This comprehensive collection brings together more than 75 anti-inflammatory recipes spanning breakfast, lunch, and dinner. Every recipe delivers at least 25 grams of protein per serving and features ingredients with clinically recognised anti-inflammatory properties. Whether you are new to anti-inflammatory eating or looking to expand your recipe repertoire, this guide provides everything you need to build a sustainable, flavourful, and deeply nourishing diet.

Understanding Anti-Inflammatory Eating

Chronic low-grade inflammation is now recognised as a root driver of many of the most prevalent modern diseases, including cardiovascular disease, type 2 diabetes, Alzheimer’s disease, and certain cancers. Unlike acute inflammation — which is a healthy, short-term immune response — chronic inflammation persists silently over months and years, gradually damaging tissues and organs.

Diet is one of the most powerful modulators of inflammatory status. The Mediterranean diet, the DASH diet, and the anti-inflammatory diet all share a common foundation: an abundance of whole plant foods, fatty fish, olive oil, and spices, with minimal ultra-processed foods, refined sugars, and industrial seed oils.

The recipes in this collection are designed to make anti-inflammatory eating practical, delicious, and protein-sufficient — because adequate protein is essential for immune function, muscle maintenance, and the production of anti-inflammatory enzymes and compounds.

Key Anti-Inflammatory Foods at a Glance

Category	Top Foods	Primary Compounds
Fatty fish	Salmon, sardines, mackerel, trout	EPA, DHA omega-3s
Colourful vegetables	Broccoli, kale, spinach, beets, sweet potato	Sulforaphane, beta-carotene, betalains
Berries & fruits	Blueberries, cherries, pomegranate, mango	Anthocyanins, ellagic acid, vitamin C
Nuts & seeds	Walnuts, chia, flaxseed, hemp, pumpkin seeds	ALA omega-3s, vitamin E, zinc
Spices	Turmeric, ginger, cinnamon, cumin	Curcumin, gingerols, cinnamaldehyde
Legumes	Chickpeas, lentils, black beans, edamame	Fibre, polyphenols, plant protein
Fermented foods	Greek yogurt, kefir, miso, tempeh	Probiotics, short-chain fatty acids
Healthy fats	Extra-virgin olive oil, avocado	Oleocanthal, oleic acid

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PART ONE: BREAKFAST RECIPES (25g+ Protein)

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1. Turmeric Golden Egg Scramble

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• ¼ cup low-fat cottage cheese
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ¼ tsp ground ginger
• 1 tsp extra-virgin olive oil
• 2 tbsp diced red onion
• ¼ cup baby spinach
• Salt to taste
• Fresh parsley for garnish

Instructions:

1. Whisk eggs with cottage cheese, turmeric, black pepper, and ginger until smooth.
2. Heat olive oil in a non-stick skillet over medium-low heat. Sauté red onion for 2 minutes.
3. Pour in the egg mixture and stir gently with a spatula, folding slowly as they cook.
4. When 80% set, fold in baby spinach and cook for 30 more seconds.
5. Remove from heat while slightly glossy. Garnish with parsley.

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2. Smoked Salmon & Avocado Egg White Omelette

Protein: ~30g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 5 large egg whites
• 2 oz wild-caught smoked salmon, torn
• ¼ ripe avocado, sliced
• 1 tbsp capers
• 1 tbsp fresh dill, chopped
• 1 tsp extra-virgin olive oil
• 1 tbsp red onion, finely diced
• Pinch of black pepper
• Lemon wedge for serving

Instructions:

1. Whisk egg whites with black pepper until slightly frothy.
2. Heat olive oil in a non-stick pan over medium heat. Pour in egg whites.
3. Once edges are firm but centre is slightly wet, layer salmon, capers, and red onion on one half.
4. Fold the omelette over and cook for 30 more seconds.
5. Top with avocado slices, fresh dill, and a squeeze of lemon.

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3. Greek Yogurt Power Bowl with Walnuts & Berries

Protein: ~26g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 cup plain full-fat Greek yogurt
• ½ cup mixed berries
• ¼ cup raw walnuts, chopped
• 1 tbsp chia seeds
• 1 tsp raw honey
• ½ tsp ground cinnamon
• 1 tbsp hemp seeds

Instructions:

1. Spoon Greek yogurt into a wide bowl.
2. Arrange berries over one half, walnuts and hemp seeds over the other.
3. Sprinkle chia seeds and cinnamon evenly over the top.
4. Drizzle with honey. Serve immediately.

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4. Salmon & Spinach Frittata

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs + 3 egg whites
• 4 oz canned wild-caught salmon, drained and flaked
• 1 cup baby spinach, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp red onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Whisk eggs, egg whites, salt, pepper, and oregano.
2. Heat olive oil in an oven-safe skillet. Sauté onion, garlic, and bell pepper for 3 minutes.
3. Add spinach until wilted. Distribute salmon over vegetables.
4. Pour egg mixture over everything. Cook on stovetop for 2 minutes.
5. Transfer to oven and bake for 12–15 minutes until set and golden.

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5. Chia Seed Pudding with Protein Powder & Mango

Protein: ~27g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• ½ cup fresh mango, diced
• ½ tsp ground turmeric
• ¼ tsp ground ginger
• 1 tsp raw honey
• 1 tbsp shredded coconut for topping

Instructions:

1. Whisk almond milk, protein powder, turmeric, and ginger until smooth.
2. Stir in chia seeds and honey. Cover and refrigerate overnight.
3. Stir before serving and top with mango and coconut.

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6. Quinoa Breakfast Bowl with Poached Egg & Avocado

Protein: ~26g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ½ cup dry quinoa
• 1 cup water or vegetable broth
• 2 large eggs
• ½ ripe avocado, sliced
• 1 cup baby arugula
• 1 tbsp extra-virgin olive oil
• 1 tsp apple cider vinegar
• ¼ tsp red pepper flakes
• Salt, black pepper, and lemon juice to taste

Instructions:

1. Cook quinoa in broth for 12–15 minutes. Fluff with a fork.
2. Poach eggs in simmering water with apple cider vinegar for 3–4 minutes.
3. Assemble bowl: quinoa, arugula, avocado, and poached eggs.
4. Drizzle with olive oil and lemon juice. Season with red pepper flakes.

