wraps of your choice (we like the spinach wraps)
- 2 cups watercress leaves
- 1 rips avo
- small carrot cut with a potato peeler.
- soy sauce for dipping

Combine tuna/salmon and mayo, hot sauce in a medium bowl. Combine rice and vinegar into a smaller bowl.
Spread a few TBS of the tuna mixture over the wrap. Top with rice, watercress and avo slices. Roll up the wraps and cut into quarters of halves. You are done and dusted!

3. Curried Chicken Pitas

This recipe is for when you have a little extra time. This meal is great to curb those sweet cravings. Cranberries and pears with toasted almonds make more a very yummy lunch or dinner.

- 6 TBS Greek yoghurt
- 1 tablespoon curry powder
- 1.5 cups cooked, chicken breast
- 1 ripe but firm pear, diced
- 1 stalk celery, finely diced
- 1/2 cup dried cranberries
- 1/4 cup sliced or slivered almonds, toasted
- 140mm whole-wheat pita breads, cut in half
-  2 cups sprouts

Combine yogurt and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.

Remember that these recipe ingredients are only suggestions. Have a play around with different ingredients and toppings to suit you and your family’s taste buds. We’ve found that children 5 and above will eat these sorts of meals too.
Let us know what you think.