{"id":1760,"date":"2026-07-20T11:40:58","date_gmt":"2026-07-20T11:40:58","guid":{"rendered":"https:\/\/optimalfitness-health.com\/?p=1760"},"modified":"2026-07-20T11:40:58","modified_gmt":"2026-07-20T11:40:58","slug":"3-quick-high-protein-lunches-for-better-energy-and-gut-health","status":"publish","type":"post","link":"https:\/\/optimalfitness-health.com\/?p=1760","title":{"rendered":"3 quick high-protein lunches for better energy and gut health"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/R61fSdFEntE\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>\ud83e\udd6a If you&#8217;re looking for quick, healthy lunch ideas, these are the recipes I come back to again and again. They&#8217;re an easy way to add more protein, fibre and plants to your day, with benefits for your energy, focus and gut health.<\/p>\n<p> Much more satisfying than a typical grab-and-go sandwich, if you ask me. \ud83d\ude09<\/p>\n<p>\ud83d\udccc You can save all the recipes from this video in one place here (plus my favourite bread and wrap recipes): https:\/\/tdk.link\/protein-spreads<\/p>\n<p>They&#8217;re super flexible, so I&#8217;ve tweaked a few of them to make them my own, like using sardines instead of tuna.<\/p>\n<p>And they take just minutes to make and even less time if you&#8217;ve batch prepped them.<\/p>\n<p>I usually pile them onto good-quality bread, fill a wrap, load up a baked sweet potato or add a few generous spoonfuls to a diversity bowl with pre-cooked grains and plenty of veg. They&#8217;re really versatile and make healthy lunches so much easier.<\/p>\n<p>\u23f1\ufe0f Chapters<br \/>\n00:00 3 quick healthy lunches<br \/>\n00:22 Lemony sardine and butter bean spread<br \/>\n03:14 Choosing healthy bread<br \/>\n04:46 Curried smashed chickpea spread<br \/>\n06:40 Herby tofu cream cheese spread<br \/>\n08:17 Easy topping ideas<\/p>\n<p>If you make one, let me know which is your favourite in the comments. I&#8217;d love to hear what toppings you add too.<\/p>\n<p>Dr Rupy x<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\nLEARNING TO EAT WELL EVERY DAY<br \/>\n\ud83e\udd57 Download a FREE 7 day meal plan: https:\/\/tdk.link\/mealplan_yt<br \/>\n\ud83d\udd25 Learn about Inflammation &#8211; FREE 4 part mini-series here: https:\/\/tdk.link\/infl_series_yt<br \/>\n\ud83e\udd51 Heal yourself with food:  https:\/\/tdk.link\/heal_yt<br \/>\n\ud83c\udfa4 Listen to experts on the podcast: https:\/\/tdk.link\/pod_yt<br \/>\n\ud83d\udc68\ud83c\udffd\u200d\ud83d\udcbb Browse articles on the website: https:\/\/tdk.link\/web_yt<br \/>\n\ud83d\udcda Check out my cookbooks: https:\/\/tdk.link\/books_yt<\/p>\n<p>LET&#8217;S BE FRIENDS<br \/>\n\ud83d\udcf7 Instagram: https:\/\/tdk.link\/tdk_insta_yt<br \/>\n\ud83d\udcf9 Subscribe: https:\/\/tdk.link\/ytsubscribe<br \/>\n\ud83d\ude4b\ud83c\udffd\u200d\u2642\ufe0f Facebook: https:\/\/tdk.link\/tdk_fb_yt<br \/>\n\ud83d\udc26 Twitter: https:\/\/tdk.link\/tdk_tw_yt<br \/>\n\ud83d\udc54 LinkedIn: https:\/\/tdk.link\/tdk_li_yt<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83e\udd6a If you&#8217;re looking for quick, healthy lunch ideas, these are the recipes I come back to again and again. [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":1761,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/optimalfitness-health.com\/?p=1760\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 quick high-protein lunches for better energy and gut health - Weight Loss\" \/>\n<meta property=\"og:description\" content=\"\ud83e\udd6a If you&#8217;re looking for quick, healthy lunch ideas, these are the recipes I come back to again and again. 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