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7. Anti-Inflammatory Overnight Oats with Hemp & Berries

Protein: ~26g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• ½ cup rolled oats
• ½ cup plain Greek yogurt
• ½ cup unsweetened almond milk
• 3 tbsp hemp seeds
• ½ cup blueberries
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp almond butter
• 1 tsp raw honey

Instructions:

1. Combine oats, Greek yogurt, and almond milk. Stir well.
2. Add hemp seeds, cinnamon, and ginger. Swirl in almond butter and honey.
3. Cover and refrigerate overnight.
4. Top with fresh blueberries before serving.

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8. Turkey & Vegetable Breakfast Hash

Protein: ~30g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• ½ cup sweet potato, diced small
• ½ cup zucchini, diced
• ¼ cup red bell pepper, diced
• ¼ cup yellow onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ¼ tsp ground turmeric
• Salt, black pepper, and fresh cilantro to taste

Instructions:

1. Heat olive oil in a skillet over medium-high heat. Cook sweet potato for 5–6 minutes.
2. Add onion, bell pepper, and zucchini; cook 4 minutes.
3. Push vegetables aside; cook turkey until no longer pink, about 5 minutes.
4. Add garlic, paprika, cumin, and turmeric. Stir everything together for 2 more minutes.
5. Season and garnish with cilantro.

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9. Sardine & Avocado Toast on Sprouted Grain Bread

Protein: ~28g | Prep Time: 5 min | Cook Time: 2 min | Servings: 1

Ingredients:

• 2 slices sprouted grain bread
• 1 can (3.75 oz) wild-caught sardines in olive oil, drained
• ½ ripe avocado
• 1 tbsp lemon juice
• ¼ tsp red pepper flakes
• 1 tbsp fresh parsley, chopped
• Salt and black pepper to taste

Instructions:

1. Toast the bread until golden. Mash avocado with lemon juice, salt, and pepper.
2. Spread mashed avocado over toast. Arrange sardines on top.
3. Sprinkle with red pepper flakes and fresh parsley.

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10. Protein-Packed Smoothie Bowl with Spirulina

Protein: ~28g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 scoop (30g) vanilla protein powder
• 1 cup frozen mixed berries
• ½ frozen banana
• 1 tsp spirulina powder
• ½ tsp ground turmeric
• ½ cup unsweetened almond milk
• Toppings: 2 tbsp granola, 1 tbsp hemp seeds, ¼ cup fresh blueberries, 1 tsp almond butter

Instructions:

1. Blend protein powder, frozen berries, banana, spirulina, turmeric, and almond milk until thick and smooth.
2. Pour into a wide bowl and arrange toppings decoratively.

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11. Cottage Cheese Pancakes with Blueberry Compote

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 1 cup low-fat cottage cheese
• 2 large eggs
• ½ cup rolled oats (blended into flour)
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• ½ tsp baking powder
• Coconut oil spray
• Blueberry Compote: 1 cup blueberries, 1 tbsp lemon juice, 1 tsp honey, 2 tbsp water

Instructions:

1. Blend cottage cheese, eggs, oat flour, vanilla, cinnamon, and baking powder until smooth.
2. For compote: simmer blueberries with lemon juice, honey, and water for 5–7 minutes.
3. Cook ¼ cup batter per pancake in a sprayed skillet for 2–3 minutes per side.
4. Serve with warm blueberry compote.

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12. Baked Egg & Kale Cups

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 6 large eggs
• 1 cup kale, finely chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 tbsp crumbled feta cheese
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ¼ tsp black pepper
• ¼ tsp dried oregano
• Salt to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin.
2. Sauté garlic and kale in olive oil until wilted. Divide among muffin cups with sun-dried tomatoes and feta.
3. Crack one egg into each cup. Season with salt, pepper, and oregano.
4. Bake 15–18 minutes until whites are set.

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13. Walnut & Flaxseed Protein Porridge

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup steel-cut oats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) protein powder
• 2 tbsp ground flaxseed
• ¼ cup raw walnuts, chopped
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• 1 tbsp pure maple syrup
• ½ cup berries for topping

Instructions:

1. Bring almond milk to a boil. Add oats, reduce heat, and cook for 7–10 minutes.
2. Remove from heat; stir in protein powder, flaxseed, cinnamon, and ginger.
3. Top with walnuts, berries, and maple syrup.

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14. Spiced Lentil & Egg Breakfast Bowl

Protein: ~28g | Prep Time: 5 min | Cook Time: 20 min | Servings: 1

Ingredients:

• ½ cup red lentils, rinsed
• 1 cup low-sodium vegetable broth
• 2 large eggs
• ½ tsp ground cumin
• ½ tsp ground turmeric
• ¼ tsp ground coriander
• ¼ tsp smoked paprika
• 1 tsp extra-virgin olive oil
• 2 tbsp plain Greek yogurt
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Simmer lentils in broth for 12–15 minutes until soft. Stir in spices.
2. Fry eggs in olive oil to your preference.
3. Serve spiced lentils topped with fried eggs, Greek yogurt, cilantro, and lemon.

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15. Tuna & White Bean Breakfast Wrap

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-grain tortilla
• 1 can (5 oz) wild-caught tuna in water, drained
• ¼ cup canned white beans, rinsed
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tbsp fresh parsley
• ¼ cup cucumber, diced
• 2 tbsp red onion, diced
• 1 cup baby spinach
• Salt and black pepper to taste

Instructions:

1. Mix tuna, white beans, olive oil, lemon juice, parsley, cucumber, and red onion. Season.
2. Layer spinach down the centre of the tortilla. Spoon tuna mixture over it.
3. Roll tightly and slice in half.

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16. Ginger-Spiced Protein Smoothie

Protein: ~28g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 scoop (30g) vanilla protein powder
• 1 cup unsweetened almond milk
• ½ cup plain Greek yogurt
• 1-inch piece fresh ginger, peeled
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ½ frozen banana
• ½ cup frozen pineapple chunks
• 1 tsp raw honey

Instructions:

1. Add all ingredients to a high-speed blender.
2. Blend on high for 60 seconds until completely smooth.
3. Pour into a tall glass and serve immediately.

