Here are eight nourishing high protein lunch ideas that will be sure to keep you satisfied. Which one will you try? 

(1) Tuna salad platter with soft boiled egg, crispy chickpeas, half an avocado, cucumbers, tomato slices, olives. Here is the recipe link for the crispy chickpeas https://zestmylemon.com/2018/04/05/chili-roasted-chickpeas/ See post below for full details.

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(2) Shredded chicken salad with chopped egg, lemon parsley chickpeas, tomato and avocado over romaine lettuce with fresh lemon juice, olive oil, salt and pepper. 

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A post shared by Marlena Kur (@zestmylemon)

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A post shared by Marlena Kur (@zestmylemon)

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A post shared by Marlena Kur (@zestmylemon)

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(8) Prosciutto and artichoke hearts, cannellini beans, hard boiled eggs, arugula, lemon juice, olive oil, salt and pepper. The artichoke hearts are store bought marinated from jar.

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Hope you enjoy these lunch and meal prep ideas as much as I did!

This Butternut Squash Orzo with Chickpeas & Kale is a hearty and wholesome fall inspired dish that is sure to please and also a great meal prep option. Here’s how I made it:

Ingredients:

1 1/2 cups orzo.

6 cups water.

1 small butternut squash cut into 1 inch cubes.

1 small onion, chopped.

2 cloves garlic, minced.

2 cups curly kale, chopped.

1 can chickpeas, drained and rinsed.

3/4 cup crumbled feta cheese.

Olive oil spray plus 1 tablespoon olive oil.

1 tablespoon fresh thyme.

Salt and pepper to taste.

Method:

(1) Preheat oven to 400 F. Spread butternut squash cubes onto baking sheet. Spray with olive oil spray and season with salt and pepper. Place in oven and bake for 20 minutes until squash is tender and slightly browned.

(2) While the squash cooks bring 6 cups of salted water to a boil. Add the orzo and cook until tender but slightly Al dente. Drain water and toss with 1 tablespoon of olive oil to prevent sticking and set aside.

(3) Heat 1 tablespoon of olive oil in a large pan on the stovetop. Add the onion and garlic and cook until tender and the onion begins to caramelize. Add the chickpeas and mix until heated through. Season with salt and pepper then add the kale. Mix into the kale wilts the remove from heat. 

(4) in a large bowl add the cooked orzo, butternut squash and kale / chickpea mixture. Top with crumbled feta and fresh thyme. Mix to combine. Season with salt and pepper to taste.

Makes 6-8 servings.

Ingredients:

• 3-pound pork shoulder or 2 pork tenderloins for a leaner cut.
• 3 tablespoons avocado oil.
• 1 large onion, chopped.
• 2 cloves garlic, minced.
• ¼ cup lime juice.
• ½ cup orange juice.
• 1 tablespoon cumin.
• 1 tablespoon chili powder.
• 1 teaspoon smoked paprika.
• 1 teaspoon dried oregano.
• 1 bay leaf
• 6-8 cups water (enough to cover the meat in the pot) or chicken broth for a deeper flavor.

Start by seasoning all sides of the pork with salt and pepper.  In a large pot on the stove top heat the avocado oil until hot.  Add the pork and sear on all sides until browned.  Remove from the pot and set aside. 

To the same pot add another tablespoon of avocado oil if needed then add the chopped onions.  Cook the onions for 3-4 minutes until they begin to turn translucent then mix in the garlic. 

Return the pork back into the pot and add the water, lime juice, orange juice, chili powder, cumin, smoked paprika and dried oregano.  Make sure the liquid is just covering the pork.  Bring to a boil, reduce heat to medium low, cover and simmer for 3 ½ to 4 hours turning once or twice until the pork is fork tender.

Zuppa Toscana Soup is a cozy hearty and comforting soup made with sausage, potatoes, kale and a touch of cream. This version is made with only 8 ingredients and comes together in 30 minutes.

Ingredients:

– 1 small onion, chopped.

– 2 cloves garlic, minced.

