The 30 Minute High Protein Summer Wellness Menu

Dairy-Free • Gluten-Free • Low Glycemic • 30g+ Protein • Hormone & Gut Health Supporting

I don’t know about anyone else, but when I actually eat enough protein, everything feels better. My energy is better, I’m not rummaging through the pantry an hour later, and my skin and hormones definitely seem happier too.

So I put together some of my favorite high-protein meals lately. They’re all easy, actually taste good, and have that healthy-but-feels-like-a-treat vibe. Lots of fresh herbs, healthy fats, colorful ingredients, and recipes that make nourishing yourself feel a little less like a chore.

Hope you find a new favourite recipe you can make on repeat here. 🤍

34g Protein | Time: 10 minutes

• 3 tbsp chia seeds

• 1 scoop vanilla plant-based protein powder

• ¾ cup unsweetened almond milk

• ¼ cup coconut yogurt

• 1 tsp vanilla extract

• ½ tsp cinnamon

• Pinch sea salt

• 1 ripe peach, sliced

• 1 tbsp almond butter

• 2 tbsp hemp hearts

• 2 tbsp chopped almonds

• Fresh mint

• Cinnamon

1. Whisk almond milk, protein powder, coconut yogurt, vanilla, cinnamon and salt together. Stir in chia seeds.

2. Let sit overnight or at least 30 minutes until thick. Top with peaches, almond butter, hemp hearts, almonds and fresh mint.

38g Protein | Serves: 1 | Time: 15 minutes

• 2 whole eggs

• 1 cup fresh spinach

• 1 tsp olive oil

• 100g smoked salmon

• ½ avocado, sliced

• ¼ cucumber, thinly sliced

• Handful arugula

• Fresh dill

• Fresh basil

• Fresh chives

• ¼ avocado

• 2 tbsp hemp hearts

• Juice of ½ lemon

• 2 tbsp olive oil

• ¼ cup parsley

• ¼ cup basil

• 1 tbsp dill

• 1 small garlic clove

Add eggs, spinach, salt and pepper to a blender. Blend until completely smooth. Heat olive oil in a non-stick pan over medium heat.

Pour spinach egg mixture into the pan like a thin crepe. Cook for 2–3 minutes until set, then carefully flip. Blend all green herb sauce ingredients until creamy.

Place egg wrap on a plate. Spread with herb sauce. Layer with smoked salmon, avocado, cucumber, arugula and fresh herbs. Roll tightly like a wrap and slice in half.

Dairy-Free • Gluten-Free • Low Glycemic • 40g Protein

Serves: 1
Time: 20 minutes

• 3 eggs

• 1 tbsp chopped parsley

• Sea salt

• Pepper

• 1 tsp olive oil

• 120g chicken sausage, sliced

• ½ avocado

• ½ cup roasted cherry tomatoes

• 1 cup baby spinach

• 2 tbsp fresh basil

• 2 tbsp fresh parsley

• 1 tbsp pumpkin seeds

• 2 tbsp tahini

• Juice of ½ lemon

• 1 tbsp olive oil

• 1 tbsp chopped dill

• 1 tbsp parsley

• Water to thin

• Sea salt

Whisk eggs with herbs, salt and pepper.

Heat olive oil in a pan.

Pour eggs in and cook slowly like a thin omelette until set.

Cook chicken sausage until golden.

Mix tahini, lemon, herbs and water into a creamy sauce.

Fill egg wrap with spinach, sausage, avocado, tomatoes, herbs and pumpkin seeds.

Drizzle with lemon herb sauce.

Fold and enjoy warm.

42g Protein | Serves: 2 | Time: 25 minutes

• 400g chicken breast, sliced

• 1 tbsp olive oil

• Juice of 1 lemon

• 2 garlic cloves

• 1 tsp cumin

• 1 tsp smoked paprika

• ½ tsp turmeric

• Sea salt

• 2 gluten-free wraps

• 1 avocado

• 1 cucumber, sliced

• Romaine lettuce

• Fresh mint

• Fresh parsley

• Pickled onions

• ½ avocado

• Juice of 1 lemon

• ¼ cup parsley

• ¼ cup basil

• 2 tbsp hemp hearts

• 1 tbsp olive oil

• Garlic clove

• Salt

Marinate chicken with olive oil, lemon, garlic and spices. Cook in a skillet for 8–10 minutes until golden.

Blend sauce ingredients until creamy. Warm wraps.

Fill with chicken, avocado, cucumber, lettuce, herbs and pickled onions.

Drizzle generously with green goddess sauce.

