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Three Quick But Nutritious High-Protein Lunches
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Three Quick But Nutritious High-Protein Lunches

In our previous blog, we talked about the power of protein and its benefits – from muscle growth and repair to weight management and exercise performance. But how can you ensure that you get as much protein into your diet as possible?

The simple answer is to make sure you actively think about including ingredients which are naturally high in protein in every meal. Plus, try swapping low protein snacks for ones that are loaded with macronutrients.

In this blog, we’ve pulled together a handful of quick and easy lunches which are both high in nutrition and protein.


This recipe comes from Kate Withington, a certified nutritionist who is working with SCI-MX to share her expertise. The salmon wellness bowl has over 30g of protein and is full of anti-inflammatory goodness. Use any vegetables you like.


For the salmon

  • 2 salmon fillets
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 tsp honey
  • 1 tsp soy sauce

Massaged kale

  • 1 bunch of kale, tough stems removed
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

For the bowl

  • Cooked quinoa or brown rice
  • Sliced avocado
  • Sliced cucumber
  • Sesame seeds
  • Lime wedges for serving


  • Mix the marinade ingredients together and drizzle over the salmon.
  • Air-fry or oven-cook the salmon to your liking (I air-fry at 200°C for 10 minutes).
  • While the salmon is baking, prepare the kale. Place the chopped kale in a large bowl. Drizzle with olive oil and lemon juice. Sprinkle with salt and pepper. Using your hands, massage the kale for a few minutes until it becomes tender and dark green.
  • To assemble the bowls, divide the cooked quinoa or brown rice among serving bowls. Top with the massaged kale, and your chosen vegetables.
  • Place a cooked salmon fillet on top of each bowl. Sprinkle with sesame seeds and serve with lime wedges


Another of Kate’s go-to recipes is Air Fryer Tofu. Tofu is an excellent source of plant-based protein as it contains all the essential amino acids.


  • 1 block of firm or extra firm tofu, drained and pressed
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 1 teaspoon crushed garlic
  • ½ teaspoon ground ginger
  • ½ teaspoon sesame oil
  • Optional: sesame seeds, spring onions for garnish


  • Preheat your air fryer to 190°C.
  • Cut the pressed tofu into cubes.
  • In a bowl, whisk together the soy sauce, honey, olive oil, minced garlic, ground ginger, and sesame oil to make the marinade.
  • Add the tofu to the bowl with the marinade and gently toss to coat the tofu evenly.
  • Place the tofu in the air fryer in a single layer, making sure not to overcrowd the basket.
  • Air-fry the tofu for 10-15 minutes, shaking the basket regularly.

Once the tofu is golden brown and crispy, remove it from the air fryer and serve. I love to make tofu wellness bowls with lots of veg and sticky rice. Or I serve it with some wholewheat noodles and garnish with seeds and spring onions.


Sometimes, all you want is something simple, and that’s exactly what this recipe is. A baked potato topped with Tuna and sweetcorn served with a side salad – easy peasy!

Tuna is protein-rich, so having it for your lunch can really help to boost your daily intake of the macronutrient. In fact, a 145g tin of Princes tuna chunks has 23.5g of protein. If you want to increase the amount of protein even further in this delicious lunch dish, Kate recommends using Greek Yoghurt instead of mayonnaise – not only is this added protein, but it will also be lower in calories.


  • 1 baking potato
  • 3 sprays of a low-calorie oil spray  
  • 1 x 145g tin of tuna
  • 2 heaped tablespoons of Greek Yoghurt
  • 1 tin of sweetcorn
  • Salt and pepper for seasoning
  • Side salad of choice


  • Preheat your air fryer to 200°C.
  • Wash the baking potato and pat dry with kitchen roll to remove excess water. Once prepped, spray the potato with your low-calorie spray and then rub in the salt – this will help give you a nice crispy skin!
  • Place the potato in the air-fryer for 40-50 minutes, checking on it regularly.
  • While your potato is baking, put your tuna, Greek yoghurt and sweetcorn into a bowl and mix it together.
  • Prepare your side salad of choice – top tip: for added protein, add some peas to your side salad. One cup of peas has around 8g of protein.
  • Once the potato is golden brown and crispy, remove it from the air fryer and serve with a big dollop of the tuna mix.

These are just a handful of nutritious, high-protein lunches which are easy to make but will help to keep you feeling fuller for longer!

To really benefit from high-protein meals, you should be factoring macronutrients into your diet at every possible opportunity. So, if you’re thinking about adding protein to your breakfast, why not try protein pancakes using SCI-MX’s Ultra Whey Vanilla, and for your mid-afternoon snack, replace your chocolate digestives with a high-protein cookie! These simple swaps will help increase your protein intake with minimal effort!




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