1. Boiled Eggs with Spinach Dip

Ingredients:

• 2 boiled eggs

• 2 tbsp full-fat Greek yoghurt

• 30g cooked spinach (or fresh)

• Salt, pepper, and garlic powder to taste

Instructions:

1. Blend yoghurt, spinach, and spices to make the dip.

2. Serve boiled eggs with the dip on the side.

Nutritional Info:

• Calories: 180 kcal

• Protein: 15g

• Carbs: 2g

• Fat: 11g

2. Cottage Cheese and Veggie Plate

Ingredients:

• 100g cottage cheese

• 50g carrot sticks

• 50g cucumber sticks

• 10g walnuts

Instructions:

1. Serve cottage cheese with veggies on the side. Add walnuts for crunch.

Nutritional Info:

• Calories: 200 kcal

• Protein: 20g

• Carbs: 8g

• Fat: 10g

3. Protein Smoothie

Ingredients:

• 150ml semi-skimmed milk

• 1 scoop (30g) whey protein powder

• 100g frozen berries

• 1 tbsp full-fat Greek yoghurt

Instructions:

1. Blend all ingredients until smooth.

Nutritional Info:

• Calories: 220 kcal

• Protein: 25g

• Carbs: 15g

• Fat: 6g

4. Turkey and Cheese Roll-Ups

Ingredients:

• 4 slices turkey breast

• 40g cheddar cheese

• 1 tsp Dijon mustard

Instructions:

1. Spread mustard on turkey slices, add cheese, and roll up.

Nutritional Info:

• Calories: 190 kcal

• Protein: 20g

• Carbs: 1g

• Fat: 11g