Posted on June 22, 2018 by Josh Puttock

Sometimes, when training hard or competing and playing regular sport, consuming enough protein can be tough – making everyday food planning tricky.

It doesn’t have to be that way though, and even though it inevitably takes some planning, after a while it becomes something that you quickly get used to doing.

If you’re in need of a high-protein meal plan, we’ve helped you out by putting something together ourselves. Interested? Take a look!

Breakfast

Spinach omelette with porridge

  • Get 4 eggs and separate the yolks from the egg whites
  • Grab a handful of spinach, clean it and place it on the side
  • Put the spinach in the pan and add in a little bit of salt and pepper
  • Once the spinach looks cooked, place the egg whites in with the spinach
  • Make sure the egg is cooked properly

Snack

Protein shake

  • Mix the protein shake with water or milk and shake well

Lunch

Turkey breast with mixed vegetables

  • The turkey breast first needs to be cleaned; after that place it on tin foil and season it with salt and pepper and place a lemon/lime on top of the breast. Cover the breast with the foil and place it in the oven for 30-40 minutes
  • Grab your mixed vegetables (broccoli, carrot and spinach) clean it out and place in the steam cooker for 5-7 mins
  • The vegetables will cook first so leave them on the side to cool down and wait for the breast to be done
  • Take the breast out and serve it on the plate with the mix of vegetables

Snack

Protein shake

  • Mix the protein shake with water or milk and shake well

Dinner

Mixed fish and vegetables

  • Grab a hand full of king prawns and 1 tilapia fish and give them a good clean
  • Season the fish and prawns with garlic salt and pepper, then leave lemon or lime in between them all
  • Fold it up in tin foil and then place in the oven for 25 minutes
  • Get a handful of broccoli and place it in the steamer for a few minutes, then add a handful of spinach and put it in with the broccoli – let it steam for a few minutes
  • Once the fish and vegetables are ready, place them on a plate

There you go, a day of high-protein food – all nutritious and easy to prepare. Give it a go and enjoy!

By Jefferson Agudelo, Gym & Spa Supervisor