Protein-Rich Food Suggestions 

Protein Recommendations
Aim for 25-30g of protein per meal to support muscle maintenance and overall health. Below are easy, practical suggestions for meals and snacks, broken down by category.

Breakfast Options

Cooked at Home
1. Scrambled Eggs and Smoked Salmon: 2 eggs (12g protein) + 50g smoked salmon (11g protein).
2. Greek Yogurt Bowl: 200g Greek yogurt (20g protein) + a handful of nuts/seeds (5g protein).
3. Protein-Packed Smoothie: Blend 1 scoop of protein powder (20g protein) + 200ml milk (6g protein) + frozen berries and spinach.
4. Avocado Toast with Eggs: 2 slices whole-grain toast (8g protein) + 2 boiled eggs (12g protein) + half an avocado.
5. Cottage Cheese on Rye: 100g cottage cheese (12g protein) + 2 slices rye bread (8g protein).

Take to Work
1. Overnight Oats with Protein Powder: 50g oats (5g protein) + 1 scoop protein powder (20g protein) + 200ml milk (6g protein).
2. Hard-Boiled Eggs and Fruit: 2 eggs (12g protein) + an apple or banana.
3. Mini Frittata Muffins: Made with eggs, spinach, and feta cheese. 2 muffins = ~15g protein.
4. High-Protein Greek Yogurt Pot: 200g yogurt (20g protein) with a small packet of granola.
5. Whole-Grain Wrap with Peanut Butter: 1 whole-grain wrap (7g protein) + 2 tbsp peanut butter (8g protein).

Mid-Morning Snacks
1. Nuts and Seeds Mix: 30g almonds (6g protein) + pumpkin seeds (4g protein).
2. Cheese and Crackers: 50g cheddar cheese (12g protein) + 3 rye crackers (3g protein).
3. Hummus and Veggie Sticks: 3 tbsp hummus (6g protein) + carrot and cucumber sticks.
4. Protein Bar: Choose a brand with at least 15g protein and minimal added sugar.
5. Edamame Beans: 100g edamame (11g protein).

Lunch Options

Homemade Lunches
1. Chicken Salad with Quinoa: 100g grilled chicken (31g protein) + 50g quinoa (8g protein) + mixed greens.
2. Lentil Soup with Greek Yogurt: 1 bowl lentil soup (15g protein) + 50g Greek yogurt topping (5g protein).
3. Egg and Tuna Sandwich: 2 slices whole-grain bread (8g protein) + 1 boiled egg (6g protein) + 50g tuna (12g protein).
4. Chickpea and Feta Salad: 100g chickpeas (8g protein) + 50g feta (8g protein) + cucumber and tomatoes.
5. Turkey Wrap: 1 whole-grain wrap (7g protein) + 50g turkey breast (10g protein) + spinach and mustard.

If Buying Lunch Out
1. Pre-Made Salad with Protein: Opt for chicken, salmon, or tofu-based salads (~25g protein).
2. Sushi with Edamame: 8 pieces of salmon sushi (~15g protein) + side of edamame (~11g protein).
3. Soup with Protein Additions: Lentil or bean-based soups (~15g protein) + side of Greek yogurt (~5g protein).
4. Protein Box from a Café: Look for options with boiled eggs, cheese, nuts, and chicken (~20-30g protein).
5. Whole-Grain Sandwiches or Wraps: Focus on fillings like chicken, turkey, egg, or tuna (~20g protein).

Evening Meal Options
1.Grilled Chicken with Sweet Potato and Broccoli: 100g chicken breast (31g protein) + 150g sweet potato (3g protein) + steamed broccoli.
2. Salmon with Quinoa and Asparagus: 150g salmon fillet (25g protein) + 50g quinoa (8g protein) + roasted asparagus.
3. Vegetarian Stir-Fry with Tofu: 100g tofu (10g protein) + mixed veggies + soy sauce and sesame oil.
4.Chilli Con Carne: Made with lean minced beef (25g protein/100g) + kidney beans (8g protein) + a side of brown rice.
5. Omelette with Spinach and Cheese: 3 eggs (18g protein) + 30g cheese (8g protein) + sautéed spinach.

Additional Tips
- Stay Hydrated: Dehydration can reduce energy and appetite, so drink plenty of water.
- Meal Prep: Prepare meals and snacks in advance to avoid missing protein targets.
- Mix It Up: Combine plant and animal proteins for variety (e.g., beans + chicken).