Your Guide to Easy  Protein-Packed Meals 

Are you wondering about:

🔹 Whole Food Ingredients for Meal Prep & Recipes?

🔹 high Protein Grains, Dairy & More?

🔹 Diverse Food Categories for Balanced Eating?

Then what follows is just for you.

Protein Paradise: Fuel Your Body Right! 

1. Grilled Salmon with Quinoa & Roasted Almonds

Ingredients:

• 1 salmon fillet
• ½ cup quinoa
• 1 tbsp almonds (sliced)
• 1 tbsp olive oil
• Salt & pepper to taste
• Lemon juice

Instructions:

1. Cook quinoa according to package instructions.
2. Season salmon with salt, pepper, and a squeeze of lemon.
3. Heat olive oil in a pan and grill the salmon for 4-5 minutes per side.
4. Toast almonds in a dry pan for 2 minutes.
5. Serve grilled salmon over quinoa, topped with toasted almonds.

2. Chicken & Lentil Soup

Ingredients:

• 1 chicken breast, diced
• ½ cup lentils
• 1 carrot, diced
• 1 celery stalk, diced
• 1 small onion, chopped
• 3 cups vegetable broth
• 1 tbsp olive oil
• Salt & pepper to taste

Instructions:

1. Heat olive oil in a pot and sauté onion, carrot, and celery for 3 minutes.
2. Add diced chicken and cook until lightly browned.
3. Pour in vegetable broth and bring to a boil.
4. Add lentils, reduce heat, and let simmer for 20-25 minutes.
5. Season with salt and pepper before serving.

3. Tuna & Chickpea Salad with Flax Seeds

Ingredients:

• 1 can tuna (or fresh, cooked tuna)
• ½ cup chickpeas
• 1 tbsp flax seeds
• 1 tbsp olive oil
• 1 tbsp lemon juice
• ½ cucumber, diced
• ½ red bell pepper, diced
• Salt & pepper to taste

Instructions:

1. In a bowl, mix tuna, chickpeas, cucumber, and bell pepper.
2. Drizzle with olive oil and lemon juice.
3. Sprinkle flax seeds on top and season with salt and pepper.
4. Toss well and serve fresh.

4. Egg & Buckwheat Pancakes with Greek Yogurt

Ingredients:

• 2 whole eggs
• ½ cup buckwheat flour
• ½ cup Greek yogurt
• ½ cup milk
• 1 tbsp chia seeds
• 1 tbsp honey (optional)

Instructions:

1. Whisk eggs and mix with buckwheat flour, milk, and chia seeds.
2. Heat a non-stick pan and cook pancakes for 2 minutes per side.
3. Serve with a dollop of Greek yogurt and a drizzle of honey.

5. Shrimp & Wild Rice Stir-Fry with Cashews

Ingredients:

• 1 cup wild rice, cooked
• 10 shrimp, peeled and deveined
• 1 tbsp cashews
• 1 tbsp olive oil
• 1 garlic clove, minced
• ½ zucchini, diced
• ½ bell pepper, sliced
• 1 tbsp soy sauce

Instructions:

1. Heat olive oil in a pan and sauté garlic for 30 seconds.
2. Add shrimp and cook for 3-4 minutes until pink.
3. Toss in zucchini, bell pepper, and cashews, and stir-fry for 2 minutes.
4. Add cooked wild rice and soy sauce, mixing everything together.
5. Serve warm and enjoy!