Protein Lunches

Here are five protein-packed lunch recipes:

1. Grilled Chicken Quinoa Bowl:

   • Ingredients:

     • Grilled chicken breast slices

     • Cooked quinoa

     • Mixed vegetables (bell peppers, cherry tomatoes, cucumbers)

     • Feta cheese

     • Olive oil and lemon dressing

   • Instructions:

     1. Assemble a bowl with quinoa as the base.

     2. Top with grilled chicken slices and a variety of colorful vegetables.

     3. Sprinkle feta cheese on top and drizzle with olive oil and lemon dressing.

2. Black Bean and Vegetable Quesadilla:

   • Ingredients:

     • Whole-grain tortillas

     • Black beans (canned or cooked)

     • Mixed vegetables (bell peppers, onions, corn)

     • Shredded cheese

     • Salsa and guacamole for serving

   • Instructions:

     1. Spread black beans, mixed vegetables, and shredded cheese on a tortilla.

     2. Top with another tortilla and cook on a griddle until the cheese is melted.

     3. Slice into wedges and serve with salsa and guacamole.

3. Salmon and Avocado Wrap:

   • Ingredients:

     • Grilled or baked salmon fillet

     • Whole-grain wrap

     • Sliced avocado

     • Mixed greens

     • Greek yogurt or dill sauce

   • Instructions:

     1. Place a grilled salmon fillet in a whole-grain wrap.

     2. Add sliced avocado and mixed greens.

     3. Drizzle with Greek yogurt or dill sauce before wrapping.

4. Chickpea and Quinoa Salad:

   • Ingredients:

     • Cooked quinoa

     • Chickpeas (canned or cooked)

     • Cherry tomatoes, halved

     • Cucumber, diced

     • Red onion, finely chopped

     • Feta cheese

     • Balsamic vinaigrette dressing

   • Instructions:

     1. Combine quinoa, chickpeas, tomatoes, cucumber, red onion, and feta in a bowl.

     2. Drizzle with balsamic vinaigrette dressing and toss until well mixed.

5. Tofu Stir-Fry with Broccoli and Brown Rice:

   • Ingredients:

     • Extra-firm tofu, cubed

     • Broccoli florets

     • Carrots, sliced

     • Snap peas

     • Soy sauce and sesame oil

     • Brown rice, cooked

   • Instructions:

     1. Sauté tofu cubes in a pan until golden brown.

     2. Add broccoli, carrots, and snap peas to the pan and stir-fry until vegetables are tender-crisp.

     3. Drizzle with soy sauce and sesame oil, and serve over cooked brown rice.

These recipes offer a variety of flavors and textures while ensuring a good dose of protein for a satisfying and nutritious lunch. Adjust the portions based on your dietary preferences and needs.