High Protein Lunch Recipe

High Protein Lunch

High Protein Lunch is a nutritious and delicious meal perfect for those who are looking to boost their protein intake. This recipe combines the rich flavors of wild albacore tuna and creamy avocado with the crunchiness of sourdough toast. It is paired with a refreshing lemony herby cucumber and white bean salad, a hard-boiled egg for extra protein, and Kalamata olives for a savory touch. The combination of these ingredients not only delivers a satisfying and balanced meal but also includes a variety of textures and flavors. High Protein Lunch is ideal for a midday meal that will keep you energized and satisfied.

The highlight of this meal is the herby cucumber and white bean salad. This salad is light and refreshing, with a herby and lemony flavor that pairs beautifully with the richness of the tuna and avocado toast. Fresh herbs like parsley and dill are used along with celery leaves and red onion, making the salad aromatic and flavorful. The salad is tossed with extra virgin olive oil and lemon juice, giving it a zesty and fresh taste.

Overall, High Protein Lunch is a well-rounded meal that exemplifies the perfect balance between taste and nutrition, making it an excellent choice for anyone seeking a wholesome, protein-packed lunch.

High Protein Lunch Ingredients

Main Dish

▪️ 1 slice sourdough toast
▪️ ½ avocado, mashed
▪️ 1 can (about 5-6 ounces) wild albacore tuna packed in olive oil, drained
▪️ 1 hard-boiled egg, halved
▪️ ¼ cup Kalamata olives

Herby Cucumber & White Bean Salad

▪️ 2 cups cannellini beans (1 can, 15.5 ounces, drained and rinsed)
▪️ 1 cup English cucumber, cut into 1-inch pieces
▪️ ¼ cup fresh chopped parsley
▪️ 2 tablespoons fresh dill, chopped
▪️ ½ cup celery leaves, chopped
▪️ 1 tablespoon red onion, finely chopped
▪️ 2 tablespoons extra virgin olive oil
▪️ Juice of 1 lemon (approx. 3-4 tablespoons)
▪️ Salt and pepper to taste

How to make High Protein Lunch

Step 1: Prepare the Avocado Toast. Toast a slice of sourdough bread. Once toasted, spread mashed avocado over the toast. Place the drained albacore tuna on top of the avocado spread.

Step 2: Make the Herby Cucumber & White Bean Salad. In a large bowl, combine the cannellini beans, cucumber pieces, chopped parsley, dill, celery leaves, and red onion. Drizzle with extra virgin olive oil and lemon juice. Season with salt and pepper to taste and toss well to combine.

Step 3: Assemble the Plate. Place the avocado tuna toast on a plate. Add a generous serving of the herby cucumber and white bean salad beside it.

Step 4: Add the Hard-Boiled Egg and Olives. Halve a hard-boiled egg and place it on the plate next to the salad. Add the Kalamata olives for an added savory touch.

Overview of High Protein Lunch

Category Details
Preparation Time15 minutes
Cooking Time10 minutes (for boiling the egg)
Servings2-3 servings
Nutritional InformationProtein: 25g, Carbohydrates: 18g, Fats: 20g
Energy1236 kJ (295 cal) per serving
Main IngredientsWild albacore tuna, avocado, cannellini beans, English cucumber
Sauce IngredientsExtra virgin olive oil, lemon juice
Cooking MethodToasting, mixing, boiling
Meal CategoriesLunch, High Protein Meal, Healthy Meal
Key FlavorsSavory, herby, lemony
TextureCrunchy (toast), creamy (avocado), chunky (salad)
Dietary InformationGluten-free option (gluten-free toast), Dairy-free
Allergen InformationContains fish (tuna)
Storage TipsStore leftovers in an airtight container in the refrigerator for up to 1 day
Serving SuggestionsServe chilled or at room temperature with a side of fresh greens

Fun Facts about High Protein Lunch

▪️ Tuna is an excellent source of lean protein and healthy fats, particularly omega-3 fatty acids.
▪️ Avocado is not only creamy and delicious but also packed with healthy monounsaturated fats and fiber.
▪️ Cannellini beans are high in protein and fiber, making them a great addition to salads for added nutrition and texture.

High Protein Lunch Pairing Suggestions

▪️ Herbal Tea: A cup of herbal tea, like mint or chamomile, would pair nicely with High Protein Lunch. The light, soothing flavors of the tea complement the fresh and herby notes of the meal.
▪️ Fresh Green Juice: A green juice made with spinach, apple, and ginger can provide a refreshing contrast to the savory and creamy elements of the lunch, making it a balanced and energizing meal.
▪️ Sparkling Water with Lemon: A glass of sparkling water with a splash of lemon juice can enhance the citrusy flavors of the herby cucumber and white bean salad and cleanse the palate between bites.

Popular Recipes