A Nutritionist Shares 3 High-Protein Meals She Actually Eats On Busy Days

In a world where food trends seem to be changing faster than TikTok recipes go viral – one day carbs are the enemy, the next it’s seed oils or sugar – figuring out what’s actually the most “” thing to eat has become more complex and challenging than ever.

For registered nutritionist Sophie Gastman, this is problematic. Healthy eating shouldn’t be confusing or restrictive. In her debut cookbook, Find Your Healthya practical guide with plenty of myth-busting – she cuts through the food noise, offering evidence-based healthy eating advice alongside delicious recipes (designed to be enjoyed without guilt or overthinking).

Instead of prescribing a single ‘golden rule’ for eating well – or the “perfect” way to eat – Gastman acknowledges that most people (living in the real world, not Instagram) have packed schedules and limited time. “There’s no point telling someone to cook from scratch every night if they work two jobs and have four mouths to feed,” she says. “Real life matters, so that’s the kind of advice and recipes you’ll find in this book.”

And with that in mind, here are three of Gastman’s go-to high-protein recipes from designed for those busy mornings, quick lunches and everything in between.

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The Ultimate Porridge

This is my ultimate porridge recipe. I’ve been eating some version of it for the best part of 10 years, and the fact that I’m still not sick of it says a lot. If you’re wondering why porridge even needs a recipe, or how good it can really be, then you haven’t tried my version. Not to toot my own horn, but this recipe has converted multiple porridge haters into full-blown porridge enthusiasts. Packed with protein, healthy fats and all the textures you could ask for, it’s the perfect breakfast to keep you going all morning.

Want to… MAKE IT VEGAN? Use any plant-based milk and yoghurt.

MAKE IT NUT-FREE? Skip the Brazil nut and swap the peanut butter for tahini or a seed butter.

ADD MORE PROTEIN? Include the protein powder and use higher-protein toppings like Greek yoghurt and peanut butter.

SPEED THINGS UP? Skip the soak and cook as normal, but it won’t be as creamy. You can also use the microwave, but at your own peril.

MAKE IT YOUR OWN? This recipe is highly customisable. Feel free to swap in your favourite fruit, seeds, and nut butter. All I would say is that if you don’t add protein powder, or skip the protein-rich toppings (Greek yoghurt, peanut butter, nuts, and seeds), you’ll be hungry an hour later.

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Pesto Fried Egg Rösti with Balsamic Roasted Asparagus and Tomatoes

A rösti is basically a hash brown’s fancy Swiss cousin – somewhere between a latke and a potato pancake. Here it’s topped with crispy fried eggs and sweet balsamic roasted veg, so you’ve covered all the bases in terms of protein, healthy fats, carbs and fibre. In other words, it’s a well-balanced excuse to have a posh hash brown for breakfast.

Want to… MAKE IT VEGAN? Fry the rösti in oil or plant-based butter. Swap the pesto-fried eggs for tofu scramble drizzled with vegan pesto.

STORE THE LEFTOVERS? Keep the rösti and veg in separate containers in the fridge for 3-4 days. Reheat the rösti in a pan or in a preheated oven at 180°C fan or air fryer at 180°C for 8-10 minutes until crisp. Reheat the veg at the same temperature for 5-8 minutes.

READ MORE: 5 Anti-Ageing Recipes That Help You Feel (And Stay) Younger

Spicy Harissa Sardines and Pea-Avo Smash

This recipe was born out of a work group chat when a colleague asked for easy work-from-home lunch ideas. Someone threw in “spicy sardines on toast” and I’ve been making my own version ever since. If you’re not convinced by the idea of tinned sardines, you should be. They’re cheap, last forever in the cupboard and come packed with omega-3s (plus calcium and vitamin D if you eat the little bones, which you should!).

This no-cook lunch is healthy, tasty and easy to throw together. Just mash tinned sardines with harissa paste and load onto sourdough along with a pea and avocado smash.

Want to… MAKE IT VEGAN? Swap the sardines for a 215g tin of (drained and rinsed) white beans or chickpeas, lightly mashed with the same garlic, harissa, lemon, coriander and pepper combo. Add a drizzle of extra virgin olive oil to make it less dry.

STORE THE LEFTOVERS? Store the leftover pea-avo smash in an airtight container in the fridge for 2-3 days. It may slightly discolour, but it will still taste fine. The sardine mix is best eaten fresh but will also keep in an airtight container in the fridge for 2-3 days.

SWAP THE TAHINI? Greek yoghurt works well, or olive oil if you want to keep it dairy-free.

SWAP THE ZA’ATAR? Dukkah, sumac or a pinch of dried oregano with sesame seeds gives a similar vibe. Or just skip it entirely.

SWAP THE SARDINES? Any tinned oily fish will work – try mackerel, salmon or even tuna.

SPEED THINGS UP? Skip the blender and just mash the peas and avocado with a fork. It’ll be a bit chunkier, but still delicious (and one less thing to clean).

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Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/