High-protein recipes

Soft Scrambled Eggs with Toast

Gently scrambled eggs with whole wheat toast and a small portion of unsalted butter, providing gentle nutrition for seniors

13 min308 kcal·P19g·C29g·F11g

Tuna Salad Sandwich with Vegetables

Classic tuna salad made with canned tuna, celery, and a light dressing, served on whole wheat bread with fresh lettuce, tomato, and cucumber

10 min633 kcal·P46g·C61g·F20g

Protein-Packed Oatmeal with Berries and Greek Yogurt

Creamy oatmeal topped with fresh berries, Greek yogurt, and a drizzle of honey

12 min529 kcal·P42g·C55g·F18g

Greek Yogurt Berry Bowl with Granola

Creamy Greek yogurt topped with fresh berries, homemade granola, and a drizzle of honey

8 min460 kcal·P36g·C53g·F13g

Grilled Cod with Quinoa and Roasted Vegetables

Pan-seared cod fillet with fluffy quinoa, roasted bell peppers, zucchini, and cherry tomatoes with olive oil and lemon

40 min627 kcal·P46g·C61g·F20g

mediterranean

Mediterranean Tuna Pasta Bowl

Whole wheat pasta with canned tuna, cherry tomatoes, kalamata olives, cucumber, feta cheese, and a light lemon-olive oil dressing

22 min865 kcal·P54g·C108g·F24g

Full English Breakfast with Baked Beans

Traditional British breakfast with eggs, bacon, sausages, baked beans, grilled tomatoes and toast

25 min729 kcal·P57g·C85g·F21g

Quinoa & Black Bean Bowl with Avocado

A nutritious and filling quinoa and black bean bowl topped with fresh avocado and a zesty lime dressing. Perfectly balanced for protein, healthy fats, and complex carbs.

30 min503 kcal·P31g·C63g·F14g

asian

Asian Vegetable and Egg Fried Rice

Light and fluffy jasmine rice stir-fried with eggs, fresh vegetables, and aromatic seasonings. A classic Asian breakfast that's quick to prepare and satisfying.

22 min656 kcal·P52g·C76g·F19g

Ikan Bakar dengan Sambal Matah dan Nasi Putih

Ikan bakar yang empuk dan gurih dengan sambal matah yang segar, disajikan dengan nasi putih hangat dan acar ketimun

50 min449 kcal·P35g·C53g·F13g

asian

Chicken and Vegetable Congee

Creamy Asian rice porridge with poached chicken, ginger, and green onions

75 min712 kcal·P52g·C76g·F19g

Herb-Crusted Chicken Breast with Roasted Cauliflower and Farro

Succulent herb-crusted chicken breast served with roasted cauliflower florets and nutty farro grain pilaf

40 min1033 kcal·P79g·C118g·F29g

Tuna Salad Sandwich with Mixed Greens

A hearty British-style lunch featuring tinned tuna mixed with hard-boiled eggs, light mayo, and crisp vegetables served on wholemeal bread, accompanied by a fresh mixed green salad with lemon dressing.

10 min640 kcal·P56g·C64g·F18g

Baked Cod with Quinoa and Steamed Broccoli

Flaky white fish baked with lemon and herbs, served with fluffy quinoa and fresh steamed broccoli

25 min487 kcal·P36g·C48g·F16g

Grilled Chicken Breast with Brown Rice and Steamed Broccoli

Seasoned grilled chicken breast served with fluffy brown rice and steamed broccoli florets

50 min827 kcal·P62g·C94g·F23g

Salmon Teriyaki Bowl with Sweet Potato

Grilled salmon glazed with teriyaki sauce served over brown rice with roasted sweet potato and steamed broccoli

45 min1195 kcal·P87g·C115g·F39g

Beef and Vegetable Stir-Fry Bowl

Lean ground beef with broccoli, snap peas, and carrots over brown rice with ginger-garlic sauce

30 min602 kcal·P47g·C63g·F21g

Turkey and Avocado Wrap

Sliced roasted turkey breast wrapped in a whole wheat tortilla with creamy avocado, fresh lettuce, tomato, and a light mustard spread

10 min697 kcal·P51g·C67g·F23g

Herb-Baked Chicken Thigh with Roasted Carrots and Cauliflower

Tender herb-seasoned chicken thigh baked with roasted root vegetables and cauliflower. A flavorful, satisfying dinner with minimal prep.

42 min444 kcal·P34g·C45g·F15g

Turkey and Black Bean Burrito Bowl

Seasoned ground turkey with black beans, brown rice, avocado, and fresh salsa in a hearty bowl

30 min876 kcal·P65g·C86g·F29g

Baked Cod with Roasted Broccoli and Sweet Potato

Tender baked cod fillet seasoned with lemon and herbs, served with roasted broccoli florets and golden sweet potato wedges

42 min456 kcal·P34g·C45g·F15g

Spinach and Feta Omelet with Whole Wheat Toast

Fluffy three-egg omelet filled with fresh spinach, crumbled feta cheese, and diced tomatoes, served with whole wheat toast and a side of fresh orange juice

18 min750 kcal·P55g·C82g·F20g

Baked White Fish with Roasted Root Vegetables and Lemon Herb Sauce

Delicate white fish fillet seasoned with herbs and lemon, baked to perfection, served with roasted carrots, parsnips, and a light herb-infused sauce

55 min504 kcal·P38g·C50g·F17g

Turkey Meatball Pasta with Marinara

Lean ground turkey meatballs with whole wheat pasta and marinara sauce, topped with fresh basil