{"id":416576,"date":"2026-04-29T11:59:28","date_gmt":"2026-04-29T11:59:28","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/416576\/"},"modified":"2026-04-29T11:59:28","modified_gmt":"2026-04-29T11:59:28","slug":"a-nutritionist-shares-3-high-protein-meals-she-actually-eats-on-busy-days","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/416576\/","title":{"rendered":"A nutritionist shares 3 high-protein meals she actually eats on busy days"},"content":{"rendered":"

In a world where food trends seem to be changing faster than TikTok recipes<\/a> go viral \u2013 one day carbs are the enemy, the next it\u2019s seed oils<\/a> or sugar \u2013 figuring out what\u2019s actually the most \u2018healthy<\/a>\u2019 thing to eat has become more complex and challenging than ever.<\/p>\n

For registered nutritionist Sophie Gastman<\/a>, this is problematic. Healthy eating shouldn\u2019t be confusing or restrictive. In her debut cookbook, Find Your Healthy<\/a> \u2013 a practical guide with plenty of myth-busting \u2013 she cuts through the food noise, offering evidence-based healthy eating advice alongside delicious recipes<\/a> (designed to be enjoyed without guilt or overthinking).<\/p>\n

Instead of prescribing a single \u2018golden rule\u2019 for eating well \u2013 or the \u2018perfect\u2019 way to eat \u2013 Gastman acknowledges that most people (living in the real world, not Instagram) have packed schedules and limited time. \u2018There\u2019s no point telling someone to cook from scratch every night if they work two jobs and have four mouths to feed,\u2019 she says. \u2018Real life matters, so that\u2019s the kind of advice and recipes you\u2019ll find in this book.\u2019<\/p>\n

And with that in mind, here are three of Gastman\u2019s go-to high-protein recipes<\/a> from Find Your Healthy \u2013 designed for those busy mornings, quick lunches<\/a> and everything in between.<\/p>\n

The Ultimate Porridge\"bowl<\/p>\n

Joe Woodhouse<\/p>\n

This is my ultimate porridge<\/a> recipe. I\u2019ve been eating some version of it for the best part of 10 years, and the fact that I\u2019m still not sick of it says a lot. If you\u2019re wondering why porridge even needs a recipe, or how good it can really be, then you haven\u2019t 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\u2019s the perfect breakfast to keep you going all morning.<\/p>\n

Ingredients<\/p>\n

For the oats<\/p>\n

40-60g oats (a mix of regular and jumbo rolled oats works well)1 tbsp ground flaxseed (or any milled seed)A sprinkle of ground cinnamonA pinch of salt (don\u2019t skip this)10-15g protein powder (optional)Boiling water, to cover\u00bd ripe banana, mashedA splash of milk of choiceSweetener of choice, to taste<\/p>\n

Topping suggestions<\/p>\n

Frozen berries, warmed (1-2 minutes in the microwave does the trick)\u00bd ripe banana, sliced1 tbsp Greek yoghurt1 tbsp peanut butter1 Brazil nut, choppedPumpkin seedsMethod<\/p>\n

Soak the oats<\/p>\n

In a small saucepan, add the oats, flaxseed, cinnamon, salt and protein powder (if using).Add enough boiling water just to cover the oats and place a lid on the pan.Leave to soak at room temperature for at least 15 minutes or overnight \u2013 the oats should absorb most of the water. This helps the oats to soften and cook faster.<\/p>\n

Cook the oats<\/p>\n

Add the mashed banana to the pan and stir. Cook over a medium-low heat, stirring continuously and adding splashes of water as needed, until the oats are soft and creamy and you reach your desired consistency.<\/p>\n

Finish and serve<\/p>\n

Once the porridge has thickened enough, stir through a splash of milk and adjust the sweetness to taste.Pour into your favourite bowl and top with warm berries, sliced banana, yoghurt, peanut butter, a chopped Brazil nut and a sprinkle of pumpkin seeds (or whatever combination of toppings you like).<\/p>\n

