
Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting a healthy immune system, and providing energy. Incorporating high-protein meals into your diet can be beneficial for overall health and wellness.

Grilled Chicken Salad with Quinoa
This vibrant salad combines lean grilled chicken breast with nutrient-rich quinoa, fresh vegetables, and a zesty dressing. Here’s how to prepare it:
Ingredients:
- 4 ounces (113g) grilled chicken breast, sliced
- 1/2 cup cooked quinoa
- Mixed salad greens (spinach, lettuce, arugula)
- 1/4 cup cherry tomatoes, halved
- 1/4 cup cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- combine the salad greens, cherry tomatoes, cucumber, and red onion in a large bowl.
- Add the sliced grilled chicken breast and cooked quinoa.
- whisk together the olive oil, lemon juice, salt, and pepper in a small bowl to make the dressing.
- Drizzle the dressing over the salad and toss gently to coat.
- Serve and enjoy this protein-packed and nutrient-rich meal.
For Our Vegetable Loving Fellas: Lentil and Vegetable Stir-Fry

Lentils are an excellent plant-based protein source that can be the star of a delicious and satisfying stir-fry. Here’s a recipe to try:
Ingredients:
- 1 cup cooked lentils
- 1 cup mixed vegetables (bell peppers, broccoli, carrots, snap peas)
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- Optional toppings: sesame seeds, chopped green onions
Instructions:
- Heat olive oil in a large skillet or wok over medium-high heat.
- Add minced garlic, grated ginger, and sauté for about a minute until fragrant.
- Add the mixed vegetables to the skillet and stir-fry for 3-4 minutes until they begin to soften.
- Stir in the cooked lentils, soy sauce, and sesame oil. Cook for another 2-3 minutes, ensuring all the flavors are well combined.
- Remove from heat and garnish with sesame seeds and chopped green onions, if desired.
- Serve this flavorful lentil and vegetable stir-fry over brown rice or whole wheat noodles for a wholesome and protein-rich meal.

Baked Salmon with Roasted Vegetables
Salmon is a great source of protein and provides omega-3 fatty acids that support heart health. Pair it with roasted vegetables for a well-rounded and nutritious meal.
Ingredients:
- 6 ounces (170g) salmon fillet
- 1 cup mixed vegetables (broccoli, cauliflower, zucchini)
- 1 tablespoon olive oil
- 1/2 teaspoon dried herbs (such as dill, thyme, or rosemary)
- Salt and pepper to taste
- Lemon wedges for serving
Instructions:
- Preheat the oven to 400°F (200°C).
- Place the salmon fillet on a baking sheet lined with parchment paper.
- Toss the mixed vegetables with olive oil, dried herbs, salt, and pepper in a separate bowl.
- Arrange the vegetables around the salmon on the baking sheet.
- Bake for 12-15 minutes or until the salmon is cooked through and the vegetables are tender.
- Serve the baked salmon and roasted vegetables with a squeeze of fresh lemon juice for added flavor.
These three nutritious meal ideas provide a good balance of protein, healthy fats, and essential nutrients while delivering delicious flavors and variety.