Food and Recipes Archives | Frive

High Volume, Low Calorie Foods To Keep You Full & Satisfied

Eddie Tibbitts — Thu, 23 Jul 2026 10:24:00 +0000

25 High Volume, Low Calorie Foods That Keep You Full For Longer

by Frive Team | Updated 23rd July, 2026 | Food & Recipes

TL;DR: High volume, low calorie foods are rich in water and fibre, so you can eat large portions for very few calories. The best examples include leafy greens (15 to 25 kcal per 100g), cucumber (15 kcal), watermelon (30 kcal), broth based soups and air popped popcorn. Pair them with lean protein to stay full for hours.

Trying to cut calories but constantly feeling hungry? The answer might not be eating less, but eating differently. High volume, low calorie foods give you more to chew on, literally. Because they are full of fibre and water, they let you eat satisfying portions without loading up on calories. This guide covers the 25 best options with their calories per 100g, the snacks that actually fill you up, and seven meal ideas that put it all together.

The 25 best high volume, low calorie foods at a glance

Every food below is listed with its approximate calories per 100g and what actually fills you up (water, fibre or protein), grouped by category. Figures are approximate and based on standard UK nutrition data.

At a glance: 25 high volume, low calorie foods
Food	Kcal/100g	What fills you up	Best use
Vegetables
1. Celery	14	Water + fibre	Crunchy snacking, soups
2. Lettuce	15	Water	Salad bases, wraps
3. Cucumber	15	Water	Salads, snack sticks
4. Courgette	17	Water	Noodles, roasting, grating into oats
5. Tomatoes	18	Water	Sauces, salads, roasting
6. Mushrooms	22	Water + fibre	Bulking out mince, stir fries
7. Spinach	23	Water + fibre	Wilting into anything
8. Cauliflower	25	Fibre	Rice swap, roasting
9. Cabbage	25	Fibre	Slaws, stir fries
10. Broccoli	34	Fibre	Sides, soups, grain bowls
Fruits
11. Watermelon	30	Water	Sweet cravings, hydration
12. Strawberries	32	Water	Snacks, yoghurt bowls
13. Grapefruit	42	Water	Breakfast, salads
14. Oranges	47	Water + fibre	Portable snack
15. Apples	52	Water + fibre	Portable snack, slow eating
16. Raspberries	52	Fibre	Highest fibre berry, yoghurt bowls
Lean proteins
17. Egg whites	52	Protein	Omelettes, scrambles
18. 0% Greek yoghurt	59	Protein	Breakfast base, creamy swaps
19. White fish (cod)	82	Protein	Big, lean dinners
20. Cottage cheese	98	Protein	High protein snacking
21. Prawns	99	Protein	Stir fries, salads
22. Chicken breast (cooked)	165	Protein	The lean protein anchor for volume meals
Grains and pulses
23. Porridge oats (made with water)	71	Fibre	Filling breakfasts
24. Boiled potatoes	87	Starch + water	One of the most satiating foods tested
25. Cooked lentils	116	Fibre + protein	Soups, curries, salads

Figures are approximate and based on standard UK nutrition data.

What are high volume, low calorie foods?

High volume, low calorie foods are foods rich in water and fibre that you can eat in large portions without consuming many calories; think leafy greens, berries, broth based soups and air popped popcorn. They physically fill your stomach and help you feel satisfied, even though the calorie count stays low.

This way of eating is based on a principle called energy density: the number of calories in a given weight of food. Foods with low energy density, like cucumber or strawberries, take up more space in your stomach and digest more slowly, which triggers fullness signals before you have eaten too many calories. This approach, known as volumetrics and developed by Dr Barbara Rolls, has been linked to better weight loss results than diets built around meal replacements, largely because it is easier to stick with.

The maths makes the point better than any theory. 100g of crisps carries around 530 kcal; 100g of strawberries carries 32. Same weight on the plate, seventeen times the calories. Eat 500g of food built from the list below and you might total 150 to 250 kcal; the same weight of pastry, cheese and crisps clears 2,000. Your stomach measures weight and stretch, not calories, which is exactly the loophole volume eating uses.

Lower volume foods like nuts, cheese and oils pack a lot of calories into small portions. They are not "bad" foods, but they provide little physical volume, which makes it easy to overeat without noticing. If you want filling, low calorie foods doing the work at every meal, the trick is simply to build your plate around the high water, high fibre options and add lean protein for staying power.

Skip the cooking: Frive’s low calorie meal plan keeps every dish under 500 kcal, freshly made with no ultra processed ingredients.

From the Frive menu: Low calorie meals under 500 kcal, packed with nutrition

What are the benefits of volume eating?

In short: you feel fuller on fewer calories, which makes healthy eating dramatically easier to sustain. Here is what that looks like in practice:

Fuller for longer: high volume foods trigger fullness signals through your stomach’s stretch receptors, reducing overall calorie intake without any sense of deprivation.

Easier weight management: satisfying portions make a calorie deficit easier to stick with than restrictive or replacement based diets.

Fewer cravings: when meals genuinely satisfy, you are less likely to reach for calorie dense snacks like sweets, cheese and crisps later on.

Effortless portion control: large portions of low energy density foods provide visual and physical satiety, so you naturally stop when full without weighing every bite.

Steadier blood sugar: fibre rich, high volume foods slow the absorption of sugar into the bloodstream, which can reduce energy crashes and sugar cravings.

Better digestion: most high volume foods are high in fibre, which keeps digestion regular and supports a healthy gut microbiome.

Steady energy: unlike calorie dense snacks that spike and crash, high volume options fuel you gradually thanks to their fibre, water and nutrient content.

In contrast, high calorie, low volume foods like chocolate, nuts and cheese are easy to overeat: a few bites can contain hundreds of calories while offering little satiety. That mismatch is often why a calorie deficit fails; not too little willpower, just too much hunger. Studies of low energy density diets consistently find people eat a similar weight of food day to day regardless of its calories, which is why lowering the energy density of your meals reduces intake without reducing satisfaction.

The 25 best foods, category by category

Here is how to actually use each group, with the standout foods in each.

Low calorie vegetables

14 to 34 kcal per 100g

Vegetables are the backbone of volume eating: mostly water and fibre, packed with micronutrients, and cheap.

Leafy greens (lettuce, spinach, rocket): incredibly low in calories but full of water and fibre. Swap tortilla wraps for large romaine leaves, or add a handful of spinach to stir fries and smoothies.

Cruciferous veg (broccoli, cauliflower, cabbage): fibre rich with real substance and dense texture. Roast cauliflower instead of potatoes, use cauliflower rice, or blitz broccoli into soups.

Courgette: light, hydrating and endlessly versatile: grate it into oats, spiralise it into noodles in place of pasta, or roast it as a side.

Cucumber and celery: the classic high volume snacks at around 15 kcal per 100g. Their crunch slows eating down, giving your brain time to register fullness. Dip into hummus instead of crackers.

Tomatoes and mushrooms: juicy, low energy density flavour carriers. Use chopped tomatoes as a pasta sauce base instead of cream, and fold chopped mushrooms through mince to stretch it further for fewer calories.

Water rich fruits

30 to 52 kcal per 100g

Watermelon and strawberries: sweet, hydrating options that curb sugar cravings without the calorie hit of biscuits. Watermelon is around 92% water.

Raspberries: the fibre champion of the fruit bowl at roughly 7g of fibre per 100g, which is why they keep you fuller than their 52 kcal suggests.

Grapefruit and oranges: water and fibre rich citrus that takes time to peel and eat, a natural brake on mindless snacking.

Apples: high in pectin fibre and water; eating one before a meal has been shown to reduce how much people eat afterwards.

Lean proteins

52 to 165 kcal per 100g

Protein is the missing piece in most volume eating advice. It is the most satiating macronutrient, and pairing it with high volume foods beats volume alone for keeping hunger away.

Egg whites: almost pure protein at 52 kcal per 100g; bulk out a whole egg omelette with extra whites for a bigger plate at a small calorie cost.

0% Greek yoghurt: creamy, versatile and around 10g of protein per 100g. Use it as a breakfast base or a swap for cream and mayonnaise.

White fish and prawns: huge, lean portions for their calories; a 150g cod fillet is under 130 kcal. Perfect for big dinners that stay light.

Cottage cheese: a high protein snack that pairs well with the vegetable sticks above.

Chicken breast: the densest food on our list at 165 kcal per 100g, but its protein content makes it the anchor that turns a bowl of vegetables into a meal that lasts all afternoon.

Whole grains and pulses

71 to 116 kcal per 100g

Porridge oats made with water: oats swell dramatically when cooked, so a modest 40g serving becomes a big, warming bowl at around 150 kcal.

Boiled potatoes: unfairly maligned; plain boiled potatoes rank among the most satiating foods ever tested, at only 87 kcal per 100g. It is the frying and toppings that add up.

Lentils and beans: fibre and protein together make pulses exceptionally filling. Slightly higher in calories than vegetables, but they work harder per calorie than almost anything else. If you have IBS or struggle with bloating, start small; lentils are often the easiest on the gut.

High volume, low calorie snacks

Snacking is where most calorie budgets quietly fall apart. These options give you plenty to eat for very little:

Air popped popcorn: a big 20g bowl is around 80 kcal, with fibre to keep you full. Season with herbs or a little nutritional yeast rather than butter.

Veg sticks and hummus: cucumber, celery, carrot and pepper with two tablespoons of hummus comes in around 120 kcal.