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17. Edamame & Egg Fried Rice (Breakfast Style)

Protein: ~30g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ¾ cup cooked brown rice
• 3 large eggs, lightly beaten
• ½ cup shelled edamame
• ¼ cup shredded carrots
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp ground turmeric
• 1 tsp avocado oil

Instructions:

1. Stir-fry garlic and ginger in avocado oil for 30 seconds. Add carrots and edamame for 2 minutes.
2. Push aside; scramble eggs in the empty space until just cooked.
3. Add brown rice, tamari, sesame oil, and turmeric. Toss and cook 2 more minutes.
4. Top with green onions and sesame seeds.

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18. Almond Butter & Banana Protein Oatmeal

Protein: ~27g | Prep Time: 2 min | Cook Time: 5 min | Servings: 1

Ingredients:

• ½ cup rolled oats
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• 2 tbsp natural almond butter
• 1 medium banana, sliced
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp chia seeds

Instructions:

1. Cook oats in almond milk for 4–5 minutes until creamy.
2. Remove from heat; stir in protein powder, cinnamon, and ginger.
3. Top with almond butter, banana slices, and chia seeds.

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19. Black Bean & Egg Breakfast Burrito

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-grain tortilla
• 2 large eggs, scrambled
• ½ cup canned black beans, rinsed
• ¼ cup fresh tomato salsa
• ¼ ripe avocado, sliced
• 2 tbsp plain Greek yogurt
• 1 cup baby spinach
• ½ tsp ground cumin
• ¼ tsp smoked paprika
• Salt and black pepper to taste

Instructions:

1. Warm black beans with cumin and paprika. Scramble eggs.
2. Warm tortilla; layer spinach, eggs, beans, salsa, avocado, and Greek yogurt.
3. Roll tightly and slice in half.

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20. Pumpkin Seed & Spinach Protein Omelette

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• 2 tbsp low-fat milk
• 1 cup baby spinach
• 2 tbsp pumpkin seeds
• ¼ cup cherry tomatoes, halved
• 1 tbsp fresh basil, torn
• 1 tsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Whisk eggs with milk, salt, and pepper.
2. Sauté tomatoes and spinach in olive oil until wilted.
3. Pour egg mixture over vegetables. Lift edges to allow uncooked egg to flow underneath.
4. Scatter pumpkin seeds and basil over one half; fold and serve.

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21. Tempeh Scramble with Turmeric & Kale

Protein: ~28g | Prep Time: 5 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 4 oz tempeh, crumbled
• 1 cup kale, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp nutritional yeast
• 1 tsp ground turmeric
• ½ tsp ground cumin
• ¼ tsp garlic powder
• 1 tsp extra-virgin olive oil
• 1 tbsp low-sodium tamari
• Lemon wedge for serving

Instructions:

1. Cook crumbled tempeh in olive oil for 3–4 minutes until lightly browned.
2. Add bell pepper and kale; cook until wilted.
3. Stir in turmeric, cumin, garlic powder, nutritional yeast, and tamari. Cook 1–2 more minutes.
4. Serve with a lemon wedge.

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22. Miso Soup with Tofu & Soft-Boiled Eggs

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 2 cups water
• 1½ tbsp white miso paste
• 4 oz firm tofu, cubed
• 2 large eggs, soft-boiled
• 1 sheet nori, cut into strips
• 2 green onions, sliced
• ½ tsp sesame oil
• 1 tsp fresh ginger, grated

Instructions:

1. Bring water to a gentle simmer. Whisk in miso paste.
2. Add tofu and ginger; simmer 3–4 minutes.
3. Soft-boil eggs (6–7 minutes), peel, and halve.
4. Serve soup topped with eggs, nori, green onions, and sesame oil.

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23. Chicken & Sweet Potato Breakfast Bowl

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz boneless, skinless chicken breast, diced
• ½ cup sweet potato, diced and roasted
• 1 cup baby spinach
• ¼ cup red onion, sliced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp ground turmeric
• ½ tsp smoked paprika
• 1 tbsp tahini
• Lemon juice to taste

Instructions:

1. Roast sweet potato at 400°F (200°C) for 15–18 minutes.
2. Season and cook diced chicken in olive oil for 5–6 minutes.
3. Add garlic, onion, and spinach; cook until wilted.
4. Assemble bowl with sweet potato and chicken mixture. Drizzle with tahini and lemon.

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24. Flaxseed & Blueberry Protein Muffins

Protein: ~26g per 2 muffins | Prep Time: 10 min | Cook Time: 22 min | Makes: 12

Ingredients:

• 1 cup whole wheat flour
• ½ cup ground flaxseed
• 1 scoop (30g) vanilla protein powder
• 1 tsp baking powder
• ½ tsp baking soda
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 2 large eggs
• ¾ cup plain Greek yogurt
• ¼ cup raw honey
• ¼ cup unsweetened almond milk
• 1 tsp vanilla extract
• 1 cup fresh or frozen blueberries

Instructions:

1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin.
2. Whisk dry ingredients. In a separate bowl, whisk wet ingredients.
3. Combine wet and dry; fold in blueberries.
4. Fill muffin cups and bake 20–22 minutes until a toothpick comes out clean.

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25. Smoked Mackerel & Cucumber Rice Cakes

Protein: ~26g | Prep Time: 8 min | Servings: 1

Ingredients:

• 4 plain rice cakes
• 4 oz smoked mackerel fillet, flaked
• 2 tbsp plain Greek yogurt
• 1 tsp lemon juice
• 1 tsp fresh dill, chopped
• ½ cucumber, thinly sliced
• ¼ tsp black pepper
• Capers for topping (optional)

Instructions:

1. Mix flaked mackerel with Greek yogurt, lemon juice, dill, and black pepper.
2. Top each rice cake with cucumber slices, then the mackerel mixture.
3. Garnish with capers if using.

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PART TWO: LUNCH RECIPES (25g+ Protein)

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26. Grilled Salmon Salad with Lemon-Tahini Dressing

Protein: ~35g | Prep Time: 10 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz wild-caught salmon fillet
• 3 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cucumber, sliced
• ¼ avocado, sliced
• 2 tbsp pumpkin seeds
• Lemon-Tahini Dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 clove garlic (minced), 1 tsp olive oil, 2–3 tbsp water, salt and pepper

Instructions:

1. Season and grill or pan-sear salmon for 4–5 minutes per side. Flake.
2. Whisk dressing ingredients together.
3. Assemble salad with all ingredients. Top with salmon and drizzle with dressing.

