11 High Protein Lunch Ideas For Daily Routine

• 1¼ cup whole-grain rice

Quick Pickled Red Onion

• 1 red onion
• 1 lemon the juice
• ½ teaspoon salt + ¼ teaspoon red pepper flakes optional

Grilled Tofu

• 16 ounces tofu firm or extra firm
• 1 tablespoon olive oil
• 1 teaspoon salt + ¼ teaspoon black pepper optional

Peanut Sauce

• 3 tablespoons peanut butter
• 3 tablespoons tahini or more peanut butter
• 4 tablespoons soy sauce
• 2 tablespoons rice vinegar or lime juice, or apple cider vinegar
• 2 tablespoons sugar
• 1 teaspoon ginger grated
• 1 clove garlic grated
• 2 teaspoons sriracha or ¼ teaspoon red pepper flakes
• 2 tablespoons sesame oil optional

Veggies

• 1 cup cucumber diced
• 1 cup red cabbage thinly sliced
• 1 large carrot sliced with a vegetable peeler
• 1 large mango diced
• 2 cups spinach
• 1 avocado

Optional Toppings

• 1 teaspoon sesame seeds
• 1 handful cilantro
• 4 wedges lime

• 2 tablespoons extra virgin olive oil
• 1 onion chopped
• 1 carrot chopped
• 2 cloves garlic minced
• 1 sprig rosemary or thyme
• 2 bay leaves or sage
• 2 tablespoons tomato paste
• 1 cup dry lentils green or brown
• 12 cherry tomatoes halved
• 6 cups vegetable broth or more if you want a soupier lentil pasta
• 2 cups ditalini pasta or other short pasta like penne, ditaloni, conchiglie, or rotini
• 1 teaspoon salt
• 2 twists black pepper
• 1 handful parsley chopped

• 4 oz (½ cup) cooked chicken, finely chopped or shredded
• 2 tablespoons BBQ sauce
• Lettuce leaves
• 1 large tortilla
• Fruit
• Veggies

• 3 slices of sandwich bread, classic or seeded
• Mayonnaise, optional
• Mustard, optional
• 2 oz sliced deli turkey
• 1 slice American cheese, or your favorite
• 2 hard-boiled eggs, sliced
• 4 lettuce leaves

CHICKEN

• 1 pound boneless skinless chicken breasts (2 medium) (Note 1)
• 1 teaspoon each: onion powder, salt, oregano
• 2 teaspoons each: cumin and paprika
• ¾ teaspoon chili powder
• 2 tablespoons olive oil, separated

RICE & TOPPINGS

• 1 batch prepared cilantro-lime rice, plain rice or brown rice
• 1 can (15.5 oz) black beans, drain, rinse, & warmed through
• 1-½ cups frozen corn (or 1 can) (Note 2)
• 1 large ripe avocado, diced (or guacamole)
• Diced grape tomatoes (or salsa/pico de gallo)
• Optional: sour cream, cheese (Cotija), jalapeños, lime, cilantro, pickled red onions, cilantro-lime

• 10 oz. wild salmon canned or fresh salmon (it's abour 2 cans)
• 1 medium egg
• ½ cup almond flour
• ¼ cup white onion minced
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley minced
• 1 tablesspon fresh chives minced
• 1 teaspoon garlic powder
• Kosher salt and freshly ground black pepper to taste
• 1 tablespoon olive oil for cooking

For The Coleslaw Salad

• 4 cups cabbage purple, green or a mix shredded
• ½ carrot peeled and shredded
• 2 green onions root end removed and sliced thin

FOR THE COLESLAW DRESSING

• • ¼ cup mayo I used my homemade mayo recipe.

• 1 teaspoon yellow mustard
• ½ teaspoon garlic minced
• 1 teaspoon apple cider vinegar
• Salt and black pepper

• 4 skinless chicken thighs
• 2 teaspoon lemon juice
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 large onion
• 2 tablespoon olive oil
• 2 cloves of garlic crushed
• 4 cups Brussel sprouts fresh or frozen

Seasoning

• 2 teaspoon chilli powder
• 1 teaspoon paprika
• ½ teaspoon cumin powder
• black pepper and salt

Chicken

• 1 lb boneless skinless chicken breasts diced
• 1 teaspoon olive oil

Teriyaki Sauce

• ¼ cup soy sauce preferably low sodium
• ¼ cup water
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 1 teaspoon sesame oil
• 2 teaspoon fresh ginger grated
• 2 cloves of garlic minced

For serving

• Sweet gem lettuce
• 1 teaspoon sesame seeds
• green onion sliced

• • ▢2 lbs boneless skinless chicken breasts

• ▢1 chipotle pepper (in adobo), finely diced
• ▢1 tablespoon Adobo Sauce
• ▢1 small yellow onion, sliced
• ▢2 teaspoons minced garlic
• ▢2 tablespoons Homemade Taco Seasoning, see recipe below
• ▢1 cup water, or chicken broth