– 3/4 pound bulk Italian sausage or 3 Italian sausage links with casing removed. 

– 4 cups chicken or veggie broth.

– 2 cups white potatoes, peeled and cut into 1-2 inch pieces. 

– 2 cups kale, roughly chopped, stems removed.

– 1/2 cup heavy cream.

– 5 slices crispy cooked bacon chopped.

– salt and pepper taste.

1) Heat a large pot on the stop top to medium high heat and add the sausage. Cook and until browned. Remove the cooked sausage to a bowl with a slotted spoon.

2) Add the onion, sauté for 3-4 minutes then add the minced garlic. Cook for another 1-2 minutes until garlic is tender. 

3) Add the broth and potatoes. Season with salt and pepper, bring to a steady simmer. Let simmer until the potatoes become tender. About 7-8 minutes. 

4) When the potatoes become tender, reduce heat to medium. Add the crumbled sausage, the heavy cream and the kale. Mix and let simmer until the kale wilts. Add the chopped cooked crispy bacon and adjust taste with salt and pepper if needed. Remove from heat and let cool for a few minutes before serving. Makes 8 servings.

Lemon Chicken marinade ingredients:

– 1/2 pound boneless skinless chicken breasts cut into 2 inch pieces. 

– 3 tablespoons extra virgin olive oil.

– Juice of half a lemon.

– 1/2 teaspoon salt.

– 1/4 teaspoon ground black pepper.

Add the chicken to a bowl along with remaining ingredients, olive oil, lemon juice, salt and pepper. Let the chicken marinate for at least 10 minutes. 

.

One Pan Chicken with Artichokes and Sun Dried Tomatoes.

Ingredients:

– Lemon marinated chicken.

– 3 tablespoons salted butter.

– 3-4 cloves garlic, minced.

– 2 cups / 1 can quartered artichoke hearts.

– 1/2 cup sun dried tomatoes, whole or sliced.

– 1/2 cup heavy cream.

– 3 cups baby spinach.

– 1/4 cup grated Parmesan cheese.

– 2 cups cooked pasta of choice.

– Ground black pepper. 

In a deep pan on the stovetop add the butter and heat until melted and bubbly. Add the marinated chicken and garlic and cook for 2-3 minutes stirring occasionally. Stir in the artichoke hearts and then the sun dried tomatoes. Heat throughout and then mix in the heavy cream. Once the heavy cream is heated through mix in the spinach until it wilts. Stir in some grated Parmesan cheese and freshly ground black pepper. Mix in the cooked pasta to combine. Top with more grated parmesan cheese to finish and serve. 

This Butternut Squash & Corn salad with a sweet and tangy Maple Dijon vinaigrette is a mix of fall produce and the last of the summer produce for a perfect seasonal transition! Here’s how to make it.

Ingredients:

• 2 cups butternut squash cut into 1 inch cubes.
• 1 1/2 cups cooked corn kernels. (Fresh, frozen or canned)
• 2 cups fresh arugula.
• 1 cup sliced cherry tomatoes.
• 1 cup pomegranate.
• 1/2 cup crumbled feta.

Preheat oven to 425 F.  Place butternut squash on a sheet pan and toss with a small amount of olive oil just enough to lightly coat the squash and season with salt and pepper. Bake in oven for 12-15 minutes until the squash becomes tender.  Remove from the oven, let cool then add to a large salad bowl with the remaining ingredients. 

For the dressing:

• 3 tablespoons extra virgin olive oil. 
• 2 tablespoons apple cider vinegar.
• 2 tablespoons maple syrup.
• 1 teaspoon Dijon mustard.
• 1/2 teaspoon salt.
• 1/2 teaspoon ground black pepper.

Add all ingredients to a small mason jar, close tightly and shake well to combine. Pour over salad and toss well. Enjoy! 

Protein lunch bowl with grilled garlic lime shrimp, cilantro lime rice and black bean, corn, tomato salad for lunch today. It was super nourishing, refreshing and delicious. This meal and its components are also great meal prep options.

