10 High Protein Lunch Bowls

Health benefits

Chicken Breast & Greek Yoghurt - Provide complete protein, calcium, and probiotics. Support muscle repair, gut health, and satiety

Chickpea Pasta - High in plant protein and soluble fibre. Supports blood sugar balance and digestive health.

Avocado - Rich in monounsaturated fats, potassium, and vitamin E. Supports heart health, skin, and hormone balance.

Parmesan & Croutons - Add calcium, flavour, and texture. Croutons offer crunch; can be swapped for seeds or roasted chickpeas for extra fibre.

Lemon, Garlic, Honey, Spices - Lemon boosts vitamin C and iron absorption. Garlic and onion powder offer antioxidants and immune support. Honey adds natural sweetness and antimicrobial properties.

6. Bruschetta bowls (40g protein)

Serving: 1

Ingredients

• 80 grams (1/2 cup) cooked wholemeal pasta 
• 100 grams cooked chicken, shredded
• 1/4 cup cherry tomato
• A handful of spinach, chopped 
• Pickled red onion
• 30 grams Grated mozzarella cheese

Sauce:

• 1 tsp sundried tomato pesto
• 1 tbsp balsamic dressing or glaze

Method: 

1. Assemble pasta, chicken, tomato, spinach, pickled onion and cheese. 
2. Place the sauce mix in a small container and combine.
3. Cover and shake sauce, pasta and chicken mix. Add croutons and fresh basil if desired!  

Macros per serve

Calories: 440

Protein: 40g 

Carbs: 30g 

Fat: 16g 

Fibre: 6g

Chicken & Mozzarella - Provide complete protein and calcium. Support muscle repair, satiety, and bone health.

Wholemeal Pasta - High in complex carbs and fibre. Supports gut health and sustained energy. 

Tomatoes, Spinach, Onion - Rich in antioxidants, vitamin C, and prebiotics. Support immune function and digestion.

Pesto & Balsamic Dressing - Add flavour, healthy fats, and polyphenols. Support anti-inflammatory and cardiovascular health.

7. Salmon sushi bowl (25g protein)

Serves 6

INGREDIENTS
• 3 tsp honey
• 1 garlic clove, crushed
• 2cm piece ginger, peeled, grated
• 2 tablespoon Tamari
• 1 tablespoon sesame oil
• 500g salmon skinless fillets, cut into 3cm cubes
• 1 cup brown rice
• 1 Lebanese cucumber
• 1 carrot, cut into matchsticks
• 1 avocado, sliced
• 2 spring onions, thinly sliced
• 1/4 purple cabbage, shredded
• 1 nori sheet, finely shredded
• 1 tablespoon sesame seeds, toasted
• 200g frozen Edamame beans, defrosted

METHOD

1. Combine tamari, honey, garlic, ginger and half the oil in a large bowl. Add salmon to marinade, turning to coat.
2. Meanwhile add the rice to a pot over medium high heat and add 2 cups of water. Bring to a boil and then reduce to a simmer. Cook until rice is soft and fluffy.
3. Over medium-high heat, place a large frying pan. Add salmon. Cook, turning, for 3 to 4 minutes, or until just cooked through.
4. Heat the edamame through in the microwave for 1 minute until warm.
5. Divide rice amongst bowls, place cabbage, cucumber, carrot, avocado and edamame on top. Top with cooked salmon.
6. Sprinkle with nori and sesame seeds. Add chilli flakes as desired.

Benefits
Edamame is rich in folate, crucial for cell function, Vitamin C and flavonoids,
which help combat oxidative stress and inflammation.

Purple cabbage and carrots provide antioxidants like Vitamin C and beta-carotene, supporting immune function and vision. While Nori is rich in Iodine supporting thyroid function and contributing to hormone balance.

CALORIES + MACRO NUTRIENTS PER SERVE

FAT 21.7g
CAL 432
PROTEIN 25.3g
FIBRE 5g
CARBS 31.2g

8. Asian beef with cucumber salad (26g protein)

Serve: 4

Ingredients:

• 500g beef mince
• 1 cup rice or quinoa (cook as per packet instructions)
• 1/2 onion, diced 
• 3 garlic cloves, minced 
• 2 tbsp soy sauce
• 2 tbsp oyster sauce
• 2 tbsp sweet chilli sauce
• Chilli flakes, optional
• 2 spring onions

Cucumber salad: 

• 2 cucumbers, chopped 
• 1/2 red onion, chopped
• 1 tbsp soy sauce
• ½  tbsp mirin
• ½ tbsp sesame oil
• 1 tbsp sesame seeds
• 1 tbsp sugar, optional 
• Salt and chilli flakes to taste

Method

1. Saute onion and garlic until caramelised. Add minced beef with soy sauce, oyster sauce, sweet chilli sauce, salt and pepper to taste. Cook for 3-4 minutes and add chilli flakes and spring onions. Set aside.

