Protein diets

1. Avocado toast & egg:

Cals 391 | Protein 12g | Fat 34g | Carbs 12g

Instructions:
-Toast bread
-Mash together avo, olive oil, kosher salt, & lemon juice.
-Fry eggs, sunny-side up & season
-Grate some cheese onto the egg & melt
-Transfer to toast and top with avo

2. Berry protein smoothie:

Cals 377 | Protein 45g | Fat 1.5g | Carbs 44g

Instructions:

Blend the following:
1⁄2 cup nonfat Greek yogurt
1 scoop vanilla protein powder
1⁄2 banana
1⁄2 cup mixed frozen berries
Handful of spinach
1⁄4 cup ice
1⁄4 cup water

3. Protein overnight oats:

Cals 253 | Protein 18g | Fat 6g | Carbs 32g |

Instructions:
-Mix rolled oats, chia seeds, protein powder & cinnamon
-Stir in almond milk, maple syrup & vanilla extract.
-Refrigerate overnight.
-Serve with peanut butter, yogurt, berries & nuts.

4. Chicken wraps:

Cals 554 | Protein 32g | Fat 28g | Carbs 45g

Instructions:
-Divide cooked chicken, lettuce, tomatoes, onion & cheese evenly among tortillas.
-Top with a sauce of your choice.
-Fold like a burrito or wrap
-Cook the wraps for 2 minutes on each side.

5. Stir fry chicken:

Cals 442 | Protein 60g | Fat 14g | Carbs 19g Instructions:
-Cook some rice
-Sauté some chicken with seasoning & spice then add soy sauce, veggies, basil & Thai chilli (cook for 12–15 mins)
-When rice is done, add to pan, mix, and serve hot.

6. Steak sandwich:

Cals 560 | Protein 31g | Fat 35g | Carbs 28g

Instructions:
-Mix onion, lemon juice, sugar & salt
-Cook steak & thinly slice
-Mix parsley, oregano, jalapeño, garlic, seasoning, olive oil & mayo.
-Assemble by spreading sauce, onions & adding steak on bread

7. Turkey burgers:

Cals 500 | Protein 30g | Fat 22g | Carbs 42g

Instructions:
-Combine lean ground turkey, panko, cheese, sun-dried tomato, yogurt, basil & season – make into patties
-Cook patties for 5 to 7 mins each side
-Place burgers on buns and top with tomato & arugula.

8. Tuna pasta:

Cals 504 | Protein 36g | Fat 18g | Carbs 48gInstructions:
-Boil water and cook pasta
-Sauté tomatoes, capers, olives, garlic, anchovies & tuna.
-Add 2 tbsp pasta water to the sauce
-Mix pasta and sauce to serve, add salt, pepper, pecorino and olive oil.

9. Salmon salad:

Cals 361 | Protein 26g | Fat 27g | Carbs 6g

Instructions:
-Cook salmon with your preferred method
-Whisk rice vinegar, garlic, lemon juice, mustard, tarragon, olive oil & season.
-To serve put arugula, cherry tomatoes, walnuts, salmon & dressing