Sample Meals and Snacks
PROTEIN RICH BREAKFASTS
- Omelette: 2 eggs + 50g lean ham + 30g cheese or 100g smoked salmon omelette), served with 1-2 slices wholegrain toast. Don’t forget to add some colour with diced veggies (Mushrooms, capsicum, onion, spinach etc) or add a serve of some fruit with the meal
- Eggs: 2 eggs, 2 rashes of lean, shortcut eye of bacon + 40g Avocado + 1-2 slices small slices wholegrain/sourdough toast or on a wholegrain wrap for a breakfast burrito
- Cereal :5-1 cup of oatmeal other high fibre breakfast cereal, topped with 100g fruit/berries + 1 Cup (150-200g) of Greek yoghurt + 100ml milk 30g nuts (if you only like a little milk or yoghurt, you can add a 20g scoop of your whey protein into the cereal. This works well with overnight oats and bircher muesli style
- Legumes: Heat up 1 medium size tin (220g) of baked beans + 30 g grated cheese + extra-large handful of spinach. Serve of a slice of wholegrain toast + 1 glass milk or milky coffee
(*) PROTEIN RICH MAIN MEALS – Lunch and Dinners
PROTEIN RICH MAIN MEALS TEMPLATE
You can use this to “build your own”
- Protein: 100-150g cooked chicken breast or mince or steak or lamb or fish/tinned tuna/ 2 -3 medium eggs
- Colour: Salad and Vegetables, as much as you like – at least two cups or 50% (at least) of your meal
- Carbohydrate: Up to 1-2 slices of wholegrain bread, or 3 large rice cakes or Ryvitas or 1 wholegrain wrap, or ½ Cup cooked brown rice or cous cous or noodles or quinoa or wholegrain/pulse pasta/100g plain or sweet potato
- Omelette: 2 eggs + 50g lean ham + 30g cheese or 100g smoked salmon omelette), served with 1-2 slices wholegrain toast. Don’t forget to add some colour with diced veggies (Mushrooms, capsicum, onion, spinach etc) or add a serve of some fruit with the meal
- Eggs: 2 eggs, 2 rashes of lean, shortcut eye of bacon + 40g Avocado + 1-2 slices small slices wholegrain/sourdough toast or on a wholegrain wrap for a breakfast burrito
- Cereal :5-1 cup of oatmeal other high fibre breakfast cereal, topped with 100g fruit/berries + 1 Cup (150-200g) of Greek yoghurt + 100ml milk 30g nuts (if you only like a little milk or yoghurt, you can add a 20g scoop of your whey protein into the cereal. This works well with overnight oats and bircher muesli style
- Legumes: Heat up 1 medium size tin (220g) of baked beans + 30 g grated cheese + extra-large handful of spinach. Serve of a slice of wholegrain toast + 1 glass milk or milky coffee
PROTEIN RICH SNACKS
- 100g tinned tuna + 2-3 large wholegrain crackers or rice crackers
- 250mL popper milk + 100g Yoghurt + 1 large banana or 150g mixed berries
- 2 mashed boiled eggs on 2-3 rice cakes
- Smoothie – 250mL milk + 150g Greek Yoghurt + 100g fruit of your choosing
- 4 Ryvita crackers + 40g cheese + sliced tomato + 300mL iced latte or flavoured milk
- 1 x 20-30g scoop batch tested, whey protein isolate – suggest this is a good option immediately post gym
