Fresh lunches, easy meals, satisfying snacks and simple shake ideas.
Find an idea you like. Our shake ideas open here; every other recipe links straight to its creator.
Fresh salads, warm favourites and lighter sides.
40 ideas
Tuna, crisp vegetables and fresh herbs for an easy lunch.
35 g protein289 kcalPer serving
Bread or crackers are extra.
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Creamy avocado, tuna and fresh vegetables. Just mix and enjoy.
22 g protein190 kcalPer serving
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Tinned salmon, crunchy celery and a creamy yoghurt dressing.
19.4 g protein190 kcalPer serving
Uses tinned or already-cooked salmon; bread is extra.
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Cooked prawns with celery, lemon and a creamy dill dressing.
26.9 g protein247 kcalPer serving
Uses cooked prawns; cooking time is extra if starting raw.
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A herby chicken salad with grapes and a little crunch.
28.5 g protein362 kcalPer serving
Ready in 20 min
Uses cooked chicken; cooking and cooling from raw are extra.
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Smoked salmon, fresh greens and colourful vegetables for lunch.
37.6 g protein454 kcalPer serving
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A quick sandwich with smoked salmon and a creamy spread.
17.9 g protein342 kcalPer serving
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A familiar lunch with creamy egg salad and crisp vegetables.
19.7 g protein369 kcalPer serving
Ready in 30 min
Includes making the boiled eggs.
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A light bowl of cottage cheese, fruit and crunchy nuts.
21.7 g protein283 kcalPer serving
A light bowl for breakfast or lunch.
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Greek yoghurt, fruit and toppings for a meal without cooking.
31.7 g protein470 kcalPer serving
A light bowl for breakfast or lunch.
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Golden tofu and colourful vegetables with a savoury sauce.
17.3 g protein311 kcalPer serving
Ready in 35 min
Rice is extra.
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A warming soup with lentils, vegetables and a bright lemon finish.
23.8 g protein454 kcalPer serving
Ready in 25 min
Bread and extra toppings are not included.
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Prawns and broccoli in a quick, savoury stir-fry.
29.2 g protein245 kcalPer serving
Ready in 20 min
Rice or noodles are extra.
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Prawns with garlic, lemon and feta, all in one pan.
37.2 g protein291 kcalPer serving
Ready in 15 min
Bread, rice or other sides are extra.
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Oven-baked fish with tomatoes, lemon and a little feta.
39.2 g protein320 kcalPer serving
Ready in 30 min
Extra side dishes are not included.
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Tender chicken meatballs with an Italian-inspired flavour.
28.3 g protein342 kcalPer serving
Ready in 30 min
Pasta and additional sides are extra.
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A simple way to turn tinned tuna into a warm meal.
15.6 g protein184 kcalPer serving
Ready in 25 min
Salad, sauce and other sides are extra.
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Seasoned salmon from the oven. A simple starting point for dinner.
37.9 g protein224 kcalPer serving
Ready in 30 min
Salmon only; vegetables and other sides are extra.
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Salmon with a fresh parsley and garlic sauce.
25.7 g protein320 kcalPer serving
Ready in 25 min
Extra vegetables or other sides are not included.
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A warming bowl of chicken, rice and vegetables.
36.6 g protein420 kcalPer serving
Ready in 50 min
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Lentils, crisp vegetables and a bright dressing for a change at lunch.
13.4 g protein293 kcalPer serving
Ready in 30 min
A lighter-protein choice; not labelled protein-rich.
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Ground turkey and spaghetti squash in a comforting oven bake.
41 g protein475 kcalPer serving
Ready in 1 h
Includes cooking the squash; allow time for cooling before handling.
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Chicken breast with a seasonal squash pan sauce.
26 g protein308 kcalPer serving
Ready in 30 min
Extra side dishes are not included.
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Chicken with pineapple, ginger and lime, cooked slowly until tender.
25 g protein180 kcalPer serving
Ready in 2 h 10 min
Allow for marinating if using that option; extra sides are not included.
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Yellow squash or courgette filled with a savoury tuna mixture.
21 g protein192 kcalPer serving
Ready in 1 h 5 min
Includes resting and two stages of baking.
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Chicken, vegetables and courgette ribbons in an enchilada-style bake.
35 g protein391 kcalPer serving
Ready in 1 h 20 min
Uses cooked chicken; cooking from raw is extra.
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A fresh mix of tomatoes, cucumber, mozzarella and herbs.
12 g protein334 kcalPer serving
A lighter-protein salad; extra bread is not included.
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A colourful salad bowl with the flavours of taco night.
13 g protein368 kcalPer serving
Ready in 10 min
A lighter-protein meal idea.
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Chicken, crunchy vegetables and a flavourful dressing.
