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Fueling Your Day: A High Protein Meal for Breakfast or Lunch

If you are on the lookout for a scrumptious meal to satisfy all your cravings, look no further than the recipe we are bringing you today. As I have mentioned previously in this blog, an important nutrient to include in your daily spread is protein. Protein is a powerhouse in every way, and a protein-packed meal will not only keep you fuller longer, but it will seriously contribute to the health and functionality of your body. Sometimes it can be difficult to think up high-protein food ideas, especially if you rely on the same tired sources – protein shakes, protein bars, etc. But! It is actually quite easy to whip up a high protein lunch or breakfast, and we will show you one of the many recipes you can enjoy. Bonus points: it’s also fairly low-carb! Not that carbs are the enemy, but I just personally find that my blood sugar balance is better when I eat moderate carb meals.

Now, let’s take a look at why protein is important for the body. On the chemical level, protein is made up of amino acids, which the body uses to build and repair muscles – hence the enthusiasm from those focused on fitness. But amino acids, and by extension protein, do much more. They help repair your bones, they are a building block in enzymes and hormones, plus cartilage and skin. Hair and nails? Made up mostly of protein. It is also essential for carrying oxygen throughout your body, and critical for fueling your body with energy. Another macronutrient we often rely upon is carbohydrates, which will give you a quick energy boost followed by the consequential downfall if you have consumed too much. If you are interested in the long game, mixing in a decent amount of protein is your answer. It takes longer for the body to process, helping to keep you satisfied for longer. This is a long-term energy source that is better for endurance. Without protein, we would basically be about as steady as a house of cards in a tornado.

One of our missions in this blog is to provide our readers with things like high protein, low-carb recipes, or the best gluten free recipes this side of the internet to make our bread products shine. With this in mind, take a look at the sandwich below for inspiration. It has a whopping 30 grams of protein and boasts low-carb ingredients, allowing you to take the world by storm. We chose a dairy-free cheese, in keeping with our mission and the regimen we chose. However, if regular cheese is more your style, it would provide even more protein. Definitely feel free to slap on your favorite kind of cheese! Whichever way, this meal will delight your taste buds and keep your body working smoothly.


Ingredients (for two):

  • 4 slices Plantiful Kitchen Everything Bread or Herb and Garlic Bread

  • 185 g can of Tuna in Brine

  • ⅔ large Avocado

  • 2 tbsp Cocojune yoghurt plain

  • ¼ Red Onion, diced finely 

  • 2 tbsp Dill, chopped finely

  • 1 tsp Chili Flakes

  • ½ tsp Sea Salt

  • ¼ Lemon, juiced

  • Tomato, sliced

  • Cheese (you can use dairy free or regular will add more protein)


  1. Start with toasting your bread: Put all four slices in an air fryer, and place a piece of dairy-free cheese (or other choice of cheese) on two of the slices. Toast until the cheese is melted and the bread is nice and crispy.

  2. Start with toasting your bread: place a piece of dairy-free cheese (or other choice of cheese) on two of the bread slices. Place in an air fryer and toast until the cheese is melted.

  3. While the bread is toasting, drain the tuna and add it to a bowl with the cocojune. Mash them together until combined. 

  4. Next, add the avocado, onion, dill, chili, salt, and lemon to your tuna mixture. Mix everything until homogeneous. 

  5. Arrange your sandwich by placing the tomato on the top halves with the melted cheese. Then spread the tuna mixture evenly between the two sandwiches. Enjoy!