Fold and toast lightly in a pan until crisp.

Protein: 42g per serving | Serves: 2 | 25 minutes

• 400g organic chicken breast

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 2 garlic cloves, grated

• 1 tsp smoked paprika

• 1 tsp oregano

• ½ tsp sea salt

• Black pepper

• 1 tbsp hot honey

• 1 cup cooked quinoa

• 1 tbsp olive oil

• 1 tsp garlic powder

• ½ tsp sea salt

• 1 tbsp nutritional yeast

• 2 heads baby gem lettuce, chopped

• 2 cups kale, finely chopped

• 1 avocado, sliced

• ½ cup fresh parsley

• ¼ cup fresh basil

• 2 tbsp pumpkin seeds

• 3 tbsp tahini

• 2 tbsp olive oil

• Juice of 1 lemon

• 1 tbsp capers

• 1 anchovy fillet (optional)

• 1 garlic clove

• 1 tsp Dijon mustard

• 2–4 tbsp water

• Sea salt

Preheat oven to 400°F.

Mix chicken with olive oil, lemon, garlic, paprika, oregano, salt and pepper. Grill or bake chicken for 20 minutes until golden and cooked through. Rest before slicing.

Spread cooked quinoa on a baking tray. Toss with olive oil, garlic powder, salt and nutritional yeast. Bake for 20–25 minutes until crispy. Blend Caesar dressing ingredients until smooth.

Massage kale with a little olive oil and lemon. Combine lettuce, kale, avocado, herbs and dressing.

Top with sliced chicken, crispy quinoa and pumpkin seeds. Drizzle with hot honey.

Protein: 38g per serving
Serves: 2

• 450g ground chicken

• 1 tbsp coconut oil

• 3 garlic cloves

• 1 tbsp grated ginger

• 2 tbsp coconut aminos

• 1 tsp sesame oil

• 1 tsp chili flakes

• 1 mango, thinly sliced

• 2 cups shredded cabbage

• ½ cucumber

• ¼ cup cilantro

• ¼ cup mint

• ¼ cup Thai basil

• ¼ cup cashew butter

• Juice of 2 limes

• 1 tbsp coconut aminos

• 1 tsp ginger

• 2–3 tbsp water

• Butter lettuce leaves

• Sesame seeds

• Lime wedges

Heat coconut oil.

Cook chicken with garlic, ginger, coconut aminos, sesame oil and chili until browned.

Mix mango, cabbage, cucumber and herbs. Whisk dressing ingredients until creamy. Fill lettuce cups with chicken and slaw.

Drizzle with cashew lime dressing and finish with sesame seeds.

Protein: 41g per serving
Serves: 2

• 400g wild salmon

• 1 tbsp olive oil

• Juice of 1 lemon

• 1 tsp oregano

• 1 garlic clove

• Sea salt

• 1 cup cooked quinoa

• 1 cucumber

• 1 cup cherry tomatoes

• ½ cup parsley

• ¼ cup mint

• 1 avocado

• 1 can chickpeas

• 1 tbsp olive oil

• 1 tbsp za’atar

• Sea salt

• ¼ cup tahini

• Juice of 1 lemon

• 2 tbsp dill

• 1 garlic clove

• Water to thin

Roast salmon at 400°F for 12–15 minutes.

Roast chickpeas with olive oil and za’atar until crisp.

Prepare tahini sauce.

Build bowls with quinoa, vegetables, herbs, avocado, salmon and chickpeas.

Finish with lemon dill tahini.

Protein: 32g per serving
Serves: 4

• 2 cups unsweetened coconut yogurt or Cottage Cheese blended

• 3 scoops vanilla protein powder (dairy-free)

• 2 tbsp collagen peptides

• Zest of 1 lemon

• 1 tbsp lemon juice

• 1 tsp vanilla

• 1 cup raspberries

• ¼ cup pistachios

• 1 tbsp chia seeds

Mix coconut yogurt, protein powder, collagen, lemon zest, lemon juice and vanilla.

Spread onto a parchment-lined tray.

Top with raspberries, pistachios and chia seeds.

Freeze 3–4 hours.

Break into pieces and store frozen.

Protein: 35g per serving
Serves: 2

• 300g cooked shredded chicken breast

• ½ avocado

• 2 tbsp olive oil mayonnaise (or avocado mayo)

• Juice of 1 lemon

• 2 tbsp dill

• 2 tbsp parsley

• 2 tbsp chives

• 1 celery stalk, diced

• ½ cup pumpkin seeds

• ½ cup sunflower seeds

• 2 tbsp flaxseed

• 2 tbsp chia seeds

• 1 cup water

• Sea salt

Mix seeds, flax, chia, water and salt. Let sit 10 minutes.