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27. Turmeric Chicken & Quinoa Bowl

Protein: ~40g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz boneless, skinless chicken breast
• ½ cup dry quinoa
• 1 cup broccoli florets
• ½ cup red bell pepper, sliced
• 1 tsp ground turmeric
• ½ tsp ground ginger
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Marinate chicken in turmeric, ginger, garlic, olive oil, salt, and pepper.
2. Cook quinoa. Roast broccoli and bell pepper at 400°F (200°C) for 15 minutes.
3. Grill or pan-cook chicken for 5–6 minutes per side. Slice.
4. Assemble bowl with quinoa, vegetables, and chicken. Garnish with cilantro and lemon.

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28. Lentil & Roasted Vegetable Soup

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 medium carrot, diced
• 1 stalk celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium broth
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, carrot, and celery in olive oil for 5 minutes. Add garlic and spices.
2. Add lentils, tomatoes, and broth. Simmer 25–30 minutes.
3. Stir in spinach; season with salt, pepper, and lemon.

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29. Tuna Niçoise Salad

Protein: ~38g | Prep Time: 15 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 2 large eggs, hard-boiled and halved
• 1 cup green beans, blanched
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives
• 2 cups mixed greens
• ½ cup baby potatoes, boiled and halved
• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 clove garlic, salt and pepper

Instructions:

1. Blanch green beans for 3 minutes; transfer to ice bath.
2. Whisk dressing ingredients together.
3. Arrange all ingredients on a plate and drizzle with dressing.

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30. Chickpea & Spinach Stew with Poached Egg

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 1 can (15 oz) chickpeas, rinsed
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• 1 tbsp extra-virgin olive oil
• 2 large eggs
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion in olive oil. Add garlic and spices. Add chickpeas, tomatoes; simmer 10 minutes.
2. Stir in spinach. Create two wells; crack eggs in. Cover and cook 3–4 minutes.
3. Season with salt, pepper, and lemon.

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31. Turkey & Avocado Lettuce Wraps

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• 4 large butter lettuce leaves
• ½ avocado, diced
• ¼ cup shredded carrots
• ¼ cup cucumber, julienned
• 2 tbsp fresh mint
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp red pepper flakes

Instructions:

1. Cook turkey with garlic, ginger, tamari, sesame oil, and red pepper flakes until browned.
2. Fill lettuce leaves with turkey mixture, avocado, carrots, cucumber, and mint.

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32. Sardine & White Bean Salad

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 can (3.75 oz) wild-caught sardines in olive oil
• 1 cup canned white beans, rinsed
• 2 cups arugula
• ¼ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 1 tbsp capers
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1 tbsp fresh parsley

Instructions:

1. Whisk olive oil, lemon juice, garlic, salt, and pepper. Toss with white beans.
2. Add arugula, tomatoes, red onion, and capers. Toss gently.
3. Arrange sardines on top. Garnish with parsley.

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33. Miso-Glazed Cod with Brown Rice & Bok Choy

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz cod fillet
• ¾ cup cooked brown rice
• 2 cups bok choy, halved
• Miso Glaze: 1 tbsp white miso, 1 tbsp tamari, 1 tsp honey, 1 tsp sesame oil, 1 tsp rice vinegar, 1 tsp fresh ginger

Instructions:

1. Whisk miso glaze. Brush over cod and roast at 400°F (200°C) for 12–15 minutes.
2. Sauté bok choy for 3–4 minutes.
3. Serve cod over brown rice with bok choy.

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34. Spicy Tuna Poke Bowl

Protein: ~35g | Prep Time: 15 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz sushi-grade ahi tuna, diced
• ¾ cup cooked brown rice
• ½ avocado, sliced
• ½ cup edamame
• ¼ cup shredded red cabbage
• ¼ cucumber, sliced
• 1 tbsp tamari, 1 tsp sesame oil, 1 tsp sriracha, 1 tsp rice vinegar, 1 tsp fresh ginger

Instructions:

1. Toss tuna with tamari, sesame oil, sriracha, rice vinegar, and ginger. Marinate 5 minutes.
2. Assemble bowl with rice, avocado, edamame, cabbage, and cucumber.
3. Place marinated tuna in the centre. Garnish with sesame seeds and green onions.

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35. Moroccan Spiced Chicken & Chickpea Stew

Protein: ~38g | Prep Time: 15 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 8 oz boneless chicken thighs, cubed
• 1 can (15 oz) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each: cumin, turmeric, cinnamon, smoked paprika
• ¼ tsp ground ginger
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon for serving

Instructions:

1. Brown chicken in olive oil. Add onion, carrot, garlic, and spices.
2. Add chickpeas, tomatoes, and broth. Simmer 20 minutes.
3. Season and garnish with cilantro and lemon.

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36. Shrimp & Mango Avocado Salad

Protein: ~30g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 5 oz large shrimp, peeled and deveined
• ½ ripe mango, diced
• ½ avocado, diced
• 2 cups mixed greens
• ¼ cup red onion, sliced
• 1 tbsp fresh cilantro
• 1 tbsp lime juice
• 1 tsp extra-virgin olive oil
• ½ tsp chilli flakes

Instructions:

1. Season and cook shrimp in olive oil for 1–2 minutes per side.
2. Combine greens, mango, avocado, and red onion. Top with shrimp.
3. Drizzle with lime juice and garnish with cilantro.

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37. Lemon Herb Chicken & Farro Salad

Protein: ~38g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 5 oz chicken breast, grilled and sliced
• ½ cup dry farro (yields ~1 cup cooked)
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup Kalamata olives, halved
• 2 tbsp each fresh parsley and mint
• Dressing: 2 tbsp olive oil, 2 tbsp lemon juice, 1 tsp lemon zest, 1 clove garlic, salt and pepper

Instructions:

1. Cook farro for 20–25 minutes. Cool slightly.
2. Whisk dressing. Combine farro, tomatoes, cucumber, olives, and herbs. Toss with dressing.
3. Top with sliced chicken.