33 g protein494 kcalPer serving
Ready in 55 min
Includes several components; preparation time is the author’s estimate.
View full recipe (opens A Pinch of Healthy in a new tab) Recipe & photo: A Pinch of Healthy (opens A Pinch of Healthy in a new tab)
The flavours of a burger in a bowl of crisp salad vegetables.
34 g protein412 kcalPer serving
Ready in 28 min
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Prawns, peppers and onions for a colourful pan-cooked favourite.
19 g protein341 kcalPer serving
Ready in 24 min
Tortillas and optional toppings are extra.
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Chicken thighs with a simple lemon and herb marinade.
22 g protein189 kcalPer serving
Ready in 1 h
Marinate for at least 30 min; extra sides are not included.
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A hearty soup with ground beef and everyday vegetables.
20 g protein362 kcalPer serving
Ready in 38 min
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A little preparation, then let the slow cooker take over.
33 g protein491 kcalPer serving
Ready in 5 h 15 min
Needs a slow cooker; extra side dishes are not included.
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Black beans and colourful vegetables for a fresh lunch idea.
12 g protein334 kcalPer serving
A lighter-protein meal idea.
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Couscous, vegetables and a Mediterranean-inspired dressing.
10 g protein339 kcalPer serving
A lighter-protein meal idea.
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A crisp, colourful side to add to your lunch or dinner.
2 g protein103 kcalPer serving
Ready in 20 min
A vegetable side, not a complete meal.
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A fresh chopped salad to serve alongside your main dish.
6 g protein200 kcalPer serving
A light side; optional bread or extra protein is not included.
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A savoury chicken filling for a relaxed taco meal.
21 g protein287 kcalPer serving
Ready in 1 h
Check the creator’s serving and topping notes.
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Chicken and crisp salad wrapped up for lunch.
31 g protein466 kcalPer serving
Ready in 30 min
Several components; follow the creator’s preparation and serving notes.
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Clear filtersProtein snacks, savoury bites and a few lighter treats.
14 ideas
A warm, savoury bowl of soybeans. Minimal ingredients, plenty of flavour.
12.7 g protein139 kcalPer serving
Ready in 15 min
Eat the beans; discard the pods.
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A quick blend of cottage cheese and simple pantry seasonings.
12.2 g protein98 kcalPer ½ cup dip
Dip only; vegetables or crackers are extra.
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One ingredient, a quick blend and a completely different texture.
11.8 g protein92 kcalPer ½ cup
Plain whipped cheese; optional toppings are extra.
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Bread and cottage cheese: a simple savoury snack base.
14.4 g protein169 kcalPer plain toast
Values cover the base toast; pictured optional toppings are extra.
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Make a batch once and keep a simple savoury snack ready.
12.6 g protein144 kcalPer 2 large eggs
Ready in 30 min
30 min batch preparation; mostly waiting and cooling.
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A small, creamy pot of Greek yoghurt and vanilla protein powder.
25 g protein150 kcalPer small pot · ½ recipe
Values exclude optional granola or extra toppings.
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Bake a batch of little egg muffins for snacks through the week.
19.2 g protein189 kcalPer 3 egg muffins
Ready in 40 min
Values are three of the author’s individual muffin portions.
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A couple of savoury courgette rolls for a warm, make-ahead bite.
14 g protein194 kcalPer 2 rolls
Ready in 45 min
Two of the author’s roll portions; optional sides are extra.
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Mix vegetables and eggs, shape into little fritters and bake.
9 g protein168 kcalPer serving
Ready in 35 min
A lighter bite with 9 g protein, below our protein-rich filter.
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Banana, almond butter and cocoa make a simple baked treat.
6 g protein170 kcalPer brownie
Ready in 25 min
An occasional sweet bite; not labelled protein-rich.
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A creamy pumpkin and chickpea dip with warm spices.
6 g protein116 kcalPer serving of dip
Vegetables or crackers served alongside are extra.
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A savoury chicken filling wrapped in crisp lettuce leaves.
11 g protein158 kcalPer serving
Ready in 15 min
Portion size is the author’s snack-sized serving.
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Mix a batch of oat and peanut butter cookies, then let the oven work.
10 g protein196 kcalPer 2 cookies
Ready in 27 min
Two of the author’s individual cookie portions.
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Layers of yoghurt, fruit and a little granola.
9 g protein193 kcalPer serving
A lighter bite with 9 g protein, below our protein-rich filter.
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Clear filtersEach idea starts with your Formula 1 shake. We show no calorie or protein figures here, because they depend on your Formula 1, your liquid and the extras.
A Formula 1 shake with one to three simple extras.
16 ideas
A nutty twist on your cookie-flavoured shake.
Serves 1Cookie Crunch Formula 1
Strawberries and a spoonful of creamy yoghurt.
Serves 1Strawberry Delight Formula 1
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