Protein lunch

jammy egg • cucumber, thinly sliced • strawberries, chopped • mixed greens • lactose free cottage cheese • lemon, juiced • Optional: add your favorite seasonings or dressings to finish… Make it yours 🥗

large rutabaga - peeled and cut to 1/2" pieces • yellow onion - finely diced • large hard boiled eggs - cut to 1/4" pieces • low fat Greek yogurt • low fat mayonnaise • ranch dressing mix • celery seed • Salt and pepper to taste • Paprika and parsley for garnish (optional)

ribeye steak • white onion • sandwich buns of choice • Arugula • white wine • beef stock • Dijon mustard • pepperjack cheese

cans chickpeas, drained & rinsed • English cucumber, diced • cherry tomatoes, halved • feta cheese, cubed or crumbled • red onion, finely diced • fresh parsley, chopped • extra virgin olive oil • lemon juice • garlic clove, minced (or ½ tsp garlic powder) • dried oregano • Salt • Pepper

fresh spinach • fresh parsley • a cherry tomato • dice cucumbers • washed black bean • a slice red onion • washed corn you could use frozen or fresh cooked fresh corn • jalapeños • bit, washed black olives • avocado • fresh lemon or lime A drizzle of extra-virgin olive oil,Black pepper, garlic, oregano, or cumin for extra flavor • Grilled chicken, salmon, tuna, or shrimp for extra protein

box Coles slow cooked pulled pork shoulder (used half for recipe) • tortilla wraps (small) • red onion • tomato • jalapeño (optional) • lime • grated cheese

Pork ribs — cut between each bone • soy sauce • Asian pear, grated (or 1/4 cup pineapple juice) • brown sugar • garlic, minced • fresh ginger, grated • gochujang • sesame oil • Bachan’s Japanese BBQ sauce • Kosher salt • black pepper • garlic powder •

rotini pasta • red bell pepper chopped • yellow or orange bell pepper chopped • can sliced black olives (drained) • halved grape tomatoes • chopped basil • grated Parmesan • Italian dressing • salt and pepper to taste

Greek yogurt • mayonnaise (I use olive oil mayo) • cilantro (stems are great here) • chile in adobo sauce (approx 1 tsp) • lime juice • garlic powder • onion powder • paprika • Salt and pepper to taste

Asparagus • Thinly Sliced Pork Belly • Salt • Pepper

Salad, salmon, and eggs,

Pizza dough • Olive oil （For pizza dough） • Chikuwa • Leek (green onion could be used  as a substitution) • Shiro dashi (a Japanese broth or soup stock) • Shredded cheese • Sliced ​​chili pepper • Black pepper • Whitebait

cup, chopped Iceberg lettuce • cup, chopped Spinach • , diced Tomato • tbsp, sliced or diced Red onions • tbsp, diced Extra sharp cheddar cheese • Croutons • Ranch dressing (optional)

everything bagel • tomato slices • English cucumber slices • cream cheese • Salt and Pepper to taste

macaroni, boiled • cherry tomatoes, sliced • red onion, chopped • cucumber, chopped • kalamata olives, sliced • cilantro, chopped • feta cheese • mayonnaise/greek yogurt • olive oil • Dijon mustard • To taste, salt • pepper powder •

eggs, boiled • chicken, boiled, shredded • mayonnaise • Dijon mustard • lemon juice • green onions, finely chopped • carrots, diced • –2 tbsp. cilantro, chopped • To taste, salt • To taste, pepper powder and black pepper to taste • As required, pringles chips • chaat masala

serving from @katfood7 lemongrass pork recipe • garlic • day old jasmine rice • As many eggs as you like • oil • Salt and pepper to taste

pasta • pesto sauce • grana padano cheese • steak • blue cheese • cream • tomato • greens • avocado • To taste black pepper • To taste salt • butter

mini cucumbers, diced • bell pepper, diced • chickpeas, drained and rinsed • red onion, finely chopped • ground cumin • onion powder • garlic powder • salt (or to taste) • black pepper (or to taste) • paprika • lemon juice • olive oil •

orzo pasta • chickpeas (drained) • green onions (green part only and sliced) • fresh basil (chopped) • cucumber (partially peeled and diced) • red bell pepper (finely diced) • olives (chopped) • extra virgin olive oil • lemon juice • Italian seasoning • salt • black pepper

baguette bread (lightly toasted) • Tofu (pressed) • Carrot (peeled and julienne) • Cucumber (partially peeled, deseeded and sliced) • Jalapeño pepper (deseeded and sliced) • Cilantro • Black pepper • Butter (softened) • Soy sauce

big chicken fillet • olive oil • Salt and pepper • paprika • lettuce • tomatoes or 8 to 10 cherry tomatoes • hard boiled eggs • Optional: avocado, cucumber, Parmesan cheese • Your favourite salad dressing: vinaigrette, balsamic or yaourt based

Tortilla wrap • Hummus* • Carrot (julienne) • Cucumber (julienne) • red pepper (julienne) • feta cheese • Lettuce (shredded) • Avocado (sliced) • cilantro (chopped) • Salt • Black pepper • lemon juice

your favorite bread • boiled shredded chicken • salt • shakes of peoper • cilantro hummus • guacamole

hard boiled eggs (peeled and chopped) • plain Greek yogurt • mayonnaise • pickle relish • curry powder • Salt and pepper to taste • craisins • toasted pecans or nuts of choice

rice paper • vermicelli noodles • shrimp (optional 1 lemon to blanch) • grilled pork (nem nuong) • cucumbers • scallions • cilantro • Thai basil • mint • red leaf lettuce • Thai chili • small jar pickled daikon/carrots •

tuna drained • olive oil mayo • yellow mustard • lemon juice • celery seed • string cheese • protein, granola bar • hard boiled cut in half with everything bagel seasoning • Everything bagel pita crackers/ chips

bread whole wheat • Peanut butter • Jelly or jam • mayonnaise • sour cream • chopped fresh parsley • chopped fresh basil • lemon juice • cucumber, grated • sliced cucumber • Baby carrots • Sliced sweet peppers