Berries with 0% Greek yoghurt: a large bowl for roughly 120 kcal, with protein for staying power.

Rice cakes: around 35 kcal each; top with cottage cheese and tomato for a more substantial bite.

Miso soup: warming, savoury and about 35 kcal a bowl; brilliant for the late afternoon slump.

Pickled gherkins: crunchy, salty satisfaction at roughly 12 kcal per 100g.

Frozen grapes: a sweet treat that takes ages to eat; a handful is around 55 kcal.

Skip the cooking: browse this week’s Frive menu for fresh, portion controlled meals with the full nutrition on every label.

Volume eating recipes: 7 high volume, low calorie meal ideas

Approximate calories are per serving. Each idea combines volume foods with a protein source, the pairing that keeps you full for hours.

Veggie packed stir fry (around 350 kcal): courgette, broccoli, cabbage and mushrooms in soy, garlic and chilli, with prawns or chicken, served over cauliflower rice or a small scoop of brown rice.

Souped up salad (around 400 kcal): a big base of leafy greens with cherry tomatoes, cucumber, celery and lentils, topped with grilled chicken or tofu and a balsamic drizzle.

Berry yoghurt bowl (around 250 kcal): 0% Greek yoghurt with mixed berries, a teaspoon of chia seeds and cinnamon; breakfast or dessert.

Stuffed courgettes (around 300 kcal): hollowed courgettes filled with lentils, chopped tomatoes, garlic and herbs, baked until tender.

Broth bowl (around 320 kcal): miso broth with steamed greens, shredded carrots, tofu and courgette noodles for a light, warming dinner.

Prawn courgetti (around 280 kcal): spiralised courgette with garlic prawns, cherry tomatoes and chilli; pasta night feel at a quarter of the calories.

Big batch chicken and vegetable soup (around 330 kcal): chicken breast, cabbage, celery, tomatoes and beans simmered in stock; makes several lunches.

Skip the cooking: Frive’s chefs build the same high volume, protein paired logic into every meal on the menu, with calories and macros printed on the label.

What foods should you limit?

Knowing what to limit matters as much as knowing what to eat. These foods are dense in calories but low in volume, so they are easy to overeat:

Sweets and pastries: small in size but packed with sugar and calories, with very little satiety or nutrition.

Cheese and fatty meats: calorie dense and easy to overdo; even small portions add up quickly.

Fried foods: high in fat and low in fibre and water, so they do little for fullness.

Nuts and nut butters: healthy in moderation but very calorie rich; stick to measured portions.

Sugary drinks and alcohol: calories that never touch your stomach’s stretch receptors, and they can spike hunger later.

From the Frive menu: Freshly made, low calorie meals with no ultra processed ingredients

Is volume eating safe and sustainable?

Yes, provided you keep balance in mind. Volume eating is not about living on mountains of salad; your body still needs enough energy, protein, healthy fats and micronutrients to function well, in line with the NHS Eatwell guidance. A diet made entirely of cucumber and popcorn will not work long term. Pair volume foods with good protein sources and healthy fats, keep plenty of variety and colour on your plate, and treat the approach as a structure for satisfying meals rather than a restriction tool.

For most people aiming to lose weight safely, a deficit of around 500 calories below maintenance is the sensible ceiling; volume eating simply makes that deficit feel like far less of a sacrifice.

How do you make volume eating work day to day?

A few habits make the difference between a diet phase and a way of eating:

Tune into hunger cues: high volume meals help you feel full, but eat when genuinely hungry and slow down enough to notice when you have had enough.

Eat without distractions: mindful eating helps you enjoy food more and stop naturally, even with a full plate.

Prioritise protein at every meal: volume fills you now; protein keeps you full later. Every meal above pairs the two.

Choose wisely when eating out: pick dishes loaded with vegetables or broth based soups, ask for dressings on the side, and swap fries for salad or extra greens.

Prep ahead, or skip the prep entirely: batch cook soups and salads, or let Frive do it: meals built on whole, high volume ingredients with satiety in mind, no calorie counting required.

A simple plate formula to remember: half the plate non starchy vegetables, a quarter lean protein, a quarter smart carbohydrates (potatoes, oats or pulses), plus a thumb of healthy fats for flavour and vitamin absorption. Build every lunch and dinner that way and the volume, the protein and the calorie control all take care of themselves without a single gram weighed.

“The food is tasty and has clean ingredients, and it’s really helpful to have all the nutritional information ready. I also felt really full after each meal.” Soph, Frive customer

Eat more, weigh less: the volume eating way

Eating well does not have to mean going hungry. Fill your plate with fibre rich vegetables, water rich fruits, lean proteins and broth based meals and you get the volume your stomach wants with the nutrition your body needs, while the calories quietly take care of themselves.

Frive meals are built around this same philosophy: low calorie, high volume ingredients, natural foods, and proper portions of protein, with no calorie counting and no restrictive rules.

Dig into Frive’s menu and see how easy it is to eat more for less. Less effort, fewer calories, more satisfaction.

*Please note, offers are subject to change. At the time of writing, Frive is offering an introductory discount on first week orders for new customers.

FAQs

What is the highest volume, lowest calorie food?

Leafy greens like lettuce, spinach and rocket top the list at around 15 to 25 kcal per 100g, being mostly water and fibre. Celery (14 kcal) and cucumber (15 kcal) are close behind. All of them let you fill your plate, and your stomach, for a near negligible calorie cost.

What foods are very filling but low in calories?

The most filling low calorie foods combine water or fibre with protein: broth based soups, boiled potatoes, porridge, berries, legumes, air popped popcorn and lean proteins like white fish and 0% Greek yoghurt. They take up space in your stomach and digest slowly, keeping you fuller for longer without extra calories.

How can I add volume to meals without adding calories?

Bulk every meal with non starchy vegetables, water rich fruits, leafy greens or broth. Grate courgette into oats, fold mushrooms through mince, serve curries on cauliflower rice, and start meals with soup or salad. Pair with lean protein and a little healthy fat so the fullness actually lasts.

What is volume eating?

Volume eating means filling your plate with foods that are low in calories but high in physical volume, mainly thanks to water and fibre. Based on the energy density principle behind the volumetrics approach, it lets you eat satisfying portions while naturally keeping total calories down, which makes it easier to sustain than restrictive dieting.

Does volume eating help you stick to a calorie deficit?

Yes. Hunger is the main reason calorie deficits fail, and high volume meals directly address it by stretching the stomach and slowing digestion. Eating bigger portions of low energy density foods makes a deficit feel like normal eating rather than restriction, which is what keeps people consistent for long enough to see results.

Can volume eating support muscle gain or fat loss?

Both, if protein is included. For fat loss, volume manages hunger while calories stay low. For muscle gain, pair high volume vegetables with enough lean protein (chicken, fish, eggs, Greek yoghurt) and adequate overall calories. Volume without protein leaves you full now but hungry later; the pairing is what works.

How do I recover well from training on a low calorie diet?

Prioritise protein at every meal, around 20 to 40g, and use volume foods to satisfy appetite around it. Fibre rich carbohydrates like potatoes, oats and pulses refill energy stores while keeping calories controlled. Recovery suffers when protein drops too low, not when overall portions are simply more vegetable heavy.

40% off 1st Week + 20% off Next 2 Weeks

The post High Volume, Low Calorie Foods To Keep You Full & Satisfied appeared first on Frive.

15 Quick & Healthy Lunch Ideas for Busy Professionals

Eddie Tibbitts — Thu, 23 Jul 2026 08:49:00 +0000

15 Easy, Healthy Lunch Ideas for Work That Beat the Meal Deal

by Frive Team | Updated 23rd July, 2026 | Food & Recipes

The easiest healthy lunch ideas for work fall into four groups: batch cook options like soups and grain bowls, grab and go cold lunches like wraps and deli pots, high protein choices like chicken salads and egg muffins, and heat and eat meals. Most take 5 to 30 minutes to prep and cost less than a daily meal deal habit.

Finding a decent lunch when you’re juggling back to back meetings shouldn’t feel like another job, yet for most busy professionals it is the first meal to slip. The 15 ideas below are built for real workdays: some you prep on Sunday, some you assemble in five minutes, some you eat cold at your desk and some heat in minutes when you need something comforting. All of them beat the sad meal deal on nutrition, and most beat it on cost too.

At a glance: quick picks for busy workdays

Quick picks for busy workdays
Lunch idea	Prep time	Hot or cold	Protein	Skip the prep option
Batch cooked soup	20 to 30 mins (batch)	Hot	15 to 25g	A fragrant beef and jasmine rice bowl from the Frive menu
Wraps with chicken, tuna or falafel	5 mins	Cold	20 to 30g	A naked chicken burrito bowl style dish
Adult lunchbox	10 mins	Either	15 to 25g	A protein smoothie plus a vegetable side
High protein chicken or tofu salad	15 mins	Cold	30 to 45g	A satay style chicken rice bowl with around 50g protein
No cook deli pots	5 to 10 mins	Cold	15 to 25g	A ready to eat deli style bowl
Speedy couscous salad	10 to 15 mins	Either	15 to 20g	A bean burrito bowl or sweet potato curry style dish

Why does a healthy work lunch matter?

