How to build a colourful high-protein lunch

A colourful lunch can be assembled from four parts: vegetables, a protein source, a whole-grain carbohydrate and a dressing or seasoning. This structure works for home cooking and packed meals.

Roast a tray of seasonal vegetables, cook a grain and prepare two protein options at the weekend. During the week, change herbs and sauces so the same ingredients do not feel repetitive.

Protein supports recovery, but vegetables, fibre and total energy still matter. Build the whole plate instead of treating one nutrient as the entire meal.