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38. Edamame & Tofu Buddha Bowl

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz firm tofu, pressed and cubed
• ½ cup shelled edamame
• ½ cup cooked brown rice
• 1 cup kale, massaged with olive oil
• ½ cup shredded purple cabbage
• ¼ cup shredded carrots
• Ginger-Miso Dressing: 1 tbsp white miso, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp fresh ginger, 1 tsp honey, 1–2 tbsp water

Instructions:

1. Bake tofu at 400°F (200°C) for 20 minutes until golden.
2. Whisk dressing. Assemble bowl with all ingredients.
3. Top with tofu and drizzle with dressing.

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39. Greek Chicken Souvlaki Wrap

Protein: ~38g | Prep Time: 15 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz chicken breast, cut into chunks
• 1 large whole-wheat pita
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• 1 cup shredded romaine lettuce
• Marinade: 1 tbsp olive oil, 1 tbsp lemon juice, 1 clove garlic, 1 tsp dried oregano, ½ tsp cumin
• Tzatziki: ¼ cup Greek yogurt, ¼ cucumber (grated), 1 clove garlic, 1 tbsp lemon juice, 1 tbsp fresh dill

Instructions:

1. Marinate chicken; grill or pan-cook for 10–12 minutes. Mix tzatziki.
2. Warm pita; spread tzatziki. Layer lettuce, tomatoes, cucumber, onion, and chicken.
3. Roll up tightly.

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40. Walnut & Pomegranate Chicken Salad

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 5 oz cooked chicken breast, diced
• 3 cups mixed greens
• ¼ cup pomegranate arils
• ¼ cup raw walnuts, chopped
• 2 tbsp crumbled feta cheese
• ¼ cup cucumber, sliced
• Dressing: 2 tbsp olive oil, 1 tbsp pomegranate molasses, 1 tsp honey, salt and pepper

Instructions:

1. Whisk dressing. Arrange greens on a plate.
2. Top with chicken, pomegranate, walnuts, feta, and cucumber.
3. Drizzle with dressing.

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41. Teriyaki Salmon Rice Bowl

Protein: ~36g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz salmon fillet
• ¾ cup cooked brown rice
• 1 cup steamed broccoli
• ½ cup edamame
• Teriyaki Glaze: 2 tbsp tamari, 1 tbsp honey, 1 tsp rice vinegar, 1 tsp sesame oil, 1 tsp fresh ginger, 1 clove garlic

Instructions:

1. Simmer glaze for 2–3 minutes. Brush over salmon; pan-sear or bake at 400°F for 10–12 minutes.
2. Assemble bowl with rice, broccoli, and edamame. Top with salmon and remaining glaze.

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42. Cauliflower & Lentil Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 2 cups cauliflower florets
• 1 can (14 oz) light coconut milk
• 1 cup low-sodium vegetable broth
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1½ tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, garlic, and ginger. Add spices; stir 30 seconds.
2. Add lentils, cauliflower, coconut milk, and broth. Simmer 20 minutes.
3. Stir in spinach. Season with salt, pepper, and lemon.

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43. Stuffed Bell Peppers with Turkey & Quinoa

Protein: ~32g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 large bell peppers, halved and seeded
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• 1 can (14 oz) diced tomatoes, drained
• ½ cup black beans, rinsed
• ½ tsp each: cumin, smoked paprika, turmeric
• 1 clove garlic, minced
• ¼ cup red onion, diced
• 1 tsp extra-virgin olive oil
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Cook onion, garlic, and turkey in olive oil.
2. Stir in tomatoes, black beans, quinoa, and spices. Season.
3. Stuff peppers; bake 25–30 minutes. Garnish with cilantro.

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44. Prawn & Vegetable Noodle Soup

Protein: ~28g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz large prawns, peeled and deveined
• 2 oz rice noodles
• 2 cups low-sodium broth
• 1 cup bok choy, sliced
• ½ cup shredded carrots
• 2 mushrooms, sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• ½ tsp ground turmeric
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• Fresh cilantro and lime for serving

Instructions:

1. Cook noodles; drain and set aside.
2. Simmer broth with garlic, ginger, and turmeric. Add mushrooms and carrots for 3 minutes.
3. Add prawns and bok choy; cook 3–4 minutes. Stir in tamari and sesame oil.
4. Divide noodles into bowls; ladle soup over. Garnish with cilantro and lime.

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45. Egg Salad Stuffed Avocado

Protein: ~26g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 3 large eggs, hard-boiled
• 1 ripe avocado, halved and pitted
• 1 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp each fresh chives and dill
• 1 tsp lemon juice
• ¼ tsp smoked paprika
• Salt and black pepper to taste

Instructions:

1. Chop hard-boiled eggs. Mix with Greek yogurt, mustard, herbs, lemon juice, salt, and pepper.
2. Fill avocado halves with egg salad. Sprinkle with paprika.

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46. Black Bean & Roasted Pepper Burrito Bowl

Protein: ~28g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ½ cup canned black beans, rinsed
• ½ cup brown rice, cooked
• ½ cup roasted bell peppers
• ½ cup corn
• ¼ avocado, sliced
• ¼ cup fresh tomato salsa
• 2 tbsp plain Greek yogurt
• 1 tbsp lime juice
• ½ tsp cumin, ½ tsp smoked paprika
• 1 cup shredded romaine lettuce
• Fresh cilantro for garnish

Instructions:

1. Warm black beans with cumin and paprika. Roast bell peppers at 425°F for 10 minutes.
2. Assemble bowl: rice, lettuce, beans, peppers, and corn.
3. Top with avocado, salsa, and Greek yogurt. Drizzle with lime juice.

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47. Salmon & Cucumber Sushi Rolls (Brown Rice)

Protein: ~28g | Prep Time: 20 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 3 oz sushi-grade salmon, sliced
• 1 cup cooked sushi-style brown rice (seasoned with rice vinegar, honey, and salt)
• 2 sheets nori
• ½ avocado, sliced
• ½ cucumber, julienned
• 1 tsp sesame seeds
• Low-sodium tamari and pickled ginger for serving

Instructions:

1. Spread rice over nori, leaving a 1-inch border. Arrange salmon, avocado, and cucumber.
2. Roll tightly; seal with water. Slice into 6–8 pieces.
3. Serve with tamari and pickled ginger.