Because your afternoon runs on it. A balanced midday meal keeps focus, energy and decision making steady and helps you dodge the 3pm slump. The NHS advises keeping to regular, balanced meals, as long stretches without eating contribute to fatigue and dips in concentration. Protein rich lunches improve satiety and provide steady energy rather than the spike and crash that follows refined carbs and sugary snacks, and the British Nutrition Foundation highlights protein’s role in maintaining energy and repairing muscle. In practice: clearer meetings, fewer vending machine visits, better afternoons.

Lunch maths: the meal deal vs making your own

Before the ideas, the numbers. A £4 to £5 meal deal habit is £20 to £25 a week, over £1,000 a year, for a sandwich, crisps and a drink that leave you hungry by 4pm. Here is how the alternatives stack up:

What a work lunch really costs
Option	Cost per lunch	Cost per week	Effort
Supermarket meal deal	£4 to £5	£20 to £25	None, but repetitive and carb heavy
Batch cooking (ideas below)	£2 to £3	£10 to £15	1 to 2 hours on Sunday
Meal prep delivery provider	From £6	From £30	None; heats in minutes, macros on the label

Batch cooking is the clear winner on pure cost. A meal prep delivery provider sits closer to the meal deal on price but buys back your Sunday and puts the nutrition on the label; our guide to how much meal prep delivery really saves you runs the full numbers including time and food waste.

From the Frive menu: Fresh, protein packed lunches ready in minutes

15 easy, healthy lunch ideas for work

The best work lunches are practical, nutritious and easy to fit into a packed schedule. Here are 15, grouped by how you make them.

Batch cook lunch ideas you can prep ahead

One or two hours on a Sunday buys you most of the week. These four scale up easily, keep for three to four days in the fridge, and cost £2 to £3 a portion.

1. Batch cooked soup (15 to 25g protein, 20 to 30 mins for several days): there’s nothing more comforting than a big pot of soup simmering on the stove. Lentil, chicken or vegetable based soups are rich in fibre and fluid, which keep you full and energised. Make enough for a few days and a warming, nutrient dense lunch is always waiting.

2. Batch cooked pasta salad (15 to 20g protein, 25 mins): wholegrains release energy slowly, reducing the risk of mid afternoon fatigue. Add a light dressing or pesto plus tuna, chicken or beans, and you have several ready to go portions that feel fresh every time.

3. Meal prep grain bowls (25 to 35g protein, 30 mins for 3 to 4): start with quinoa, couscous or brown rice, add roasted vegetables and a protein like chicken, tofu or beans. Slow release carbs, fibre and protein in one container; prep a few and you always have a balanced lunch to grab.

4. Leftover roast and slaw sandwiches (20 to 30g protein, 10 mins): Sunday’s roast becomes Monday’s lunch with very little effort. Layer leftover chicken, beef or roasted vegetables into sandwiches or wraps and add a crisp slaw for fibre and crunch. A satisfying way to cut food waste.

Skip the cooking: no Sunday batch session required; Frive’s menu delivers fresh, chef prepared lunches that keep for up to seven days in the fridge.

Easy grab and go cold lunches

For mornings when nothing is prepped: each of these comes together in ten minutes or less, travels well and needs no reheating, which also makes them the desk dining defaults.

5. Adult lunchbox ideas (15 to 25g protein, 10 mins): a grown up version of the school lunchbox: whole grain crackers, cheese, lean protein and cut vegetables give you the right mix of macronutrients to stay full through the afternoon, with just enough nostalgia to make lunch feel like a break. Endlessly customisable, they are one of the best adult work lunch ideas when time is tight.

6. Easy wraps (20 to 30g protein, 5 mins): few lunches are as effortless as rolling a wholegrain wrap around chicken, tuna or falafel. Portable protein and slow release carbs, made in the morning or the night before, ideal when your break is short.

7. Veggie and hummus snack pots (10 to 15g protein, 5 mins): chopped vegetables with a pot of creamy hummus deliver fibre, plant protein and healthy fats in one refreshing package. No cooking, and perfect between meetings.

8. No cook deli pots (15 to 25g protein, 5 to 10 mins): the desk friendly charcuterie board: sliced meats, cheese, olives and salad vegetables portioned into containers for the week. Including protein at lunch increases fullness and cuts the chance of unhealthy snacking later.

High protein lunch ideas for work

Protein is what separates a lunch that lasts until dinner from one that fails by mid afternoon. Aim for 25 to 40g; these four make that easy.

9. Energy packed lentil soup (18 to 25g protein, 30 mins batch): lentils bring plant protein, fibre and complex carbohydrates together, keeping energy levels steadier than refined grains. One Sunday pot covers several days.

10. Protein packed egg dishes (20 to 30g protein, 20 mins batch): eggs are a complete protein and one of the cheapest around. Omelettes, boiled egg salads or a batch of egg muffins made ahead give you a portable, high quality protein hit whenever you need it.

11. High protein chicken or tofu salad (30 to 45g protein, 15 mins): the workday classic: lean protein on a base of colourful vegetables for fibre and micronutrients. Endlessly customisable, from Mediterranean bowls to sesame dressed Asian style salads.

12. DIY high protein snack plates (25 to 35g protein, 10 mins): a flexible mix and match option: boiled eggs, sliced turkey or chicken, nuts, seeds and a little cheese. No cooking, plenty of staying power for busy afternoons.

Skip the cooking: every dish on the Frive menu lists protein on the label, with plenty of 40g+ options for heavy training days.

Heat and eat options

For the days when cold food will not cut it: warm, comforting options that still take minutes rather than an evening.

13. Heat and eat ready meals (25 to 50g protein, 3 mins): a good ready meal turns a hectic day into a manageable one; the trick is choosing options built on natural ingredients rather than ultra-processed ones. Fresh, chef prepared meals heat in about three minutes and remove the decision entirely.

14. Portable protein pots (20 to 30g protein, 10 mins): grilled chicken with grains, or yoghurt with nuts and seeds: compact, fridge friendly and nutritionally mighty. Higher protein lunches are consistently linked with reduced hunger through the afternoon.

15. Speedy couscous salad (15 to 20g protein, 10 to 15 mins): couscous cooks in minutes; toss it with roasted vegetables, chickpeas and herbs for a lunch rich in fibre and plant protein that works hot or cold.

No fridge or microwave at work? Here’s what works

Plenty of workplaces, sites and vans have neither. Build lunches that hold at room temperature for a few hours: wraps and sandwiches made that morning, an insulated flask of soup (heat it at home, it stays hot until lunch), a lunchbox with an ice pack for anything containing meat, fish, eggs or dairy, and shelf stable extras like oatcakes, nut butter sachets, tinned fish pouches and fruit. Avoid rice dishes unless they have been kept properly chilled; cooked rice is the one leftover that genuinely needs a fridge.

From the Frive menu: Ready in three minutes, no prep, no planning

How do you build a balanced work lunch?

Every idea above follows the same simple formula, and it works for anything you improvise too: a palm sized portion of protein (chicken, tuna, eggs, tofu, beans), a fist of wholegrains or starchy carbs (wholegrain bread, couscous, brown rice, potatoes), half the container filled with vegetables or salad, and a thumb of healthy fats (olive oil dressing, hummus, a few nuts or seeds). Add water rather than a sugary drink; mild dehydration is a quietly common cause of afternoon headaches and flagging focus. Build to that pattern and the energy, fullness and nutrition sort themselves out, whatever the ingredients.

A week of work lunches: sample plan

Here is how the ideas above fit together into a realistic week, with all the prep happening on Sunday evening and Wednesday morning:

A realistic week of work lunches
Day	Lunch	When you prep it
Monday	Leftover roast and slaw sandwich	Sunday, 10 mins
Tuesday	Batch cooked soup	Sunday batch
Wednesday	High protein chicken or tofu salad	Wednesday morning, 15 mins
Thursday	Grain bowl from the Sunday batch	Sunday batch
Friday	No cook deli pot	Thursday evening, 5 mins

Skip the cooking: or replace any day with a fresh, ready in minutes meal from this week’s Frive menu; delivered twice a week, so lunches stay fresh to Friday.

How do you stop skipping lunch?

Remove the effort and the decision making. A few habits keep lunch happening on even the busiest days:

Pack lunch the night before to avoid the morning rush

Batch cook a few dishes to cover several days

Keep the fridge stocked with ready to eat options like grain bowls, wraps or soups

Keep one zero effort backup available: a fresh ready meal that heats in minutes

Build every lunch around protein, wholegrains and vegetables for steady energy

“The stress of planning meals and starting cooking after a busy day has gone. I know I’m eating a well balanced diet instead of grabbing a meal deal or toast.” A Frive customer

Make healthy work lunches effortless

Small changes mean a healthy lunch is always waiting, even on your busiest days. Batch cook when you have the time, keep grab and go options for when you don’t, and let the meal deal become the exception rather than the routine.

And when you would rather skip the prep entirely, Frive delivers fresh, nutritionist designed meals that are ready in minutes, so you can eat well without the planning. Try Frive today and make healthy office lunches effortless.

*Please note, offers are subject to change. At the time of writing, Frive is offering an introductory discount on first week orders for new customers.

FAQs

What are the best quick lunch ideas for work?

The fastest healthy options are wraps with lean fillings, no cook deli pots, veggie and hummus pots and DIY snack plates, all ready in five to ten minutes. For zero effort, batch cook soups and grain bowls on Sunday, or keep a fresh ready meal in the fridge that heats in about three minutes.

How can I eat healthy at work without a fridge or microwave?