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\u2019t 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\u2019t add protein powder, or skip the protein-rich toppings (Greek yoghurt, peanut butter, nuts, and seeds), you\u2019ll be hungry an hour later.<\/p>\n

Pesto Fried Egg R\u00f6sti with Balsamic Roasted Asparagus and Tomatoes\"crispy<\/p>\n

Joe Woodhouse<\/p>\n

A r\u00f6sti is basically a hash brown\u2019s fancy Swiss cousin \u2013 somewhere between a latke and a potato pancake. Here it\u2019s topped with crispy fried eggs and sweet balsamic roasted veg, so you\u2019ve covered all the bases in terms of protein, healthy fats, carbs and fibre. In other words, it\u2019s a well-balanced excuse to have a posh hash brown for breakfast.<\/p>\n

Ingredients<\/p>\n

For the r\u00f6sti<\/p>\n

2 medium potatoes (approx. 350g), skin on\u00bc tsp fine sea salt\u00bc tsp pepper2 tbsp neutral oil or unsalted butter<\/p>\n

For the balsamic roasted veg<\/p>\n

100g cherry tomatoes100g asparagus, tough ends snapped off\u00bd tbsp olive oil\u00bd tbsp balsamic vinegar\u00bc tsp garlic powderSalt and pepper, to taste<\/p>\n

For the eggs (1-2 per person)<\/p>\n

2-4 tbsp pesto, from a jar or homemade (check if vegetarian, if needed)2-4 eggs<\/p>\n

Optional garnishes<\/p>\n

Grated Parmesan cheese or vegetarian hard cheeseTorn fresh basil leavesMethod<\/p>\n

Make the R\u00f6sti<\/p>\n

Grate the potatoes using the large holes of a box grater. Place the grated potato in a bowl of cold water to rinse off the starch.Drain, then use a clean tea towel or kitchen paper to squeeze out all the excess moisture \u2013 the drier the potato, the crispier the r\u00f6sti. Transfer to a bowl and season with the salt and pepper.Heat a tablespoon of the oil or butter in a small (approx. 20cm) frying pan over a low\u2013medium heat. Add the grated potato and press it into an even layer, covering the whole pan.Cook for 8-10 minutes until the bottom is golden and crisp. If it isn\u2019t browning, turn the heat up slightly.Once golden, carefully flip onto a plate or board. Add the remaining tablespoon of oil or butter to the pan and slide the r\u00f6sti back in to cook the other side. Cook for 6-8 minutes until the second side is crisp and golden.Slide the finished r\u00f6sti onto a baking tray and keep warm under a preheated medium\u2013high grill (this step makes it extra crispy \u2013 just keep an eye on it so it doesn\u2019t burn).<\/p>\n

Roast the veg<\/p>\n

While the r\u00f6sti cooks, roast the veg. Preheat the oven to 200\u00b0C fan. Line a baking tray with baking paper.Toss the tomatoes and asparagus with the olive oil, balsamic vinegar, garlic powder, and some salt and pepper.Spread the veg out on the lined baking tray and roast for 15 minutes, or air-fry at 200\u00b0C for 10 minutes, until the tomatoes are starting to blister and the asparagus is tender and slightly charred.<\/p>\n

Fry the pesto eggs<\/p>\n

Using the same frying pan you used for the r\u00f6sti, add the pesto to the pan and fry over a low heat for a minute until it\u2019s gently sizzling.Crack in the eggs and let them cook until the edges begin to crisp. Spoon the warm pesto over the whites, then cover the pan with a lid and cook for 1-2 minutes to set the tops while keeping the yolks runny.<\/p>\n

Serve<\/p>\n

Cut the r\u00f6sti into wedges and serve with the balsamic roasted vegetables and a pesto-fried egg on top of each portion.Finish with a grating of cheese and a scattering of torn basil leaves, if you fancy.<\/p>\n

