From breakfast to dinner.

Whether you’re planning a long bike ride or a brisk walk, protein-rich foods help with muscle recovery and energy maintenance. Here are some examples of protein-rich meals for breakfast, lunch, and dinner:

Breakfast

Oatmeal with cottage cheese and nuts – Oatmeal cooked in milk or water, mixed with low-fat cottage cheese, walnuts and honey.

High Protein Pancakes – Made with oat flour, protein powder, banana and eggs. Serve with Greek yogurt and berries.

Omelet with vegetables and chicken – A three-egg omelette with spinach, bell pepper and smoked chicken fillet.

Skyr with granola and linseed – Icelandic yoghurt with sugar-free granola, linseed and a little honey.

Protein Powder Smoothie – A mix of banana, skim milk, spinach and a scoop of protein powder.

Packed lunch (for on the road)

Whole wheat wrap with chicken and cottage cheese – Whole wheat tortilla filled with grilled chicken, cottage cheese and arugula.

Boiled eggs with whole wheat bread – Two boiled eggs with whole wheat crackers and hummus.

Quinoa salad with tuna – Cold salad with quinoa, tuna, avocado and cherry tomatoes.

Peanut butter banana sandwich – Whole wheat bread with peanut butter, banana and chia seeds.

Handful of nuts and a protein bar – Easy snack combination for quick energy and protein.

Dinner

Salmon with sweet potato and vegetables – Grilled salmon with roasted sweet potato and broccoli.

Chicken with lentils and spinach – Baked chicken fillet with a lentil-spinach salad and feta.

Vegetarian Bean Casserole – Black bean, chickpea and bell pepper stew with rice.

Steak with quinoa and grilled zucchini – Tender steak with spiced quinoa and zucchini ribbons.

Omelet with cheese and mushrooms – Omelet filled with mushrooms, cheese and fresh herbs.

These meals provide you with enough protein to support your performance on the bike or while walking.

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