2. Cucumber salad: In a medium bowl, combine all the ingredients and set aside. 

3. In a bowl, place quinoa or rice, cucumber salad and beef. Drizzle with soy or mayo. Enjoy!

Meal prep tip: Divide your Asian Beef with Cucumber Salad into 4x containers and store extras in the fridge for up to 7 days or freeze for up to 3-4 months. 

Macros per serve

• Calories 460
• Protein 26g 
• Carbs 38g
• Fat 21g
• Fibre 4g
  

9. Rainbow Noodle Bowl  (30g protein)

Serving: 4

Ingredients 

• 500g chicken breast
• 200g carrots, peeled into strips 
• 1 lime 
• 1 red Cabbage, shredded 
• Fresh coriander, half roughly chopped
• 200g flat rice noodles 
• 2 tbsp sesame oil 
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tsp garlic powder
• 2 tbsp rice vinegar

Method

1. In 2 separate bowls, add the shredded cabbage and carrot. Add a pinch of salt and 1 tbsp of rice vinegar to each of them. Use your hands to massage the vinegar into the veg and set aside.

2. ⁠Place a pan over high heat and add 1 tbsp oil. Add the chicken and season with salt and pepper. Leave to brown for 4-5 minutes.

3. ⁠Add the soy sauce, garlic and honey. Cook for 3-4 minutes and set aside. 4. ⁠Cook the rice noodles according to packet instructions, then rinse in cold water. Add sesame oil, juice of half a lime, salt, pepper and half of the coriander. Stir to combine.

5. ⁠Assemble each bowl by adding noodles, cabbage, carrots, chicken, lime wedges and coriander. Enjoy! 

Macros per serve

Calories 420

Protein 30

Carbs 30

Fat 18

Fibre 5

Health Benefits 

Chicken Breast - Lean, complete protein source. Supports muscle repair and satiety.

Carrots - Rich in beta-carotene and fibre. Supports eye health and digestion.

Red Cabbage - High in anthocyanins and vitamin C. Adds 2g fibre per serve and supports gut health.

Coriander - Detoxifying and anti-inflammatory. Adds freshness and phytonutrients.

Flat Rice Noodles - Quick-digesting carbs for energy. Gluten-free base; low in fibre unless swapped.

Sesame Oil - Rich in lignans and healthy fats. Supports hormone balance and flavour depth.

Soy Sauce - Adds umami and sodium—opt for low-sodium versions.

 Honey - Natural sweetener with trace antioxidants.

Garlic Powder  - Supports immune and gut health. Adds depth without bulk.

Rice Vinegar - Enhances flavour and digestion. Low calorie and gut-friendly.

Lime  - Boosts vitamin C and iron absorption. Adds brightness and acidity. 

10. Cucumber & Chicken Salad (38g protein)

Serving: 1

Ingredients

• 1 medium cucumber, finely sliced
• 150g shredded chicken breast 
• ½ red onion (diced)
• 160g greek yoghurt
• 2 garlic cloves, minced
• ½ lemon, juiced
• 2 tsp olive oil
• Salt & pepper to taste

Method: 

Place all the chicken and salad ingredients into a bowl, stir through the remaining ingredients and combine well. 

Macros per serve

Calories 310

Protein 38

Carbs 10

Fat 14

Fibre 3

Health Benefits 

Cucumber  - Hydrating and low-calorie. Contains silica and antioxidants for skin health.

Chicken Breast - Lean, complete protein source. Rich in B vitamins and selenium.

Red Onion - Adds prebiotic fibre and quercetin. Supports gut flora and immune function.

Greek Yoghurt - High in protein and probiotics (if live cultures). Supports digestion and satiety.

Garlic  - Antimicrobial and prebiotic properties. Enhances immune and gut health.

Lemon Juice - Boosts vitamin C and aids iron absorption.

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