Pack lunches that hold at room temperature for a few hours: morning made wraps, an insulated flask of hot soup, oatcakes with nut butter, tinned fish pouches and fruit. Use a lunchbox with an ice pack for anything with meat, eggs or dairy, and avoid reheated rice without proper chilling.

Can I prep a week of work lunches in advance?

Yes. Batch cook two dishes on Sunday, a soup and a grain bowl base, then portion into airtight containers and add dressings just before eating. A midweek top up (a fresh salad or deli pot) keeps the end of the week from feeling stale. Most people manage a full week from about 90 minutes of prep.

What high protein lunches keep you full during long workdays?

Aim for 25 to 40g of protein at lunch: chicken or tofu salads, egg muffins, salmon grain bowls, Greek yoghurt pots or a high protein ready meal. Protein slows digestion and steadies blood sugar, which is what prevents the 3pm energy dip and the vending machine visit that follows.

Is it cheaper to make your own lunch than buy a meal deal?

Almost always. Batch cooked lunches work out at £2 to £3 a portion against £4 to £5 for a meal deal, saving £10 or more a week. Fresh meal delivery sits above both on price but removes all prep time, so the right answer depends on whether money or time is tighter.

What healthy lunches can I eat cold at my desk?

Wraps, adult lunchboxes, deli pots, pasta salads and hearty grain salads all travel well and need no reheating. Add a small tub of hummus or yoghurt for extra protein. These options work anywhere with no kitchen access, from open plan offices to site cabins and vans.

Are ready meals a healthy option for work lunches?

They can be, if you choose well. Look for meals built on natural ingredients with visible vegetables, 25g+ of protein and no ultra processed ingredients, and treat the nutrition label as the deciding factor. Fresh, chef prepared ready meals are a different category from the long life supermarket kind.

40% off 1st Week + 20% off Next 2 Weeks

The post 15 Quick & Healthy Lunch Ideas for Busy Professionals appeared first on Frive.

20 High Energy Foods That Fight Fatigue All Day (UK)

Eddie Tibbitts — Thu, 23 Jul 2026 04:55:00 +0000

20 High Energy Foods That Fight Fatigue All Day

by Frive Team | Updated 23rd July, 2026 | Food & Recipes

The best energy food is oats: slow release carbohydrates, B vitamins and fibre that fuel you for hours without a crash. Other top high energy foods include bananas, eggs, salmon, lentils, Greek yoghurt and nuts. For steady energy all day, build meals that pair slow release carbs with protein and healthy fats.

If you’re constantly running on empty, you’re not alone: a YouGov poll found that one in eight UK adults feel tired all the time, and another quarter are exhausted most of the time. The good news is you don’t need endless coffee or sugary snacks to stay awake. The right foods for energy keep you fuelled and focused without the crash. Here are the 20 best, what makes each one work, and seven meal ideas that put them together.

What is the best energy food?

Oats are the best all round energy food. They combine slow release complex carbohydrates with B vitamins that help convert food into energy, plus enough fibre to keep blood sugar steady for hours, which is why porridge outlasts almost any breakfast for staying power. Close runners up are bananas (nature’s energy bar), eggs (protein plus B12 and choline) and salmon (omega 3s plus niacin and B12). The real secret is pairing: a slow release carb plus a protein beats either on its own.

The 20 best high energy foods at a glance

Ranked by how well each food delivers steady, lasting energy, with the nutrient doing the work and the best moment to eat it.

At a glance: the 20 best high energy foods
Food	Key energy nutrient	Why it works	Best time to eat
The top 10
1. Oats	Complex carbs + B vitamins	Slow, steady glucose release	Breakfast
2. Bananas	Natural sugars + fibre + B6	Quick but sustained lift	Pre workout, mid morning
3. Eggs	Protein + B12 + choline	Hours of fullness, sharp focus	Breakfast or lunch
4. Salmon	Omega 3 + niacin + B12	Fights inflammation linked fatigue	Lunch or dinner
5. Lentils	Iron + fibre + protein	Supports oxygen transport	Lunch or dinner
6. Greek yoghurt	Protein + B12	Steadies blood sugar	Breakfast or snack
7. Nuts and seeds	Magnesium + healthy fats	Slow burning fuel for energy production	Snacks
8. Sweet potatoes	Complex carbs + manganese	Long lasting fuel, no crash	Dinner
9. Spinach	Iron + magnesium + vitamin C	Feeds red blood cells	Any meal
10. Brown rice	Complex carbs + manganese	Steady energy from a fibre rich grain	Lunch or dinner
10 more great energy foods
11. Quinoa	Complete protein + slow carbs	All nine amino acids plus lasting fuel	Lunch
12. Lean chicken	Niacin + B6 + B12	Nearly a full day of niacin per serving	Lunch or dinner
13. Beans and chickpeas	Fibre + iron + protein	Filling, steady and budget friendly	Lunch or dinner
14. Dates	Natural sugars + potassium	Fast natural energy	Pre workout, afternoon
15. Oranges	Vitamin C + natural sugars	Helps iron absorption too	Snacks
16. Whole grain bread	Fibre + B vitamins	Steady base for balanced meals	Breakfast or lunch
17. Avocado	Healthy fats + magnesium	Slow digesting, steady glucose	Breakfast or lunch
18. Cottage cheese	Protein + B12	Light but lasting	Snacks, evening
19. Dark chocolate (70%+)	Theobromine + flavanols	Gentle lift without the jitters	Afternoon
20. Green tea	L-theanine + gentle caffeine	Calm, focused alertness	Morning, early afternoon

From the Frive menu: Slow release carbs, quality protein and healthy fats in every meal

Why do energy levels matter?

Energy levels shape how well you think, move and function. When you’re running low, simple tasks feel like a struggle, focus and motivation dip, and your mood follows. Fatigue is more than sleepiness: it’s the drained, sluggish feeling that sticks around even after rest, and common signs include brain fog, irritability, muscle heaviness, headaches and catching every cold going round. Persistent exhaustion can also point to low iron or B12, which is worth ruling out with a blood test rather than guessing at. Occasional tiredness is normal; if it persists, the NHS advice on fighting fatigue recommends regular meals, movement and sleep first, and a GP conversation if nothing shifts. Diet is the lever you control three times a day.

What foods give you energy?

Foods that combine slow release carbohydrates, protein or healthy fats with the micronutrients your body uses to make energy: B vitamins, iron and magnesium. Your body runs on three macronutrients, and each plays a different energy role:

Carbohydrates: the body’s main energy source, powering everything from brain function to muscle movement. Whole grains, fruits and vegetables release glucose steadily, keeping you going without the crash.

Protein: built from amino acids that repair muscle and build tissue, protein digests slowly and steadies blood sugar; think chicken, Greek yoghurt, tofu, salmon and eggs.

Fat: the most concentrated energy source, with more than twice the energy per gram of carbs or protein. Fats from avocados, nuts, seeds and olive oil also help absorb vitamins A, D and E.

Micronutrients do the behind the scenes work: iron transports oxygen in your blood (spinach, lentils, red meat), and B vitamins convert food into usable energy (eggs, nuts, whole grains, leafy greens). Most persistent afternoon slumps trace back to meals missing one of these pieces.

The 20 best high energy foods, group by group

Slow release carbohydrates (1, 2, 8, 10, 11, 14, 16)

Oats: the number one for a reason: slow release carbs, B vitamins and blood sugar steadying fibre. How to eat: porridge with nuts and fruit, overnight oats, or blended into smoothies.

Bananas: nature’s energy bar: glucose, fructose and sucrose with fibre to slow the release, plus vitamin B6. How to eat: on their own, sliced over oats, or with peanut butter for a balanced snack.

Sweet potatoes: complex carbs, fibre and manganese, which helps break down nutrients into energy. How to eat: roasted, mashed, or as wedges alongside a protein.

Brown rice: keeps its fibre rich outer layer, so energy arrives steadily rather than in a spike; rich in manganese and B vitamins. How to eat: as a base for stir fries, curries and grain bowls.

Quinoa: technically a seed and a complete protein, with all nine essential amino acids plus slow release carbs. How to eat: in salads and grain bowls.

Dates: dense natural sugars with potassium and fibre; one of the fastest clean energy hits available. How to eat: two or three with nuts as an afternoon pick me up, or chopped through porridge.

Whole grain bread: fibre and B vitamins for steady energy where white bread spikes and crashes. How to eat: toast with nut butter, eggs or avocado.

Skip the cooking: every dish on the Frive menu is built on exactly this logic: slow release carbs paired with protein, macros on the label.

Protein for lasting energy (3, 4, 6, 12, 18)

Eggs: high quality protein, B12 and choline keep you full for hours and your brain sharp, plus leucine for muscle recovery. How to eat: scrambled, boiled into salads, or as a veggie omelette.

Salmon: omega 3 fats help counter the inflammation that can sit behind fatigue, while B12 and niacin convert food into energy. How to eat: grilled or baked for dinner, or flaked into salads.

Greek yoghurt: nearly double the protein of regular yoghurt with B12, keeping blood sugar level and hunger quiet; the live cultures support gut health too. How to eat: breakfast base with fruit and nuts, or a thick snack.

Lean chicken: loaded with niacin, B6 and B12; a single serving provides nearly all your daily niacin, a key player in reducing tiredness. How to eat: grilled, shredded into salads, or in wraps.