Spread thinly on parchment.

Bake at 325°F for 35–40 minutes until crisp.

Mix chicken with avocado, mayo, lemon, herbs, celery, salt and pepper.

Serve chicken salad with seed crackers and fresh cucumber.

Protein: 43g per serving
Serves: 4

• 900g organic ground chicken

• 1 egg

• ½ cup almond flour

• 3 garlic cloves, finely minced

• ¼ cup parsley, finely chopped

• ¼ cup dill, finely chopped

• ¼ cup basil, finely chopped

• 2 tbsp chives, chopped

• Zest of 1 lemon

• 1 tsp dried oregano

• 2 tbsp olive oil for cooking

• 2 cups gluten-free orzo

• 2 tbsp olive oil

• 3 garlic cloves, minced

• 2 cups chicken broth

• 3 cups baby spinach

• Juice of 1 lemon

• Zest of ½ lemon

• ¼ cup nutritional yeast

• Sea salt and pepper

• 1 cup cucumber, diced

• 1 cup cherry tomatoes

• ¼ cup mint

• ¼ cup parsley

• 2 tbsp dill

• Juice of ½ lemon

Preheat oven to 400°F. Combine ground chicken, egg, almond flour, garlic, herbs, lemon zest, oregano, salt and pepper. Roll into golf-ball sized meatballs.

Heat olive oil in an oven-safe skillet. Sear meatballs for 2–3 minutes per side until golden. Transfer to oven and bake for 12–15 minutes until cooked through. Meanwhile, prepare the orzo. Heat olive oil in a pan. Add garlic and cook until fragrant.

Add gluten-free orzo and toast for 1 minute. Add broth. Simmer until creamy and cooked through. Stir in spinach, lemon juice, lemon zest and nutritional yeast. Mix herb salad ingredients together.

Serve meatballs over creamy lemon orzo with fresh herb salad on top. Finish with extra dill, lemon zest and olive oil.

Protein: 40g per serving
Serves: 4

• 900g wild salmon fillet

• 3 tbsp white miso

• 2 tbsp coconut aminos

• 1 tbsp sesame oil

• 1 tbsp honey

• 1 tbsp grated ginger

• 2 garlic cloves

• Juice of 1 lime

• 3 cups cooked jasmine rice (preferably cooled overnight)

• 1 tbsp avocado oil

• 1 tbsp sesame seeds

• 2 green onions

• Sea salt

• 4 cups baby bok choy

• 2 cups snap peas

• ½ cup coconut milk

• Juice of 1 lime

• 1 tbsp coconut aminos

• Cilantro

• Thai basil

• Chili flakes

• Lime wedges

Preheat oven to 400°F.

Mix miso, coconut aminos, sesame oil, honey, ginger, garlic and lime.

Brush salmon generously with glaze.

Bake for 12–15 minutes.

For crispy rice, heat avocado oil in a skillet.

Add cooked rice and press into an even layer.

Cook without stirring for 8–10 minutes until golden underneath.

Flip sections and crisp the other side.

Cook greens in coconut milk, lime and coconut aminos until tender.

Serve salmon over crispy rice with greens.

Finish with cilantro, Thai basil and chili flakes.

Protein: 41g per serving
Serves: 4

• 900g ground turkey

• 3 tbsp harissa paste

• 1 egg

• ½ cup almond flour

• 3 garlic cloves

• 1 tsp cumin

• 1 tsp coriander

• ¼ cup parsley

• ¼ cup mint

• 1 tsp sea salt

• Pepper

• ½ cup tahini

• Juice of 2 lemons

• ½ cup parsley

• ¼ cup cilantro

• 1 garlic clove

• Water to thin

• Sea salt

• 2 cups cooked quinoa

• 4 zucchini, sliced

• 1 cucumber

• ½ cup cherry tomatoes

• ¼ cup mint

• ¼ cup parsley

• ¼ cup pomegranate seeds

• 2 tbsp pumpkin seeds

Combine turkey, harissa, egg, almond flour, garlic, spices and herbs. Shape into small kofta logs.

Cook in a skillet with olive oil for 10–12 minutes until browned and cooked through.

Blend tahini, lemon, herbs, garlic, water and salt until creamy. Char zucchini in a hot pan until golden.

Build bowls with quinoa, zucchini, cucumber, tomatoes, herbs and kofta. Drizzle generously with green tahini.

Finish with pomegranate seeds, pumpkin seeds and fresh mint.