Black Bean, Corn, Tomato Salad:

Ingredients:

• 1 can of black beans drained.
• 2 cups corn kernels canned, frozen thawed or fresh.
• 2 Tbsp red onion, finely chopped. 
• Handful of fresh chopped cilantro.
• 1/4 cup lime juice. 
• 1/2 tsp salt.
• 1/2 tsp ground black pepper. 

Add all ingredients to a large bowl.  Mix to combine and adjust flavors to your liking if needed by adding more lime juice, salt and pepper. Makes 4-6 servings.

Cilantro Lime Rice:

Add two cups cooked white or brown rice to a bowl. (I used precooked microwaveable white rice from a packet). Toss with fresh lime juice, fresh chopped cilantro and season with salt and pepper to taste.

Garlic Lime Shrimp:

In a bowl add 1/2 pound of raw peeled and deveined shrimp.  Toss with 2-3 Tbsp extra virgin olive oil, juice of a lime, 1 tsp garlic powder, 1/2 tsp salt, 1/2 tsp ground black pepper, 1 tsp. dried oregano.  Let the shrimp marinate for at least 10 mins. Place shrimp on skewers and grill or pan sear for 3-4 minutes on each side until the shrimp turns pink and is cooked through. 

It’s not always easy to come up with simple meal ideas made with simple ingredients and easy to put together but also enjoyable on a healthier note

Here are eight easy on the go lunch options that you would be sure to love and will keep you full for hours. 

(1) Tuna Salad made with Greek yogurt, hard boiled eggs. carrot, avocado, chickpeas and olives.

To prepare the tuna salad you will need:

• 1 5 ounce can wild albacore tuna drained.
• ¼ cup full fat Greek yogurt.
• 2 tablespoons celery, finely chopped.
• 2 tablespoons red onion, finely chopped.
• 1 tablespoon fresh dill, chopped.
• Dash of salt.
• Ground black pepper to taste.

Add all ingredients to a bowl, mix to combine.  Adjust flavors by adding more yogurt, salt, pepper, dill to taste or add a squeeze of lemon for a little tang.  Makes 2 servings. Serve with carrot shreds, avocado, chickpeas and olives dressed with fresh lemon juice, salt and pepper or desired seasonings. Serve with

For the Lemon Parsley Chickpeas: Drain and rinse a can of chickpeas, add to a bowl.  Also add juice of 1 lemon, 2 tablespoons extra virgin olive oil, ¼ teaspoon salt, ¼ teaspoon ground black pepper, 1 tablespoon fresh chopped parsley.

Serve with hard boiled eggs. carrot, avocado and olives.

(2) Shredded chicken with chili roasted chickpeas, tomato cucumber salad, lemony arugula and olives.

For the shredded chicken I like to purchase a store-bought rotisserie chicken to save time otherwise I marinate the chicken breast in lemon juice, olive oil, garlic powder, dried oregano, salt and ground black pepper. Then bake in oven on 425 F for 12-15 minutes turning halfway through. Or air fry for 10-12 minutes on 390 F.

To prepare the chili roasted chickpeas, drain and rinse a can of chickpeas.  Spread onto baking sheet and pat dry with paper towels. This helps make them more crispy. Drizzle with one tablespoon olive oil, or spray with olive oil spray.  Season with chili powder, sea salt and optional garlic powder. Bake in oven or air fryer oven on 425 for 12-14 minutes until desired crispiness

Tomato Cucumber Salad:

• 1 large ripe tomato cut into 2 inch pieces.
• ½ an English cucumber cut into 2 inch pieces.
• 2 tablespoons extra virgin olive oil.
• 1 tablespoon red wine vinegar.
• 1 tablespoon fresh chopped parsley.
• ½ teaspoon salt.
• ¼ teaspoon ground black pepper.

Add all ingredients to a bowl and toss well.  Let sit for a few minutes before serving to marinate the flavors.

Serve with lemon dressed arugula and olives.

(3) Tuna salad made with Greek yogurt, carrot salad, lemon garlic chickpeas, hard boiled eggs and Castelvetrano olives or relish of choice over arugula.