Cottage cheese: light, high in protein and B12, and easy on the evening appetite. How to eat: on rice cakes or oatcakes, or with chopped tomatoes.

Iron and B vitamin heroes (5, 9, 13, 15)

Lentils: plant iron for oxygen transport, plus protein and fibre that release energy slowly; a genuine fatigue fighter. How to eat: in soups, curries, salads and chilli.

Spinach: iron for red blood cells, vitamin C to help absorb it, and magnesium for energy metabolism. How to eat: wilted into anything, or raw in salads and smoothies.

Beans and chickpeas: fibre, iron and protein at store cupboard prices; the steadiest budget energy there is. How to eat: in chilli, tacos, hummus or roasted as a snack.

Oranges: vitamin C and natural sugars, and that vitamin C boosts iron absorption from the plant foods above; eat them together. How to eat: whole as a snack, segments through salads.

Skip the cooking: browse this week’s Frive menu for fresh, iron and protein rich dishes ready in minutes.

Healthy fats and smart extras (7, 17, 19, 20)

Nuts and seeds: protein, healthy fats and fibre in slow burning balance; almonds, walnuts and cashews bring magnesium, while flax, chia and pumpkin seeds add omega 3s. How to eat: a small handful as a snack, or sprinkled over yoghurt and porridge.

Avocado: unsaturated fats and fibre digest slowly for a steady glucose drip, with magnesium and B vitamins in support. How to eat: on wholegrain toast, in salads, or mashed into guacamole.

Dark chocolate (70%+): theobromine gives a gentle lift without caffeine jitters, and flavanols support blood flow. How to eat: a square or two mid afternoon, or shaved over yoghurt.

Green tea: the calmest caffeine there is: L-theanine smooths the stimulant curve for alert focus without the crash. How to drink: morning or early afternoon; late cups can nudge into sleep time.

High energy meals: 7 energy boosting meal ideas

Single foods help; combinations work. Each of these high energy meals pairs slow release carbohydrates with protein and healthy fats, the formula that keeps energy level from morning to night:

Overnight oats with nuts and berries: oats for slow carbs, nuts for fats and magnesium, berries for vitamin C; the strongest start to a long day.

Eggs on wholegrain toast with avocado: protein, steady carbs and healthy fats in the classic all day breakfast.

Salmon, quinoa and roasted sweet potato bowl: the top table combined: omega 3s, complete protein and two slow release carbs.

Chicken and brown rice stir fry with greens: niacin rich protein, steady grains and iron rich spinach in one pan.

Lentil and vegetable curry: iron, fibre and plant protein; serve on brown rice for the full slow release effect.

Greek yoghurt, banana and peanut butter bowl: the three minute option: protein, natural sugars and healthy fats.

Bean chilli with a square of dark chocolate to finish: fibre and iron in the bowl, a gentle theobromine lift after.

Skip the cooking: Frive’s chefs build these combinations for you; see the full menu with every dish’s macros on the label.

From the Frive menu: Energy boosting meals, ready in minutes

What foods drain your energy?

Knowing what to avoid matters as much as knowing what to eat. The biggest culprits work the same way: a fast glucose spike followed by a deeper dip than where you started.

Sugary snacks and drinks: sweets, biscuits and energy drinks lift you for twenty minutes and drop you for two hours; the crash usually arrives mid meeting.

Refined white carbs: white bread, white pasta and pastries digest fast and spike blood sugar; swap for the wholegrain versions above and the afternoon changes.

Heavy, fried meals: large portions of fried food divert blood flow to digestion and sit heavily for hours; the classic post lunch shutdown.

Alcohol: even moderate evening drinking fragments sleep, and tomorrow’s energy pays the bill.

Caffeine after mid afternoon: a 4pm coffee can still be in your system at bedtime; it does not create energy, it defers tiredness with interest.

How do you keep energy steady all day?

Food is the biggest lever, but it works best alongside a few habits:

Eat at regular intervals: skipping meals is the fastest route to an energy crash; aim for balanced meals and snacks every few hours.

Stay hydrated: even mild dehydration reads as tiredness and poor focus; keep water within reach all day.

Time your caffeine: coffee and green tea work best before 2pm; later cups borrow energy from tomorrow.

Prioritise sleep: aim for 7 to 9 hours; no food out-fuels a short night.

Manage stress: chronic stress is an energy drain; walks, daylight and breathing space all help recharge.

Fuel your day the right way

Eating for energy comes down to choosing nutrient dense foods that release fuel steadily: oats, eggs, salmon, lentils and the rest of the twenty above, combined into meals that pair slow carbs with protein. Add regular meal times, water, sleep and a little stress management, and the mid afternoon slump stops being a daily fixture.

At Frive, every meal is designed around exactly that formula: slow burning carbs, high quality protein and the nutrients that keep energy steady, across balanced meal plans that arrive fresh and heat in minutes. Explore the menu and take the guesswork out of eating for energy.

*Please note, offers are subject to change. At the time of writing, Frive is offering an introductory discount on first week orders for new customers.

FAQs

What food gives the most energy?

Oats give the most usable, lasting energy of any single food, thanks to slow release carbohydrates, B vitamins and fibre that keep blood sugar steady for hours. For quick energy, bananas and dates work fastest; for all day stamina, pair a slow release carb with protein, like eggs on wholegrain toast.

What should I eat when I feel weak and tired?

Reach for a combination of quick and slow fuel: a banana with a handful of nuts, Greek yoghurt with fruit, or eggs on wholegrain toast. If weakness and tiredness are constant, prioritise iron rich foods like spinach, lentils and red meat, drink water, and speak to a GP if it persists beyond a few weeks.

What foods are good for fatigue?

Iron rich foods like spinach, lentils and beans help fight tiredness, especially if your iron is low, while slow digesting carbs like oats and brown rice provide steady energy. Healthy fats from salmon, avocado and nuts support brain function and endurance. Vitamin C alongside plant iron improves absorption.

How can I increase my energy fast?

For a quick lift, eat a banana, a few dates, or a small handful of nuts with a square of dark chocolate: natural sugars for speed, fats and fibre to stop the crash. A glass of water helps too, since mild dehydration is one of the most common hidden causes of sudden tiredness.

What is the best breakfast for energy?

Porridge topped with nuts, seeds and fruit is the strongest energy breakfast: slow release oats, protein and healthy fats together. Eggs on wholegrain toast is the best savoury equivalent. Both hold blood sugar steady until lunch, unlike pastries or sugary cereals, which spike and crash within a couple of hours.

Why are carbs and fats high energy foods?

Carbohydrates and fats are the body’s two main fuels. Carbs break down into glucose, the brain and muscles’ preferred energy source, while fat stores more than twice the energy per gram and burns slowly. Natural versions of each, like oats and avocado, release that energy steadily rather than all at once.

What can I drink for more energy?

Water first: mild dehydration is a leading cause of flagging energy and headaches. After that, green tea offers the smoothest lift, pairing gentle caffeine with L-theanine for calm focus, and coffee works well before mid afternoon. Sugary energy drinks give a fast spike followed by a deeper crash.

40% off 1st Week + 20% off Next 2 Weeks

The post 20 High Energy Foods That Fight Fatigue All Day (UK) appeared first on Frive.

High Protein Lunches: How to Hit 40g at Midday

Eddie Tibbitts — Thu, 16 Jul 2026 09:35:11 +0000

High Protein Lunches for Gym Days: How to Hit 40g at Midday

by Frive Team | 16th July, 2026 | Food & Recipes

TL;DR

A typical desk lunch delivers just 15 to 20g of protein, well short of the 30 to 40g per meal that maximally stimulates muscle protein synthesis. On training days, aim for 40g at lunch. You can hit it from a desk with builds like 120g of tinned tuna plus two boiled eggs (about 43g) or 200g of cottage cheese plus edamame (about 40g). Use the formula: a 30g-plus protein anchor, a smart carb and two vegetables. Protein timing around your workout matters far less than total daily intake spread evenly across your meals.

You nail breakfast, you dial in dinner, and then lunch quietly undoes the plan. A meal deal sandwich and a packet of crisps at your desk banks maybe 15 to 20g of protein, which is why so many people who train hard reach 3pm having eaten a third of what they think they have. On a training day, that midday leak is the difference between a protein plan on paper and muscle you actually keep.

The fix is a 40g protein lunch, and it is more achievable from a desk than it sounds. Below are the numbers on why 40g and why midday, an honest audit of what your usual lunch delivers, and eight desk-realistic builds with the gram maths already done. If you want the daily-target foundations first, our guide to how much protein you need per day covers them; this piece is about winning the meal where the plan usually breaks.

The 40g target: 40g at midday is a deliberate training-day dose, not a round number. It sits at the top of the 30 to 40g range that maximally stimulates muscle protein synthesis for most adults, with headroom for bigger or heavily training bodies who dose at the higher end.

Why does lunch matter so much on gym days?

Because lunch is the meal most people under-eat protein at, and the one that decides whether your intake is spread across the day or crammed into dinner. Muscle is built one meal at a time, so a 40g lunch is worth more than the same protein back-loaded into the evening.

The evidence for spreading protein is direct. In a controlled crossover trial, eating protein evenly across three meals (around 30g each) produced 24-hour muscle protein synthesis roughly 25% higher than skewing the same total toward dinner, and the advantage held after a week on each pattern. Lunch is usually the dose that collapses, so it is where the biggest easy gain sits. For the morning half of the same job, our 30g protein breakfast guide does the equivalent maths.