Want to… MAKE IT VEGAN? Fry the r\u00f6sti in oil or plant-based butter. Swap the pesto-fried eggs for tofu scramble drizzled with vegan pesto.
STORE THE LEFTOVERS? Keep the r\u00f6sti and veg in separate containers in the fridge for 3-4 days. Reheat the r\u00f6sti in a pan or in a preheated oven at 180\u00b0C fan or air fryer at 180\u00b0C for 8-10 minutes until crisp. Reheat the veg at the same temperature for 5-8 minutes.<\/p>\n

Spicy Harissa Sardines and Pea-Avo Smash\"sourdough<\/p>\n

Joe Woodhouse<\/p>\n

This recipe was born out of a work group chat when a colleague asked for easy work-from-home lunch ideas. Someone threw in \u2018spicy sardines on toast\u2019 and I\u2019ve been making my own version ever since. If you\u2019re not convinced by the idea of tinned sardines, you should be. They\u2019re 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!).<\/p>\n

Ingredients<\/p>\n

For the pea-avo smash<\/p>\n

80g frozen peas, defrosted\u00bc ripe avocado, peeled and stoned1 tbsp tahiniJuice of \u00bd lemon1 small garlic clove, roughly chopped1 tsp za\u2019atarA pinch of pul biber or chilli flakes (optional)1 tsp roughly chopped fresh coriander1 tsp roughly chopped fresh parsleySalt and pepper, to taste<\/p>\n

For the harissa sardines<\/p>\n

120g tin sardines in water, brine or oil, drained1 small garlic clove, grated2 tbsp rose harissa pasteJuice of \u00bd lemonA small handful of fresh coriander, choppedA pinch of pepper<\/p>\n

To assemble<\/p>\n

A thick slice of sourdough, toasted (use gluten-free, if needed) Radishes, thinly slicedBalsamic glaze or pomegranate molasses (if you have it)Method <\/p>\n

Make the pea-avo smash<\/p>\n

In a small food processor or blender, blend the peas, avocado, tahini, lemon juice, garlic, za\u2019atar and pul biber or chilli flakes (if using).Add the fresh herbs and pulse to combine. Season to taste with salt and pepper.<\/p>\n

Season the sardines<\/p>\n

In a bowl, lightly mash the drained sardines with a fork, then mix in the garlic, harissa paste, lemon juice, coriander and a pinch of pepper.<\/p>\n

Assemble<\/p>\n

Spread a generous layer of the pea-avo smash on the toasted sourdough.Top with thinly sliced radishes for crunch, then the harissa-sardine mix and finish with a drizzle of balsamic glaze or pomegranate molasses. Cut in half and tuck in!<\/p>\n

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\u2019ATAR? 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 \u2013 try mackerel, salmon or even tuna.
SPEED THINGS UP? Skip the blender and just mash the peas and avocado with a fork. It\u2019ll be a bit chunkier, but still delicious (and one less thing to clean).<\/p>\n

Recipes extracted from Find Your Healthy<\/a> by Sophie Gastman (Ebury Press, \u00a326)<\/p>\n","protected":false},"excerpt":{"rendered":"In a world where food trends seem to be changing faster than TikTok recipes go viral \u2013 one…\n","protected":false},"author":2,"featured_media":416577,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[196566,159888,190994,196563,196565,637,1345,163,85,46,195853,636,543,196564,139206],"class_list":["post-416576","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-collection-high-protein-recipes","tag-collection-nutrition-app","tag-collection-recipes","tag-content-type-recipe","tag-contentid-0d63f2cf-79c2-421d-bae2-91f1615f0891","tag-displaytype-standard-article","tag-hasproduct-true","tag-health","tag-il","tag-israel","tag-issyndicated-false","tag-locale-gb","tag-nutrition","tag-shorttitle-3-high-protein-recipes-that-actually-keep-you-full","tag-subsection-healthy-eating"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/416576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=416576"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/416576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/416577"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=416576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=416576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=416576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}