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48. Roasted Beet & Goat Cheese Salad with Walnuts

Protein: ~26g | Prep Time: 10 min | Cook Time: 40 min | Servings: 1

Ingredients:

• 2 medium beets, roasted and sliced
• 2 oz goat cheese, crumbled
• ¼ cup raw walnuts, chopped
• 3 cups arugula
• ¼ cup red onion, sliced
• 3 oz grilled chicken or ¼ cup hemp seeds (for protein)
• Dressing: 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, 1 tsp honey

Instructions:

1. Roast beets at 400°F (200°C) for 35–40 minutes. Cool, peel, and slice.
2. Whisk dressing. Arrange arugula, beets, goat cheese, walnuts, and onion.
3. Add chicken or hemp seeds. Drizzle with dressing.

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49. Smoked Salmon & Cream Cheese Bagel Thin

Protein: ~27g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 whole-grain bagel thin
• 3 oz wild-caught smoked salmon
• 2 tbsp light cream cheese or labneh
• ¼ avocado, sliced
• 2 tbsp red onion, sliced
• 1 tbsp capers
• Fresh dill, black pepper, and lemon juice to taste

Instructions:

1. Toast the bagel thin. Spread cream cheese on both halves.
2. Layer smoked salmon, avocado, red onion, capers, and dill.
3. Season with black pepper and lemon.

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50. Beef & Broccoli Stir-Fry with Brown Rice

Protein: ~35g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz lean beef sirloin, thinly sliced
• 2 cups broccoli florets
• ½ cup sliced mushrooms
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• ¾ cup cooked brown rice
• 1 tbsp tamari
• 1 tsp sesame oil
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish

Instructions:

1. Stir-fry beef in avocado oil for 2–3 minutes. Remove and set aside.
2. Stir-fry broccoli and mushrooms for 4–5 minutes. Add garlic and ginger.
3. Return beef; add tamari, sesame oil, and red pepper flakes. Toss and cook 1 minute.
4. Serve over brown rice; garnish with sesame seeds and green onions.

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PART THREE: DINNER RECIPES (25g+ Protein)

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51. Herb-Crusted Baked Salmon with Roasted Asparagus

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 1 bunch asparagus, trimmed
• 2 tbsp each fresh parsley, dill, and chives, finely chopped
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Mix herbs, garlic, olive oil, lemon juice, and zest into a paste.
2. Press herb paste over salmon. Toss asparagus with olive oil, salt, and pepper.
3. Bake salmon and asparagus together for 15–18 minutes.

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52. Turmeric & Ginger Chicken Thighs with Roasted Sweet Potato

Protein: ~36g | Prep Time: 10 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 4 bone-in chicken thighs (about 12 oz meat)
• 1 large sweet potato, cubed
• 1 tsp each: turmeric, ginger, smoked paprika, cumin
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• Salt and black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Make spice paste with turmeric, ginger, paprika, cumin, garlic, olive oil, and lemon.
2. Rub paste over chicken. Toss sweet potato with olive oil, salt, and pepper.
3. Roast chicken on a rack with sweet potato around it for 30–35 minutes until golden.

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53. Mediterranean Baked Cod with Olives & Tomatoes

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz cod fillet
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted
• 2 cloves garlic, sliced
• ¼ cup red onion, sliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp capers
• 1 tsp dried oregano
• ½ tsp red pepper flakes
• Fresh basil and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C). Combine tomatoes, olives, garlic, onion, capers, olive oil, oregano, and red pepper flakes in a baking dish.
2. Nestle cod in the centre. Season with salt and pepper.
3. Bake 18–20 minutes. Garnish with basil and lemon.

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54. Lemon Garlic Prawn Pasta with Whole Wheat Linguine

Protein: ~32g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large prawns, peeled and deveined
• 2 oz dry whole wheat linguine
• 3 cloves garlic, sliced
• ½ tsp red pepper flakes
• 2 tbsp extra-virgin olive oil
• ¼ cup dry white wine or chicken broth
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh parsley
• 1 cup baby spinach (optional)

Instructions:

1. Cook linguine until al dente; reserve ¼ cup pasta water.
2. Sauté garlic and red pepper flakes in olive oil. Add prawns; cook 1–2 minutes per side.
3. Add wine or broth. Add pasta, lemon juice, zest, and pasta water. Toss.
4. Stir in spinach until wilted. Garnish with parsley.

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55. Thai Green Curry with Chicken & Vegetables

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz boneless chicken breast, sliced
• 1 can (14 oz) light coconut milk
• 2 tbsp green curry paste
• 1 cup broccoli florets
• 1 cup zucchini, sliced
• ½ cup snap peas
• 1 red bell pepper, sliced
• 1 tsp fish sauce
• 1 tsp coconut sugar
• 1 tbsp lime juice
• Fresh basil and lime for serving
• 1 cup cooked brown rice per serving

Instructions:

1. Stir-fry curry paste in a splash of coconut milk for 1–2 minutes. Add remaining coconut milk.
2. Add chicken; cook 5–6 minutes. Add vegetables; simmer 5 more minutes.
3. Season with fish sauce, coconut sugar, and lime. Serve over brown rice.

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56. Walnut-Crusted Baked Halibut

Protein: ~38g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 6 oz halibut fillet
• ¼ cup raw walnuts, finely chopped
• 1 tbsp whole-grain mustard
• 1 tbsp fresh parsley, chopped
• 1 tsp lemon zest
• 1 tsp extra-virgin olive oil
• Salt and black pepper to taste
• Steamed broccoli and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C). Mix walnuts, parsley, lemon zest, and olive oil.
2. Spread mustard over halibut; press walnut mixture on top.
3. Bake 12–15 minutes until cooked through and crust is golden.

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57. Tofu & Vegetable Red Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz firm tofu, pressed and cubed
• 1 can (14 oz) light coconut milk
• 2 tbsp red curry paste
• 1 cup sweet potato, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp coconut sugar
• 1 tbsp tamari
• 1 tbsp lime juice
• Fresh basil and lime for serving

Instructions:

1. Bake tofu at 400°F (200°C) for 20 minutes until golden.
2. Stir-fry curry paste in coconut milk. Add remaining coconut milk and sweet potato; cook 8 minutes.
3. Add broccoli and bell pepper; cook 5 minutes. Add tofu, coconut sugar, tamari, and lime.