Why 40g, and why at midday?

Because a single meal stimulates muscle protein synthesis up to a ceiling, and for most adults that ceiling sits around 0.4g of protein per kg of bodyweight, which lands near 30 to 40g for a typical trainee. Hitting the top of that range at lunch means you are not leaving stimulus on the table at your leakiest meal.

The practical read on the dosing research is that repeated 30 to 40g doses across the day beat one big evening hit, and that bigger bodies sit toward the upper end of the range. The aim is simple: three to four protein-anchored meals, spaced through the day, each clearing roughly the same bar.

What about training right before or after lunch? The old one-hour anabolic window has not held up. A meta-analysis of 23 trials found no independent timing effect on muscle or strength once total daily protein was accounted for; earlier studies that seemed to show one had simply fed the timed group more protein overall. Total intake and per-meal doses matter far more than the stopwatch, so a 40g lunch counts whether you trained at 7am or plan to train at 6pm. Our guide to what to eat after a workout covers the recovery meal in full.

From the Frive menu: Grilled Rib-Eye Steak

What does your usual lunch actually deliver?

Less than you think, and by design. A standard desk lunch lands in the 8 to 24g range, well short of 40g, because convenience formats are built around cheap, shelf-stable carbs rather than protein. Here is what the typical options bank before you add anything to them.

What a typical desk lunch delivers
Usual lunch	Typical protein	Gap to 40g
Meal deal chicken sandwich	18 to 24g	16 to 22g short
Pasta or rice pot	8 to 12g	About 30g short
Soup and a roll	8 to 10g	About 30g short
Supermarket sushi set	15 to 20g	20 to 25g short

Figures are approximate.

The pattern is clear: the gap is structural, not a knowledge problem. You are not choosing badly so much as choosing from a shelf that was never stocked to hit 40g. Even the best-in-class meal deal, a chicken salad sandwich with a yoghurt, tops out around 25g, and that is before the crisps and cola most people actually pick. Closing the gap means adding a deliberate protein anchor, not swapping one carb-led format for another.

Eight desk-realistic lunches that hit 40g

Each build below clears 40g of protein using dish archetypes rather than fussy recipes, so you can adapt them to whatever your kitchen or shop stocks. The protein figure that does the heavy lifting sits as a pill on each card, so you can swap the sides freely and still know the number holds. They split into cook-ahead, assemble-at-work and buy-smart options, plus a shake-and-food fallback for the days that get away from you.

Cook-ahead

Chicken and grain bowl

About 44g protein

130g of cooked chicken breast (roughly 40g) over rice or quinoa with peppers and broccoli. The reliable training-day default; batch three at once on a Sunday.

Salmon and lentil bowl

About 43g protein

120g of cooked salmon (roughly 30g) with 150g of cooked lentils (roughly 13g) and spinach. Oily fish and fibre in one box.

Tofu and edamame noodle box

About 42g protein

150g of firm tofu (roughly 25g) with 150g of shelled edamame (roughly 17g) tossed through soba noodles. A plant-based build that still clears the bar.

Assemble at your desk

Tuna and egg jar

About 43g protein

120g of tinned tuna (roughly 30g) with two boiled eggs (roughly 13g), sweetcorn and a squeeze of light mayo. Store cupboard plus fridge, thirty seconds to build.

Cottage cheese and edamame box

About 40g protein

200g of cottage cheese (roughly 24g) with 150g of edamame (roughly 16g) and cherry tomatoes. No cooking, no reheating, no compromise.

High-protein wrap

About 44g protein

100g of cooked chicken (roughly 31g) in a high-protein tortilla (roughly 10g) with light cheese and salad. Rolls up, travels well.

Buy smart

Prawn and mixed-bean salad

About 40g protein

A 120g pack of cooked prawns (roughly 26g) tipped over a bean salad (roughly 14g) from the same chiller. Two grab-and-go items, one 40g lunch.

Fallback

Shake plus food

About 44g protein

A whey or plant shake (roughly 24g) with a 200g pot of Greek yoghurt (roughly 20g) when there is genuinely no time. It works, but treat it as the backstop, not the plan; our case for natural protein over shakes explains why.

If you would rather skip the assembly entirely, this is where a high-protein ready meal earns its place: the plan’s protein and grain bowls and lean meat and vegetable plates are built around 40g or more per serving, dietician-approved, and ready in around three minutes, so the 40g lunch happens between meetings without a chopping board in sight. For the general desk-lunch playbook, our lunch ideas for busy professionals widens the net, and our best protein snacks list keeps the afternoon topped up.

Quick tip: on the weeks when even assembling feels like too much, lean on a meal prep delivery service that prioritises whole ingredients and skips the ultra-processed fillers, so the protein you are paying for is real food rather than additives. Many now offer dedicated high-protein meal plans built around 40g or more per serving.

From the Frive menu: Firecracker Chicken Thighs

What is the gym-day lunch formula?

Protein anchor, smart carb, two vegetables. Get a 30g-plus protein anchor on the plate first, add a carb sized to your training, and fill the rest with vegetables. Do that and 40g takes care of itself.

The gym-day lunch formula: protein anchor (30g or more) + smart carb + two vegetables. Worked example: 130g of cooked chicken breast (about 40g of protein) + 180g of cooked rice + broccoli and peppers = a 42g lunch that took one pan to prep.

Adjust the carb to the day, not the protein. A hard session or a heavy training block justifies the fuller carb side; a rest day trims it back. The protein anchor stays put either way, because that is the part doing the muscle work.

How do you make 40g the default, not the exception?

You remove the step that fails. The honest truth is that most people can build every lunch above; what breaks on the busiest training days is the building itself, when back-to-back meetings win and the meal deal wins by default.

That is the exact gap a done-for-you high-protein plan closes. Every meal on the Frive high-protein plan is built around 40g or more of protein per serving from natural sources: British, Red Tractor-approved meat and proper fish, with no ultra-processed fillers or artificial ingredients. It is dietician-approved, personalised to your training goals, and ready in around three minutes, so the leakiest meal of the day becomes the easiest one to get right. With more than 100 meals rotating monthly across bowls and plates, gym-day lunches stay varied instead of becoming the same chicken and rice on repeat.

Build your own when you have the time, lean on the plan when you do not, and either way the midday leak stops being the reason a good week of training goes to waste.

Frequently asked questions

How much protein should I eat at lunch to build muscle?

Aim for 30 to 40g at lunch. Muscle protein synthesis is maximised by per-meal doses of roughly 0.4g of protein per kg of bodyweight, which lands near 40g for most trainees. Spreading protein evenly across meals builds more muscle than saving it for dinner.

Is 40g of protein too much in one meal?

No. Your body uses protein above the per-meal muscle-building ceiling for other jobs, so nothing is wasted. For larger bodies and heavy trainees, 40g sits comfortably within the recommended per-meal range rather than above it, making it a sensible training-day target.

What can I eat at my desk for 40g of protein?

Assemble-at-work builds hit it easily: 120g of tinned tuna with two boiled eggs reaches about 43g, and 200g of cottage cheese with 150g of edamame reaches about 40g. A high-protein wrap with 100g of chicken clears 40g with no cooking at all.

Do I need protein straight after the gym?

Not urgently. The old one-hour anabolic window does not hold up once total daily protein is accounted for; the useful window is several hours wide. A 40g lunch counts toward recovery whether you trained that morning or plan to train later.

Why do most desk lunches fall short of 40g?

Convenience formats are built around cheap, shelf-stable carbs, not protein. A meal deal sandwich delivers 18 to 24g, a pasta pot 8 to 12g and soup with a roll around 8 to 10g. Closing the gap means adding a deliberate protein anchor.

Are protein shakes a good high-protein lunch?

As a fallback, yes. A shake with a pot of Greek yoghurt can reach 44g when there is genuinely no time. But natural foods bring fibre, micronutrients and satiety a shake lacks, so keep shakes as the backstop rather than the everyday lunch.

How do I hit 40g at lunch without cooking every day?

Batch cook-ahead bowls at the weekend, keep assemble-at-work staples like tinned tuna, eggs and cottage cheese stocked, or use a high-protein ready meal built around 40g per serving. The goal is removing the step that fails on your busiest days.

40% off 1st Week + 20% off Next 2 Weeks

The post High Protein Lunches: How to Hit 40g at Midday appeared first on Frive.

Top Picks for the Best Protein Snacks & Energy Boosters

Eddie Tibbitts — Mon, 02 Jun 2025 10:29:02 +0000

The Best High-Protein Snacks: 20 Easy Ideas to Keep You Full

by Frive Team | Updated 16th June, 2026 | Food & Recipes

The best high-protein snacks deliver roughly 15 to 30g of protein with minimal added sugar and little or no prep, so they curb hunger between meals and steady your energy without the crash. Think Greek yoghurt and berries, cottage cheese, boiled eggs, turkey roll-ups, jerky, or a ready-made protein smoothie you can grab and go.

Demand for high-protein food keeps climbing, with the global protein snack market expected to reach around 100 billion USD by 2032. The upside for the rest of us is that high-protein snacks are now genuinely tasty, satisfying and easy to fit into a normal routine, whether you are building muscle, losing weight, or simply keeping your energy level through the afternoon.

Below are 20 of the best high-protein snack ideas: quick homemade options, no-cook grab-and-go picks, low-calorie choices, and a few Frive favourites, each with a rough protein count, calories and prep time so you can match a snack to the moment. We have also covered where to buy high-protein snacks in the UK.

