Beat the mid-afternoon slump with Sarah Pound’s healthy, high-protein lunches

The start of the year is a gear shift – a return to school runs, office hours and the familiar rhythm of the daily grind. After the indulgence of the holidays, it’s easy to fall into a cycle of convenience snacking that leaves you hungry by mid-afternoon.

These vibrant high-protein lunch recipes are designed to help you reclaim your energy. They keep you full, satisfied and energised so you are not constantly snacking or overeating.

A little prep work goes a long way here, ensuring your busiest days are anchored by wholesome, nourishing meals that are ready when you are.

Chicken, mango and halloumi salad

Skip the post-lunch crash with this summer powerhouse, packed with 30-32 grams of protein per serve. It’s a vibrant mix of sweet mango, creamy avocado and golden halloumi – perfectly balanced fuel for your busiest days.

INGREDIENTS

• ¼ cup pumpkin seeds
• ¼ cup sunflower seeds
• 1½ cups white quinoa, rinsed
• 1 litre water
• sea salt

Golden halloumi

• 180g halloumi cheese, cut into cubes
• 1 tbsp extra virgin olive oil
• 1 tbsp honey

Chicken and mango salad

• 2 cups cooked chicken, shredded
• 1 cup rocket leaves, roughly chopped
• 1 Lebanese cucumber, cut into half moons
• 1 cup snow peas, roughly chopped
• 1 large mango, cut into cubes
• 1 avocado, cut into cubes
• ¼ cup mint leaves, chopped

Mint and lemon dressing

• juice of 1 lemon
• ¼ cup extra virgin olive oil
• 1 tbsp honey
• 2 tbsp mint leaves, finely chopped
• sea salt and cracked black pepper

Method

1. Preheat the oven to 160C fan-forced (180C conventional). Line a tray with baking paper. Spread the pumpkin and sunflower seeds over the tray and bake for 12-14 minutes. Remove them from the oven and set them aside to cool.
2. Combine the quinoa, water and a pinch of salt in a saucepan. Bring to a boil, then reduce the heat and simmer gently for 12-14 minutes. Drain well and set it aside to cool.
3. Toss the halloumi with the oil, honey and a pinch of salt. Pan-fry over medium heat for 2 minutes on each side until golden.
4. Make the dressing by whisking the lemon juice, olive oil, honey, mint, salt and black pepper in a small bowl or jug.
5. In a large bowl, combine the cooled quinoa, chicken, rocket, cucumber, snow peas, mango, avocado, mint leaves and toasted seeds.
6. Drizzle over the dressing and toss gently to combine.

Serves 4

Zesty Mexican chicken and rainbow bean salad

Tangy, vibrant and loaded with 40-42 grams of protein per serve, this Mexican-style salad is the ultimate lunch hack. It’s easy to prep, keeps its crunch, and tastes just as good on day three as it does on day one.

INGREDIENTS

• 600g chicken tenderloins
• 1 sachet (about 35g) fajita seasoning or Mexican spice
• 1 tbsp olive oil
• 2 x 400g cans four-bean mix, drained and rinsed
• 2 Lebanese cucumbers, diced
• 2 red capsicums, medium, diced
• 1 red onion, large, diced
• 1 avocado, large, diced
• 1 cup coriander leaves, chopped
• ½ cup extra virgin olive oil
• ½ cup lime juice (about 3 limes)
• sea salt and cracked black pepper
• lime wedges to serve

METHOD

1. Preheat the oven to 180C fan-forced (200C conventional). Line a tray with baking paper.
2. Toss the chicken with the spice mix and olive oil, spread it on the tray, and bake for 15-20 minutes until cooked through.
3. While the chicken cooks, combine the beans, cucumber, capsicum, onion, avocado, and coriander in a large bowl.
4. Whisk the remaining olive oil and lime juice in a small bowl; season well to taste. Toss the dressing gently through the salad, top with warm chicken, and serve with lime wedges.

Serves 4

Mediterranean tuna and whipped hummus crisps

These crunchy tuna and avocado tortillas pack a massive 30g of protein to keep you full until dinner. Prepare the ingredients and store them separately then, come lunchtime, simply assemble and serve – the perfect “no-cook” solution for a hectic schedule.

INGREDIENTS

• 8 mini flour tortillas (or gluten-free corn tortillas)
• extra virgin olive oil cooking spray
• 2 × 185g cans tuna in spring water, drained and flaked
• 1 avocado, sliced
• 1 cup cherry tomatoes, sliced
• 4 spring onions, very finely sliced
• 150g goat’s cheese or feta cheese, crumbled
• ½ cup roasted almonds, roughly chopped
• sea salt flakes and cracked black pepper

Whipped hummus

• 4 tbsp hummus (home-made or store-bought)
• 3 tbsp Greek yoghurt
• 2 tbsp cottage cheese

Lemon and mint dressing

• juice of 1 lemon
• 2 tbsp extra virgin olive oil
• 1 cup mint leaves, finely chopped

METHOD

1. Preheat oven to 160C fan-forced (180C conventional). Lightly spray one side of the tortillas and prick them several times with a fork. Place them on a lined tray, and bake for 8-10 minutes until lightly golden. They will crisp further as they cool.
2. In one bowl, stir together the hummus, yoghurt and cottage cheese. In another, whisk together the lemon juice, olive oil and mint. Season both with salt and pepper.
3. Spread each tortilla with a generous dollop of whipped hummus. Top with tuna, avocado, tomatoes, spring onion, and crumbled cheese. Drizzle with the mint dressing and finish with roasted almonds.

Serves 4

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