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š¬ Comment āformulaā and Iāll DM you a video of my ultimate strategy for delicious lunches. š„ A high-protein lunch can improve how you feel for the rest of the day. More energy, better focus and even lower inflammation. But lunch prep can feel like a bit of a chore. So hereās the simple lunch formula I use to make easy lunches that never feel boring or repetitive. 1. Quality carb like quinoa, brown rice, buckwheat or sweet potatoes. For slow-release energy throughout the afternoon. 2. Greens like spinach, kale, cavolo nero or watercress. Theyāre incredible sources of fibre, vitamin K, magnesium and polyphenols like lutein that support your brain. 3. Colourful veg ā For anti-inflammatory polyphenols and fibre. 4. Fibre booster ā lentils, beans & peas. So many protein lunches are too low on fibre. You can have both! 5. A core protein like fish, meat, tofu or tempeh. This is what keeps you full and satisfied. Plus, a sauce or marinade to bring everything together and make your lunch deliciousā¦ not just āchicken and riceā. š We post quick, high-protein meals just like this every week, follow along for more!
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The Doctorās Kitchen App - App Store
The Doctor's Kitchen (527625250737706)
The Doctorās Kitchen App - App Store
The Doctor's Kitchen (527625250737706)
š If thereās one thing I would recommend as a doctor and nutritionist, itās protein at breakfast. These tupperware frittatas solve all my problems mid-week when itās all-go in the house, I just grab one and go! Iāve got to give credit to my wife for introducing these to me. She often preps a batch at the start of a busy week, switching up the vegetables and flavours depending on what she has to hand. Ovenproof glass Tupperware doubles up as both bakeware and storage, cutting down on washing up and making meal prep even easier. Ingredients (serves 6) 6 eggs 150g cottage cheese 90g spring onion, finely sliced 45g baby spinach, finely sliced Ā¾ tsp salt A few grinds black pepper Method: 1. Gather and prepare your ingredients. Preheat the oven to 200Ā°C/180Ā°C fan. Line a small glass oven-proof dish (8x12cm) with parchment paper. 2. Crack the eggs into a bowl and whisk to break up. 3. Add all remaining ingredients and stir to combine. 4. Pour the mixture into your prepared baking dish and bake for 15ā18 minutes, until mostly set. A slight jiggle is fine as they will continue to cook further in the residual heat. If any parts look very runny, use a knife to gently cut through the frittata so the uncooked mixture can mingle with the cooked, then return to the oven for 30 seconds to 1 minute. Find this recipe on the Doctorās Kitchen app ā”ļø just search ātupperware frittataā, and browse thousands of delicious, high protein recipes.
The Doctor's Kitchen (527625250737706)
š¬ Comment āberryā and Iāll DM you the free step-by-step recipe so breakfast is sorted before you even wake up! š If I could change one thing about your eating habits throughout the day, it would be breakfast. When I anchor my morning with something high in protein and fibre, my whole day changes. My energy is steadier, my focus is better, and Iām far less likely to make impulsive food choices later on. This recipe helps beat the mid-morning crash because it has: š„£ Jumbo oats ā their more complex structure means they take longer to break down, giving steadier energy. š± Chia seeds ā for texture, fibre and protein. šŖ Protein powder - a good quality unflavoured powder helps me hit my daily target, but itās optional! āļø Hemp seeds ā one of the highest plant-based sources of protein ā”ļø More recipes with step-by-step images on the Doctorās Kitchen app/website. Just search āovernight oatsā.
The Doctor's Kitchen (527625250737706)
Empty fridge? Donāt panic. This spinach, pea & broad bean pasta comes together using mostly freezer staplesā¦ and it still delivers 4 portions of veg in one bowl, along with 32g of protein and 21g of fibre! š¾ Save this for tired evenings. Ingredients: š§ 200g shallot, finely diced š« 2 tbsp extra virgin olive oil š± 160g frozen peas š« 160g frozen broad beans šæ 2 tsp fennel seeds šæ 1 tsp dried oregano š¶ļø Ā½ tsp chilli flakes š„£ 200ā300ml veg stock š 120g lentil pasta šæ 10g basil, torn š„ 20g pistachios, chopped š± 160g frozen spinach (thawed, squeezed) š§ 20g parmesan, grated Method: Gather your ingredients. Add the oil to a pan on medium heat and add the shallots. Cook for 7-8 minutes until sweet and lightly coloured. Then add the peas, broad beans and spinach with the fennel, oregano, chilli and plenty of seasoning. Cook for another 2-3 minutes then add the stock. Bring to a simmer for 5 minutes. Start with a small amount of stock and add more as needed. You should have enough so that the mixture blends easily once in the blender. Pour 2/3 of the mixture into a bullet blender and blend into a smooth consistency. Continue to simmer the remaining mixture in the pan on low to medium heat. Meanwhile boil the pasta according to packet instructions until cooked al dente. Add the cooked pasta to the pan with the remaining ingredients, add the blended sauce and stir together. Allow to cook for a further 1-2 minutes until the pasta has absorbed some of the sauce. Finish with the basil leaves, grated cheese, pistachios, a touch of chilli flakes and an extra drizzle of olive oil.
The Doctor's Kitchen (527625250737706)
Eat better. Feel better.
The Doctor's Kitchen (527625250737706)
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The Doctor's Kitchen (527625250737706)
Eat better. Feel better.
The Doctor's Kitchen (527625250737706)
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