Figures are approximate, per serving, and will vary with portion sizes and brands.

Why high-protein snacks matter

When it comes to feeling energised, staying full between meals and recovering after exercise, protein does a lot of quiet work. It supports muscle repair, helps manage appetite, and slows digestion so you avoid the sugar-crash cycle that comes from snacking on refined carbohydrates alone.

Individual protein needs vary with your goals and activity level. If you are regularly active, you might need anywhere from 1.2 to 2.0g of protein per kilogram of body weight a day, and most of us do better spreading that across the day rather than loading it all onto dinner.

Snacking on high-protein foods is a simple way to close the gap. It helps reduce cravings, supports weight management, and preserves lean muscle, even on the days when a full meal is not on the cards.

What makes a good protein snack?

A good protein snack fills the hunger gap between meals and supports your goals without the crash. Here is what to look for:

Enough protein to count: around 15 to 30g per serving helps with satiety, muscle repair and steady energy.

Balanced macronutrients: some healthy fats and slow-release carbs to keep blood sugar level.

Low in added sugar: ideally less than 5g per serving, to avoid the energy dip that follows a spike.

Minimal ultra-processing: natural foods tend to digest better and bring more long-term benefit.

Portable and easy: if it is quick to prep or grab, you are far more likely to stay consistent.

At a glance: 20 best high-protein snacks
Snack idea	Protein	Calories	Prep time	Type
1. Greek yoghurt and berries	20g	180 kcal	2 mins	Sweet
2. Skyr or quark with honey	17g	150 kcal	2 mins	Sweet
3. Protein smoothie	20 to 25g	250 kcal	5 mins	Sweet
4. Protein bars	10 to 20g	200 kcal	Grab-and-go	Sweet
5. Peanut butter on rice cakes	7g	150 kcal	2 mins	Sweet
6. Apple slices with peanut butter	8g	200 kcal	2 mins	Sweet
7. Mini protein pancakes	15 to 20g	220 kcal	15 mins	Sweet
8. Protein mug cake	15g	200 kcal	5 mins	Sweet
9. Cottage cheese and cucumber	19g	120 kcal	2 mins	Savoury
10. Boiled eggs with seasoning	12g (two eggs)	140 kcal	10 mins	Savoury
11. Air-fried tofu bites	10g	120 kcal	20 mins	Savoury
12. Hummus and edamame	14g	200 kcal	5 mins	Savoury
13. Tuna or mackerel on oatcakes	15g	180 kcal	5 mins	Savoury
14. Tuna-stuffed peppers	24g	180 kcal	10 mins	Savoury
15. Turkey or chicken deli roll-ups	16g	130 kcal	5 mins	Savoury
16. Smoked salmon on cucumber	12g	110 kcal	5 mins	Savoury
17. Jerky or biltong	Up to 30g	150 kcal	Grab-and-go	Savoury
18. Roasted chickpeas	7g	130 kcal	30 mins	Savoury
19. Mixed nuts	6g	180 kcal	Grab-and-go	Savoury
20. Hard cheese and wholegrain crackers	7 to 8g	200 kcal	2 mins	Savoury

20 easy high-protein snack ideas to try

We have split these into sweet and savoury, so there is something whether you fancy a treat or a savoury fix. Mix and match through the week; most of these pack, keep or batch well.

Sweet protein snacks

1. Greek yoghurt and berries

Approx. 20g protein · 180 kcal · 2 mins

Creamy, rich and naturally high in protein, Greek yoghurt offers around 20g of protein per 200g serving, with the berries adding fibre, antioxidants and natural sweetness.

Make it: Spoon 200g of Greek yoghurt into a bowl or jar. Top with a handful of berries and, if you like, a few seeds or chopped nuts for crunch.

2. Skyr or quark with honey

Approx. 17g protein · 150 kcal · 2 mins

Icelandic skyr and quark are thick, high-protein cultured dairy at around 17g per 150g pot, with very little fat, so they make a quick low-calorie dessert.

Make it: Tip a 150g pot into a bowl and drizzle over a teaspoon of honey. Scatter a few crushed nuts on top for texture.

3. Protein smoothie

Approx. 20 to 25g protein · 250 kcal · 5 mins

Quick to make, endlessly customisable, and an easy 20 to 25g of protein in a glass.

Make it: Blend a scoop of protein powder with a cup of milk or a dairy-free alternative, a handful of frozen fruit and a spoon of nut butter or oats. Add ice and blitz until smooth.

Skip the blender: Frive's protein smoothie range, like the Lean Green or Berry Boost, packs around 19g of protein into a 330ml bottle and lands ready to drink. Browse the weekly menu to see what is pouring this week.

4. Protein bars

Approx. 10 to 20g protein · 200 kcal · Grab-and-go

Convenient and portable, protein bars range from about 10 to 30g of protein depending on the brand. Choose bars with minimal added sugar and a short, recognisable ingredient list.

5. Peanut butter on rice cakes

Approx. 7g protein · 150 kcal · 2 mins

A simple, satisfying snack with around 7g of protein, best with a natural peanut butter that has no added sugar or palm oil.

Make it: Spread a tablespoon of natural peanut butter over two rice cakes. Add banana slices or a sprinkle of cinnamon if you fancy.

6. Apple slices with peanut butter

Approx. 8g protein · 200 kcal · 2 mins

Crisp apple with nut butter balances fibre, healthy fats and around 8g of protein. One of the easiest protein snack ideas going, and a firm favourite with kids.

Make it: Core and slice an apple into wedges. Serve with a tablespoon of peanut or almond butter for dipping.

7. Mini protein pancakes

Approx. 15 to 20g protein · 220 kcal · 15 mins

A fun, filling snack at 15 to 20g of protein per portion, and ideal for batch-prepping ahead for grab-and-go mornings.

Make it: Blend two eggs, a mashed banana and a scoop of protein powder, then cook spoonfuls in a non-stick pan for about a minute each side. Cool and keep in the fridge for up to three days.

8. Protein mug cake

Approx. 15g protein · 200 kcal · 5 mins

A warm dessert that satisfies a sweet craving for around 15g of protein, ready in minutes and without derailing your day.

Make it: Mix a scoop of protein powder, a spoon of oats, an egg and a splash of milk in a mug. Microwave for 60 to 90 seconds until just set.

Skip the baking: protein-rich treats, like a peanut and caramel bar, regularly feature among Frive's menu add-ons, with protein and calories listed for each. Take a look at the current menu.

Savoury protein snacks

If you lean salty over sweet, these keep you fuelled and full with little or no cooking.

9. Cottage cheese and cucumber

Approx. 19g protein · 120 kcal · 2 mins

Cottage cheese is a high-protein powerhouse at around 19g per 150g serving, and one of the best low-calorie options here.

Make it: Spoon cottage cheese into a bowl and season with black pepper and chilli flakes. Serve with cucumber rounds for scooping.

10. Boiled eggs with seasoning

Approx. 12g (two eggs) protein · 140 kcal · 10 mins

A classic for good reason: one large egg provides around 6g of protein, and they keep in the fridge for days once cooked.

Make it: Simmer eggs for seven to nine minutes, then cool under cold water and peel. Sprinkle with salt, pepper or paprika to serve.

11. Air-fried tofu bites

Approx. 10g protein · 120 kcal · 20 mins

Tofu is a great plant-based option at around 10g of protein per 100g, and air frying gives it a moreish crisp edge.

Make it: Cube firm tofu and toss with garlic powder, paprika and a little soy sauce. Air fry at 200C for around 15 minutes, shaking halfway, until crisp.

12. Hummus and edamame

Approx. 14g protein · 200 kcal · 5 mins

Together these make a fibre-filled, protein-rich snack at roughly 14g of protein per cup.

Make it: Steam shelled edamame for three to four minutes. Serve alongside a few tablespoons of hummus for dipping.

13. Tuna or mackerel on oatcakes

Approx. 15g protein · 180 kcal · 5 mins

A fast, omega-3-rich snack at around 15g of protein, with mackerel bringing extra healthy fats.

Make it: Flake tinned tuna or mackerel and pile onto a couple of oatcakes. Finish with a squeeze of lemon and a twist of pepper.

14. Tuna-stuffed peppers

Approx. 24g protein · 180 kcal · 10 mins

A crunchy, filling, high-protein snack built on canned tuna (about 24g of protein per 100g).

Make it: Mix the tuna with a spoon of Greek yoghurt or hummus. Spoon into halved mini peppers and eat straight away.

Skip the prep: high-protein sides, like a grilled chicken breast or salmon fillet, appear on Frive's weekly menu at 24 to 40g of protein a portion. See what is on the menu this week.

15. Turkey or chicken deli roll-ups

Approx. 16g protein · 130 kcal · 5 mins

A no-cook, low-calorie snack at around 16g of protein, with zero faff on the busiest day.

Make it: Lay out slices of cooked turkey or chicken. Roll each one around a baton of cheese or cucumber and secure with a cocktail stick.

16. Smoked salmon on cucumber

Approx. 12g protein · 110 kcal · 5 mins

A light, low-calorie snack at around 12g of protein that feels far more indulgent than the calorie count suggests.

Make it: Slice cucumber into thick rounds and add a little light cream cheese. Drape a strip of smoked salmon over each.