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58. Garlic Butter Shrimp with Cauliflower Rice

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large shrimp, peeled and deveined
• 2 cups cauliflower rice
• 3 cloves garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp unsalted butter
• ¼ tsp red pepper flakes
• 1 tbsp lemon juice
• 2 tbsp fresh parsley

Instructions:

1. Cook cauliflower rice in olive oil for 5–6 minutes. Season and set aside.
2. Melt butter in the same pan. Add garlic and red pepper flakes; cook 30 seconds.
3. Add shrimp; cook 1–2 minutes per side. Add lemon juice and parsley.
4. Serve shrimp over cauliflower rice.

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59. Beef & Vegetable Anti-Inflammatory Stew

Protein: ~35g | Prep Time: 15 min | Cook Time: 1.5 hours | Servings: 4

Ingredients:

• 1.5 lbs lean beef stew meat, cubed
• 2 medium carrots, sliced
• 2 stalks celery, sliced
• 1 medium parsnip, diced
• 1 cup mushrooms, quartered
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 3 cups low-sodium beef broth
• 1 tsp ground turmeric
• 1 tsp each dried thyme and rosemary
• 2 tbsp extra-virgin olive oil
• 2 cups baby spinach

Instructions:

1. Brown beef in batches in olive oil. Remove and set aside.
2. Sauté onion, carrots, and celery. Add garlic and spices.
3. Return beef; add tomatoes, broth, parsnip, and mushrooms. Simmer 1 hour.
4. Stir in spinach; season with salt and pepper.

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60. Lentil & Spinach Dal

Protein: ~26g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 3 cups water or vegetable broth
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, garlic, and ginger. Add spices; stir 30 seconds.
2. Add lentils, tomatoes, and broth. Simmer 20–25 minutes.
3. Stir in spinach. Season with salt, pepper, and lemon.

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61. Salmon Tacos with Mango Salsa & Cabbage Slaw

Protein: ~32g | Prep Time: 15 min | Cook Time: 10 min | Servings: 2

Ingredients:

• 8 oz wild-caught salmon fillet
• 4 small corn tortillas
• Mango Salsa: ½ mango (diced), ¼ red onion (diced), 1 jalapeño (minced), 2 tbsp cilantro, 1 tbsp lime juice
• Cabbage Slaw: 1 cup shredded red cabbage, 1 tbsp lime juice, 1 tsp honey, pinch of salt
• ¼ avocado, sliced
• 1 tsp chilli powder
• 1 tsp cumin

Instructions:

1. Season salmon with chilli powder, cumin, salt, and pepper. Pan-sear 4–5 minutes per side; flake.
2. Mix mango salsa and toss cabbage slaw.
3. Fill warm tortillas with salmon, slaw, mango salsa, and avocado.

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62. Stuffed Portobello Mushrooms with Turkey & Quinoa

Protein: ~30g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 4 large portobello mushroom caps
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• ½ cup baby spinach, chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp ground turmeric
• 1 tbsp extra-virgin olive oil
• 2 tbsp crumbled feta cheese
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Brush mushrooms with olive oil; place gill-side up.
2. Cook turkey with garlic, oregano, and turmeric. Stir in quinoa, spinach, and sun-dried tomatoes.
3. Fill mushroom caps with turkey mixture; top with feta.
4. Bake 20 minutes. Garnish with basil.

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63. Seared Tuna Steak with Edamame & Sesame Salad

Protein: ~40g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 6 oz sushi-grade ahi tuna steak
• 1 cup shelled edamame
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger, 1 tsp honey

Instructions:

1. Coat tuna with sesame seeds. Sear in a very hot cast-iron skillet for 60–90 seconds per side.
2. Whisk dressing. Toss greens, edamame, cabbage, and carrots with dressing.
3. Slice tuna and serve over salad.

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64. Chicken & Vegetable Sheet Pan Dinner

Protein: ~38g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 cup broccoli florets
• 1 cup Brussels sprouts, halved
• 1 medium sweet potato, cubed
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 3 tbsp extra-virgin olive oil
• 1 tsp each: turmeric, smoked paprika, dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C). Toss vegetables with 2 tbsp olive oil and spices.
2. Season chicken with remaining olive oil, salt, pepper, and turmeric.
3. Spread vegetables on a baking sheet; nestle chicken among them.
4. Roast 25–30 minutes until chicken is cooked through and vegetables are caramelised.

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65. Pesto Salmon with Roasted Cherry Tomatoes

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 tbsp basil pesto
• 1 cup cherry tomatoes
• 1 cup cooked whole wheat pasta or zucchini noodles
• 1 tbsp extra-virgin olive oil
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Spread pesto over salmon.
2. Toss tomatoes with olive oil, salt, and pepper. Arrange around salmon.
3. Bake 15–18 minutes. Serve over pasta or zucchini noodles with roasted tomatoes.

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66. Turkey Meatballs in Marinara with Zucchini Noodles

Protein: ~35g | Prep Time: 20 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 10 oz lean ground turkey
• 1 egg
• 2 tbsp almond flour
• 2 cloves garlic, minced
• 1 tbsp fresh parsley
• ½ tsp each: dried oregano, fennel seeds
• Marinara: 1 can (28 oz) crushed tomatoes, 3 cloves garlic, 1 tsp each dried basil and oregano, 1 tbsp olive oil
• 3 medium zucchini, spiralised

Instructions:

1. Mix turkey, egg, almond flour, garlic, parsley, oregano, and fennel. Form 12–14 meatballs.
2. Brown meatballs in olive oil. Make marinara; simmer meatballs in sauce 10 minutes.
3. Briefly sauté zucchini noodles. Serve meatballs and marinara over zucchini noodles.

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67. Slow Cooker Chicken Bone Broth Soup

Protein: ~30g | Prep Time: 15 min | Cook Time: 6–8 hours | Servings: 4

Ingredients:

• 1.5 lbs bone-in chicken pieces
• 2 medium carrots, sliced
• 3 stalks celery, sliced
• 1 yellow onion, quartered
• 4 cloves garlic, smashed
• 1-inch piece fresh ginger, sliced
• 1 tsp ground turmeric
• 1 tsp dried thyme
• 6 cups water
• 2 tbsp apple cider vinegar
• Salt and black pepper to taste

Instructions:

1. Place all ingredients in a slow cooker. Cook on low for 6–8 hours.
2. Remove chicken; shred meat and discard bones. Return to soup.
3. Season with salt and pepper. Serve garnished with fresh parsley.

