Quick and Simple (Protein's Version)

1. Egg & Veggie Scramble

Ingredients:

• 3 eggs

• ¼ cup diced bell peppers or spinach

• 1 tbsp olive oil or butter

• Salt and pepper

Instructions:

1. Heat oil in a pan, add veggies and sauté 2–3 minutes.

2. Whisk eggs, pour over veggies.

3. Scramble until cooked through. Serve warm.

💪 ~18–20g protein

2. Tuna & White Bean Salad

Ingredients:

• 1 can tuna (in water or olive oil)

• ½ cup canned white beans

• 1 tbsp olive oil

• 1 tsp lemon juice or vinegar

• Salt, pepper, parsley

Instructions:

1. Mix tuna and beans in a bowl.

2. Add olive oil, lemon juice, and seasonings.

3. Serve chilled or at room temperature.

💪 ~25g protein

3. Greek Yogurt Bowl

Ingredients:

• 1 cup Greek yogurt (plain, 2% or 0%)

• 1 tbsp peanut butter or almond butter

• ½ banana or handful of berries

• Optional: seeds, honey

Instructions:

1. Spoon yogurt into a bowl.

2. Swirl in nut butter and top with fruit and optional toppings.

💪 ~20g protein

4. Chicken & Avocado Wrap

Ingredients:

• 1 whole wheat tortilla

• ½ cooked chicken breast, shredded or sliced

• ¼ avocado, sliced

• Handful of spinach or lettuce

• 1 tbsp hummus or mustard

Instructions:

1. Layer chicken, avocado, and greens on tortilla.

2. Add hummus or mustard, roll up, and slice.

💪 ~30g protein

5. Cottage Cheese & Pineapple Bowl

Ingredients:

• 1 cup low-fat cottage cheese

• ½ cup pineapple chunks or fresh fruit

• Optional: cinnamon, nuts

Instructions:

1. Spoon cottage cheese into a bowl.

2. Add pineapple and any optional toppings.

💪 ~25g protein

6. Lentil & Egg Bowl

Ingredients:

• ½ cup cooked lentils

• 1–2 fried or poached eggs

• 1 tsp olive oil

• Salt, pepper, chili flakes

Instructions:

1. Heat lentils in a pan or microwave.

2. Top with freshly cooked eggs.

3. Drizzle with oil and season to taste.

💪 ~22g protein

7. Quick Turkey Lettuce Wraps

Ingredients:

• ½ cup cooked ground turkey or chicken

• 2–3 large lettuce leaves

• 1 tbsp soy sauce or teriyaki

• Chopped green onions or carrots (optional)

Instructions:

1. Heat turkey in a skillet with soy sauce.

2. Spoon mixture into lettuce leaves.

3. Add optional veggies and roll or fold.

💪 ~25g protein

8. Protein Smoothie

Ingredients:

• 1 scoop protein powder

• 1 banana or ½ cup berries

• 1 cup milk (dairy or plant-based)

• 1 tbsp peanut butter (optional)

Instructions:

1. Blend all ingredients until smooth.

2. Pour and serve immediately.

💪 ~20–30g protein (depends on powder)

9. Shrimp Stir-Fry

Ingredients:

• ½ cup shrimp (peeled, deveined)

• 1 cup frozen stir-fry veggies

• 1 tbsp soy sauce

• 1 tsp oil

Instructions:

1. Sauté shrimp in oil for 2–3 minutes.

2. Add veggies and soy sauce.

3. Cook until hot and shrimp is pink and firm.

💪 ~20g protein

10. Baked Beans on Toast (Simple)

Ingredients:

• ½ cup canned baked beans

• 1 slice whole-grain toast

• 1 egg (optional, for extra protein)

Instructions:

1. Heat beans in a pan or microwave.

2. Toast bread and top with beans.

3. Add a fried egg if desired.

💪 ~15–22g protein (with egg)