To prepare the tuna salad you will need:

• 1 5 ounce can wild albacore tuna drained.
• ¼ cup full fat Greek yogurt.
• 2 tablespoons celery, finely chopped.
• 2 tablespoons red onion, finely chopped.
• 1 tablespoon fresh dill, chopped
• Dash of salt.
• Ground black pepper to taste.

Add all ingredients to a bowl, mix to combine.  Adjust flavors by adding more yogurt, salt, pepper, dill to taste or add a squeeze of lemon for a little tang.  Makes 2 servings.

Lemon Garlic Chickpeas:

Drain and rinse a can of chickpeas, add to a bowl.  Also add ¼ teaspoon garlic powder, juice of 1 lemon, 2 tablespoons extra virgin olive oil, ¼ teaspoon salt, ¼ teaspoon ground black pepper, 1 tablespoon fresh chopped parsley.  Add other optional ingredients of choice. Toss well. Makes 2-4 servings.

Carrot Salad:

Ingredients:

• 2 cups shredded carrots
• Juice of one lemon
• 1 tablespoon extra virgin olive oil. 
• 1 teaspoon honey (optional).
• 1 tablespoon fresh chopped parsley.
• Salt and pepper to taste.
• Feta cheese crumbles optional.

Add all ingredients to a bowl and toss well.  Adjust seasoning as desired.

Serve with hard boiled eggs with olives over arugula.

(4) Tomato, cucumber, chickpeas, feta cheese, Kalamata olives and butter lettuce with Greek vinaigrette

Add tomato, cucumber, chickpeas, feta cheese, Kalamata olives and butter lettuce to a meal prep container or a bowl. 

For the Greek vinaigrette add the following ingredients to a small mason jar or a small bowl, tightly close the lid and shake or mix well:

 ½ cup extra virgin olive oil.

2 tablespoons red wine vinegar.

¼ cup fresh lemon juice.

1 teaspoon Dijon mustard.

1 tbsp. dried oregano.

1 tsp. salt.

 ½ tsp. black pepper.

 Add as much or as little dressing to the salad or serve on the side.

(5) Shredded chicken, cucumber, chili roasted chickpeas, Kalamata olives, avocado and butter lettuce with lemon and olive oil. 

To prepare the chili roasted chickpeas, drain and rinse a can of chickpeas.  Spread onto baking sheet and pat dry with paper towels. This helps make them more crispy. Drizzle with one tablespoon olive oil, or spray with olive oil spray.  Season with chili powder, sea salt and optional garlic powder. Bake in oven or air fryer oven on 425 F for 12-14 minutes until desired crispiness.

For the shredded chicken I like to purchase a store-bought rotisserie chicken to save time otherwise I marinate the chicken breast in lemon juice, olive oil, garlic powder, dried oregano, salt and ground black pepper. Then bake in oven on 425 F for 12-15 minutes turning halfway through. Or air fry for 10-12 minutes on 390 F.

Serve with Kalamata olives, avocado, butter lettuce and extra lemon wedge on the side.

(6) Honey sesame glaze shrimp, pineapple, red bell pepper, broccoli and brown rice.

To make the honey garlic glazed shrimp mix 2 tablespoons honey with 2 tablespoons of BBQ sauce of choice and 2 cloves minced garlic in a large bowl. Add 1 lb. raw, peeled and deveined shrimp and toss well to fully coat. Heat a cast iron skillet on the stove top to medium high heat and add the coated shrimp tossing often and lowering heat if necessary to prevent burning. Cook shrimp until caramelized and toasty. Remove from heat and sprinkle with sesame seeds.

Serve with roasted pineapple and red bell pepper.  Cut peppers and pineapple into 1-2 inch pieces.  Spread on a parchment lined sheet pan.  Toss in a little olive oil and season with salt and pepper. Bake in oven on 425 F for 10-12 minutes until the fruit and veggies start to caramelize.

Serve with steamed broccoli and brown or white rice.