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68. Grilled Swordfish with Olive Tapenade

Protein: ~38g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 6 oz swordfish steak
• Olive Tapenade: ¼ cup Kalamata olives, 1 tbsp capers, 1 clove garlic, 1 tbsp fresh parsley, 1 tbsp olive oil, 1 tsp lemon juice
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste
• Grilled zucchini and lemon for serving

Instructions:

1. Pulse tapenade ingredients in a food processor until coarsely chopped.
2. Brush swordfish with olive oil; season with salt and pepper.
3. Grill over high heat for 4–5 minutes per side.
4. Top with olive tapenade; serve with grilled zucchini and lemon.

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69. Chicken & Kale Soup with White Beans

Protein: ~35g | Prep Time: 15 min | Cook Time: 30 min | Servings: 3

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 can (15 oz) white beans, rinsed
• 2 cups kale, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 medium carrot, diced
• 2 stalks celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each dried thyme and rosemary
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, carrot, and celery. Add garlic and herbs.
2. Add whole chicken, tomatoes, white beans, and broth. Simmer 20 minutes.
3. Remove chicken, shred, and return to pot. Add kale; cook 5 more minutes. Season.

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70. Sesame Ginger Baked Chicken Breast

Protein: ~40g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 tbsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tbsp honey
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 1 tsp rice vinegar
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish

Instructions:

1. Whisk sesame oil, tamari, honey, ginger, garlic, rice vinegar, and red pepper flakes.
2. Marinate chicken for at least 20 minutes.
3. Bake at 400°F (200°C) for 22–25 minutes until internal temperature reaches 165°F (74°C).
4. Rest 5 minutes; slice. Garnish with sesame seeds and green onions.

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71. Baked Mackerel with Roasted Root Vegetables

Protein: ~32g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz fresh mackerel fillet
• 1 medium parsnip, cubed
• 1 medium carrot, cubed
• ½ medium beet, cubed
• 1 tbsp extra-virgin olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tbsp lemon juice
• 1 tbsp fresh dill

Instructions:

1. Preheat oven to 400°F (200°C). Toss root vegetables with olive oil, cumin, paprika, salt, and pepper. Roast 15 minutes.
2. Push vegetables aside; place mackerel in centre. Drizzle with lemon juice; season.
3. Bake 10 more minutes. Garnish with fresh dill.

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72. Chickpea & Vegetable Tagine

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 medium zucchini, diced
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 1 tsp each: cumin, turmeric, cinnamon, ginger
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• ¼ cup dried apricots, chopped
• Fresh cilantro for garnish

Instructions:

1. Sauté onion and carrot in olive oil. Add garlic and spices.
2. Add chickpeas, tomatoes, broth, zucchini, and apricots. Simmer 25 minutes.
3. Season with salt and pepper. Garnish with cilantro.

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73. Spiced Lamb Kofta with Tzatziki & Tabbouleh

Protein: ~35g | Prep Time: 20 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 10 oz lean ground lamb
• 1 clove garlic, minced
• 1 tsp each: cumin, coriander, cinnamon, smoked paprika
• ¼ tsp cayenne pepper
• 2 tbsp fresh parsley, finely chopped
• Tabbouleh: ½ cup bulgur wheat (cooked), 1 cup fresh parsley, ¼ cup fresh mint, 2 tomatoes (diced), ¼ cucumber (diced), 2 tbsp olive oil, 2 tbsp lemon juice
• Tzatziki: ½ cup Greek yogurt, ¼ cucumber (grated and squeezed), 1 clove garlic, 1 tbsp lemon juice, 1 tbsp fresh dill

Instructions:

1. Mix lamb with garlic, spices, and parsley. Form into kofta shapes.
2. Grill or pan-cook for 12–15 minutes, turning occasionally.
3. Combine tabbouleh and tzatziki ingredients separately.
4. Serve kofta with tabbouleh and tzatziki.

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74. Wild Rice & Mushroom Stuffed Acorn Squash

Protein: ~26g | Prep Time: 15 min | Cook Time: 45 min | Servings: 2

Ingredients:

• 1 large acorn squash, halved and seeded
• ½ cup wild rice, cooked
• 1 cup cremini mushrooms, diced
• ½ cup white beans, rinsed
• ¼ cup dried cranberries
• ¼ cup raw walnuts, chopped
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp each dried thyme and sage
• 1 tbsp extra-virgin olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Brush squash with olive oil; roast cut-side down for 30–35 minutes.
2. Sauté onion, garlic, and mushrooms. Stir in wild rice, white beans, cranberries, walnuts, thyme, and sage.
3. Fill squash halves with mixture; return to oven for 10 more minutes.

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75. Prawn & Avocado Ceviche Bowl

Protein: ~28g | Prep Time: 20 min | Marinate Time: 20 min | Servings: 1

Ingredients:

• 5 oz cooked prawns, roughly chopped
• ½ avocado, diced
• ½ cup cherry tomatoes, quartered
• ¼ cup cucumber, diced
• ¼ cup red onion, finely diced
• 1 jalapeño, seeded and minced
• 3 tbsp fresh lime juice
• 2 tbsp fresh cilantro
• Salt and black pepper to taste
• Corn tortilla chips or lettuce cups for serving

Instructions:

1. Combine prawns, tomatoes, cucumber, red onion, and jalapeño. Pour lime juice over; toss.
2. Marinate 15–20 minutes in the refrigerator.
3. Gently fold in avocado and cilantro. Season with salt and pepper.
4. Serve in lettuce cups or with corn tortilla chips.

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Complete Recipe Index

#	Recipe	Meal	Protein
1–25	Breakfast Recipes	Breakfast	25–35g
26–50	Lunch Recipes	Lunch	26–42g
51–75	Dinner Recipes	Dinner	26–40g

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These recipes are intended for general wellness purposes and do not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised nutritional guidance.