Here are some Mediterranean-inspired, high-protein, healthy-fat breakfast and lunch ideas that are quick to prepare and perfect for on-the-go energy balance:

Breakfast Ideas

1. Greek Yogurt Parfait with Nuts & Berries

   • Ingredients: 1 cup Greek yogurt, a handful of mixed berries (blueberries, raspberries), a sprinkle of chia seeds, a handful of almonds or walnuts, and a drizzle of honey.

   • Why It Works: Greek yogurt is high in protein, and nuts provide healthy fats, making this a balanced start to the day.

2. Mediterranean Avocado Toast

   • Ingredients: Whole-grain toast, mashed avocado, sliced tomatoes, feta cheese, smoked salmon, and a sprinkle of sesame seeds or za'atar.

   • Why It Works: Provides healthy fats, fiber, and protein from the salmon, keeping you full and energized.

3. Egg Muffins with Spinach, Feta, and Olives

   • Ingredients: Whisked eggs with spinach, diced tomatoes, feta cheese, and chopped olives, baked in a muffin tin for 20 minutes.

   • Why It Works: Packed with protein, healthy fats, and fiber, these muffins are easy to prepare in batches for the week.

4. Protein Pancakes with Greek Yogurt Topping

   • Ingredients: 1 4-inch pancake top with Greek yogurt, fresh herbs, and a drizzle of olive oil.

   • Why It Works: Chickpea flour provides plant-based protein, and olive oil offers healthy fats for lasting energy.

Lunch Ideas

1. Mediterranean Tuna Salad Wrap

   • Ingredients: Canned tuna, mixed greens, cucumber, cherry tomatoes, olives, and a drizzle of olive oil and lemon juice, wrapped in a whole-grain tortilla.

   • Why It Works: Tuna provides lean protein and omega-3 fats, and the veggies add fiber to keep you feeling full.

2. Quinoa & Chickpea Power Bowl

   • Ingredients: ½ cup cooked quinoa, ½ cup chickpeas, diced cucumber, cherry tomatoes, bell peppers, a handful of spinach, and a drizzle of tahini dressing.

   • Why It Works: Quinoa and chickpeas are both high in protein and fiber, while tahini adds healthy fats for sustained energy.

3. Hummus & Veggie Wrap with Chicken

   • Ingredients: Whole-grain wrap spread with hummus, grilled chicken breast, mixed greens, cucumber, shredded carrots, and avocado slices.

   • Why It Works: Hummus and avocado provide healthy fats, while chicken adds protein to keep you energized throughout the afternoon.

4. Greek Salad with Grilled Salmon

   • Ingredients: Mixed greens, cucumber, cherry tomatoes, Kalamata olives, red onion, feta cheese, and a grilled salmon fillet with olive oil and lemon juice dressing.

   • Why It Works: Salmon is rich in protein and healthy fats, and the variety of vegetables offers fiber, supporting energy balance.

Protein-Focused Snack Ideas (10-20g)

• 1 cup Greek Yogurt with Honey and Berries 

• Peanut Butter Banana on Whole Grain Bread 

• 1 cup Cottage Cheese with Pineapple or Mango 

• 2 Hard-Boiled Eggs with Apple Slices 

• Turkey or Chicken Wrap with Whole Wheat Tortilla 

•  Tuna Salad with Whole Wheat Crackers 

• Peanut Butter with Whole Wheat Crackers 

• Greek Yogurt Parfait with Granola and Nuts 

• Egg and Avocado on Toast 

• Protein Smoothie (see recipe below) 

  • 1 cup Protein almond milk or Ripple pea milk (8g protein)

  • ½ cup Greek yogurt (plain, unsweetened) (10g protein)

  • 1 tablespoon chia seeds (2g protein)

  • 2 tablespoons hemp seeds (6g protein)

  • ½ cup frozen blueberries (rich in antioxidants)

  • ½ cup frozen pineapple (anti-inflammatory)

  • 1 small handful spinach or kale or beet (1g protein)

  • ½ small avocado (healthy fats)

  • ½ teaspoon turmeric powder (anti-inflammatory)

  • ¼ teaspoon black pepper (to enhance turmeric absorption)

  • Ice cubes (optional for texture)

Each of these meals combines a protein, healthy fats, and carbs to keep your energy steady, and they’re easy to prepare in advance or quickly assemble in the morning. Let me know if you’d like additional snack options to complement these!

Pro Tip: How to Increase Protein Intake:
o make oatmeal with whole milk instead of water, crack an egg and stir when oatmeal is boiling or add 2 tbsp of peanut or almond butter in the oatmeal.
o make pancakes or waffles with nut flour instead of regular flour

o add unsalted nuts or nut buNer, tofu, Greek yogurt to smoothies

o eat protein choices first at each meal
o eat high protein snacks between meals:

• Boiled eggs

• Pieces of meat or meat jerky

• Nuts or nut butter

• Cheese (string, mozzarella, goat, swiss, gouda, cheddar, muenster, jalsberg, etc)

• Greek yogurt

• Canned fish (sardines, tuna, salmon)

• Tofu

• Smoked salmon

• Salami

• Pastrami

• Poseuto

• Beef Jerky

Healthy fats to include:

• extra virgin olive oil

• grass-fed butter

• Ghee

• avocado

• coconut milk

• coconut oil