(7) Baked cauliflower gnocchi, flaked salmon, lemon parsley chickpeas, hard boiled eggs.

For the cauliflower gnocchi I used frozen cauliflower gnocchi from Trader Joes but Green Giant also makes a good cauliflower gnocchi sold in the frozen veggie section at your local grocery store.  Or you can use any dry shelf stable potato gnocchi or frozen potato gnocchi for this recipe.

Place gnocchi onto sheet pan frozen or dry.  Toss in olive oil and season with salt, pepper, garlic powder and any desired seasoning of choice.  Bake in oven on 425 F for 12-14 minutes or air fry on 390 F for 12 minutes or golden and crispy.

For the salmon, place a salmon filet skinless or skin side down on top of lemon slices on a sheet pan or baking dish.  Season with salt, pepper, garlic powder and drizzle with olive oil.  Bake in oven on 425 F for 12-16 minutes depending on the size of the salmon filet until cooked through.  Flake or serve whole.

For the Lemon Parsley Chickpeas: Drain and rinse a can of chickpeas, add to a bowl.  Also add juice of 1 lemon, 2 tablespoons extra virgin olive oil, ¼ teaspoon salt, ¼ teaspoon ground black pepper, 1 tablespoon fresh chopped parsley.  Add other optional ingredients of choice if desired. Toss well. Makes 2-4 servings

Serve all in a meal prep container or bowl and serve with hard boiled eggs for extra protein.

(8) Shredded chicken, black beans, tomato, avocado, butter lettuce, Castelvetrano olives, fresh lime juice, olive oil, cilantro. 

For the shredded chicken I like to purchase a store-bought rotisserie chicken to save time otherwise I marinate the chicken breast in lemon juice, olive oil, garlic powder, dried oregano, salt and ground black pepper. Then bake in oven on 425 F for 12-15 minutes turning halfway through. Or air fry for 10-12 minutes on 390 F.

Shred or slice and serve in a meal prep container with black beans, tomato, avocado, butter lettuce, Castelvetrano olives, fresh lime juice, olive oil, cilantro. 

Hope you enjoy these recipes as much as I do.

This Italian Wedding Soup is cozy and hearty, packed with delicious flavor.  It’s made with a luscious broth, veggies, meatballs and mini pasta like acini de pepe for a cozy combination of flavors. I used pork sausage for the meatballs, and they worked out perfectly for this soup. 

Ingredients for the meatballs:

• 1 16 ounces of pork or chicken sausage.
• 1 egg. 
• ½ cup dry seasoned breadcrumbs.
• ½ cup grated parmesan cheese.
• 1 tablespoon fresh garlic, minced.
• 1 tablespoon dried oregano.
• 1 teaspoon salt.
• 1 teaspoon ground black pepper.

Ingredients for the soup:

• 2 tablespoons olive oil.
• 1 medium onion, chopped.
• 1 cup carrots, chopped.
• 1 cup celery, chopped.
• ¾ cup acini de pepe pasta (or sub orzo or pearled couscous).
• 8 cups full sodium chicken broth.
• 5 ounces spinach (or sub escarole).
• Grated parmesan cheese for garnish.

Preheat oven to 425 F.  Line a sheet pan with parchment paper.  In a large bowl, add the pork sausage and remaining ingredients.  Gently combine with your hands until mixture is well blending and form into 1 inch meatballs.  Place the meatballs on the parchment lined sheet pan and bake in the oven for 12 minutes until the meatballs are just cooked through.  Remove from oven and set aside while preparing the soup.

On the stove top in a large pot heat olive oil on medium high heat.  Add the onions, carrots, and celery.  Sauté until the veggies begin to soften then stir in the pasta.  Add the chicken broth, stir in the meatballs and bring to boil.  Reduce heat, cover and simmer for 7-10 minutes until the pasta is cooked.  Once the pasta is cooked mix in the spinach or escarole until wilted.  Remove from heat and add to bowls.  Top with grated parmesan cheese and enjoy.  Makes 8-10 servings.  Leftovers can be stored in an airtight container in the fridge and reheated for up to a week.