What does a high protein menu look like?

19 Oct

In How much protein should you be eating I covered the importance of dietary protein and how much you personally need.

This article is simply to help you see what a high protein menu looks like practically.

There’s options for omnivores, vegetarians and completely plant based diets.

40-60g oats (served as overnight oats or porridge) with 25-30g protein powder, cinnamon, nuts and berries
200g Greek yoghurt with grated apple, berries, lemon juice and chopped nuts
30g plant based protein powder mixed with non-dairy yoghurt to make smoothie bowl, topped with sliced banana and 1 tbsp nuts
3-4 eggs scrambled or 120-150g sliced turkey on rye or sourdough toast with ½ mashed avocado
Protein smoothie: 30g protein powder, frozen berries, milk and 1 tbsp nut butter

Mixed salad leaves topped with tomatoes, cucumber, peppers, olives, and a convenient protein source (see servings sizes above - tinned fish, cooked prawns, cooked tofu or sliced meat/poultry)
Medium baked potato topped with 150-200g cottage cheese or tin of tuna mixed with natural yoghurt and side salad
120-150g meat slices used as a wrap and filled with vegetable cruditiés, mashed avocado, or hummus
Shop brought vegetable soup with a side of either 2-3 boiled eggs, 100-150g cooked chicken, 150g smoked tofu or tin of fish
100g microwave quinoa with 150g smoked tofu, 2 handfuls rocket, cherry tomatoes, 1 tbsp toasted seeds

3-4 egg omelette (filled with either 50-100g ham, smoked salmon or chicken) with a side salad
Homemade burgers (110-200g mince patties) or veggie burgers (150-200g tofu or 120-50g legumes) with oven roasted vegetables
Spinach, chickpea and aubergine curry with 170-200g Greek yoghurt as dessert
Stir-fry 150-200g chicken, tofu or prawns with vegetables. Serve with ⅓ packet of microwave brown rice or quinoa
3-4 good quality sausages with fist size serving sweet potato mash and oven roasted vegetables
Pan fried fillet of oily fish or 150g chicken breast served with ½ a packet of ready-to-eat puy lentils topped with 1-2 tbsp hummus.
110-200g serving of pan-fried mince (beef, lamb, turkey or Quorn) with tomatoes, spinach and spices (e.g., curry powder or jerk spices) and brown rice

Oatcakes topped with smoked salmon or turkey sliced
2-3 hardboiled eggs sprinkled with soy sauce
Protein smoothie or shake with 25-40g serving protein powder
100-200g cooked chicken pieces dipped in salsa or hummus
170-200g Greek or natural yoghurt and berries
100g tofu and 1 tbsp chopped cashews pan fried in soy sauce (or tamari), lime and chilli

For more information on protein supplements check out Protein powders 101

Do this before expensive hormone tests