17. Jerky or biltong

Approx. Up to 30g protein · 150 kcal · Grab-and-go

Beef, turkey or vegan jerky packs up to 30g of protein per 100g, depending on the type. Ideal for hikes, long shifts, or whenever you need something filling that survives a rucksack.

Skip the shop: an All-Flavour Protein Smoothie Pack (six 330ml bottles) keeps a week of grab-and-go protein in the fridge. Add one from the menu.

18. Roasted chickpeas

Approx. 7g protein · 130 kcal · 30 mins

Crunchy, portable and moreish, crispy chickpeas give you about 7g of protein per half cup plus plenty of fibre.

Make it: Pat a tin of drained chickpeas dry and toss with olive oil and your favourite spices. Roast at 200C for 25 to 30 minutes until crisp.

19. Mixed nuts

Approx. 6g protein · 180 kcal · Grab-and-go

A small handful of almonds, pistachios or walnuts gives you around 6g of protein with healthy fats and fibre. Keep portions to a palmful, since the calories add up fast.

20. Hard cheese and wholegrain crackers

Approx. 7 to 8g protein · 200 kcal · 2 mins

A small serving of cheddar or gouda (around 7 to 8g of protein per 28g) with high-fibre crackers balances protein, carbs and fat in one quick, satisfying snack.

From the Frive menu: Sweet Chilli Tofu Bites

Best low-calorie high-protein snacks

If you are watching calories, the trick is a high protein-to-calorie ratio: plenty of protein for not many calories, so you stay full while keeping a deficit easy to sustain. These six picks all land under roughly 150 calories a serving.

1. Cottage cheese and cucumber

Approx. 19g protein · 120 kcal · 2 mins

The standout for protein per calorie: a 150g pot brings around 19g of protein for just 120 calories. Pile it onto cucumber rounds and finish with chilli flakes for a snack that genuinely fills you up.

2. Smoked salmon on cucumber

Approx. 12g protein · 110 kcal · 5 mins

The lowest-calorie pick here at around 110 calories, with 12g of protein and a useful dose of omega-3s. Smoked salmon over cucumber with a smear of light cream cheese feels like a treat for barely any calories.

3. Turkey or chicken deli roll-ups

Approx. 16g protein · 130 kcal · 5 mins

Lean poultry is mostly protein and water, so roll-ups land around 16g of protein for 130 calories. No cooking and no reheating, just slice, roll and go.

4. Two boiled eggs

Approx. 12g protein · 140 kcal · 10 mins

Two boiled eggs give you about 12g of complete protein for 140 calories, plus the fats and micronutrients that keep you satisfied. Batch a few at the start of the week.

5. Skyr or quark

Approx. 17g protein · 150 kcal · 2 mins

Thick, virtually fat-free cultured dairy with around 17g of protein per pot for about 150 calories. Keep it plain for the leanest option, or stir through a few berries.

6. Beef or turkey jerky

Approx. Up to 30g protein · 150 kcal · Grab-and-go

For the most protein per calorie of all, jerky delivers up to 30g of protein for roughly 150 calories a serving. Choose lower-sugar varieties and keep an eye on the salt.

For an even leaner treat under 100 calories, a small pot of low-fat cottage cheese or plain skyr delivers solid protein for very little.

Choosing the right protein snack for your goals

For weight loss

Goal: control appetite and protect muscle. Best picks: high-protein, high-fibre and low in added sugar, like cottage cheese, skyr, edamame, boiled eggs and the low-calorie picks above. They promote fullness on fewer calories.

For muscle gain

Goal: support muscle repair and growth. Best picks: complete proteins with some healthy fats, like tuna-stuffed peppers, hummus with edamame and protein smoothies. Jerky and protein bars are handy top-ups around training.

For busy days

Goal: steady energy with minimal prep. Best picks: ready-to-eat, portable options like protein bars, jerky, deli roll-ups, mixed nuts and a grab-and-go smoothie that need no preparation at all.

Where to buy high-protein snacks in the UK

Supermarkets now stock plenty of ready-made high-protein snacks, from skyr pots and protein bars to jerky, edamame and flavoured cottage cheese. Check the label for protein per serving and keep an eye on added sugar, which creeps into a lot of so-called protein treats.

For something more substantial than a packet, Frive delivers chef-prepared high-protein meals and snacks across the UK, with protein and calories listed for every option and a menu that changes weekly. Browse this week's menu to see what is on, including the protein smoothie range and snack add-ons. If you want to weigh up the options, see how the best high-protein meal delivery services in the UK compare.

As one Frive customer puts it: “I get two meals and a snack every day, five days a week, and everything is always fresh, tasty and packed with good stuff. It has made eating well the easy option.”

The best high-protein snack, made simple

The best snacks for protein are the ones that fit your goals, your routine and what you genuinely enjoy eating. For muscle gain, lean on complete proteins and healthy fats. For weight loss, leaner picks like cottage cheese, skyr and boiled eggs keep you satisfied for very few calories. And for busy days, portable options like jerky, roll-ups and a smoothie do the job in seconds. Get those basics right and protein snacking stops being a chore and starts being something you look forward to.

FAQs

What snacks are highest in protein?

Some of the highest-protein snacks include jerky or biltong (up to 30g per 100g), tuna-stuffed peppers (about 24g), Greek yoghurt (around 20g), cottage cheese (around 19g) and skyr (around 17g). Natural options like eggs, cheese and edamame add up quickly too.

What are some easy high-protein snack ideas?

Easy, no-cook protein snack ideas include Greek yoghurt with berries, cottage cheese and cucumber, turkey roll-ups, apple slices with peanut butter, a handful of mixed nuts, or a ready-made protein smoothie. None take more than a couple of minutes.

What are the best high-protein snacks for weight loss?

Go for low-sugar, high-protein and high-fibre options like boiled eggs, cottage cheese, skyr, turkey roll-ups and smoked salmon on cucumber. They keep you full on fewer calories, and most come in under 150 calories a serving.

Which protein snacks are best for building muscle?

Choose complete proteins paired with some healthy fats: tuna-stuffed peppers, Greek yoghurt with berries, hummus with edamame, or a protein smoothie. Aim for roughly 15 to 30g of protein per snack, especially around training.

What is a good vegan high-protein snack?

Plant-based winners include air-fried tofu, hummus with edamame, roasted chickpeas, mixed nuts and peanut butter on rice cakes. A plant-protein smoothie is an easy way to add another 15 to 20g.

Can I get enough protein from snacks without using powders?

Easily. Natural foods like eggs, Greek yoghurt, cheese, tuna, tofu and legumes all deliver solid protein. Spread a few high-protein snacks through the day and you can comfortably top up your intake without a scoop of powder in sight.

Where can I buy high-protein snacks in the UK?

Supermarkets stock skyr, protein bars, jerky and edamame, while Frive delivers fresh, high-protein meals and snacks across the UK, with protein and calories listed for every option and a menu that changes weekly.

40% off 1st Week + 20% off Next 2 Weeks

The post Top Picks for the Best Protein Snacks & Energy Boosters appeared first on Frive.

15 Delicious Low-Carb Lunch Ideas To Keep You Going All Day

Eddie Tibbitts — Sat, 17 May 2025 13:35:26 +0000

15 Low-Carb Lunch Ideas To Keep You Going All Day

by Frive Team | Updated 16th June, 2026 | Food & Recipes

A low-carb lunch keeps carbohydrates under roughly 15 to 20g per serving and is built on protein, healthy fats and fibre-rich vegetables. Think grilled chicken salads, egg muffins, lettuce wraps and warm bowls. The 15 ideas below all fit the brief, with approximate carb counts, protein and prep times for each.

Finding low-carb lunches you actually look forward to should not mean hours in the kitchen. The right midday meal curbs afternoon hunger, steadies your energy and helps you stay on track with your weight, without the post-lunch crash that follows a sandwich and crisps.

From five-minute no-cook options to batch-friendly favourites, there is something here for every schedule and appetite. And if you want a no-fuss route, Frive's low-carb meals are chef-prepared and ready in minutes, even on your busiest days.

At a glance: 15 low-carb lunches
Lunch idea	Carbs	Protein	Prep time
1. Chicken Caesar salad (no croutons)	6g	38g	15 mins
2. Egg muffins with spinach and feta	4g	21g	30 mins (makes 6)
3. Grilled salmon with asparagus and lemon butter	5g	34g	20 mins
4. Courgette noodles with pesto and grilled chicken	9g	38g	20 mins
5. Avocado tuna salad in lettuce cups	8g	30g	10 mins
6. Halloumi and roasted veg traybake	12g	25g	35 mins
7. Greek-style chicken kebabs with tzatziki	8g	40g	25 mins + marinating
8. Omelette with mushrooms, cheese and rocket	4g	28g	10 mins
9. Turkey and cheese roll-ups with cucumber	5g	28g	5 mins
10. Chilli con carne with cauliflower rice	14g	36g	40 mins (batch)
11. Stuffed peppers with mince and cheese	12g	33g	40 mins
12. Prawn and avocado salad	7g	26g	10 mins
13. Roasted chicken thighs with green beans and almonds	8g	35g	35 mins
14. Broccoli and cheddar soup	10g	18g	30 mins (batch)
15. Tofu stir-fry with mixed vegetables	11g	24g	20 mins

Figures are approximate, per serving, and will vary with portion sizes and brands.

What counts as a low-carb lunch?

Low-carb lunches keep carbohydrates low, usually as part of a day that stays under 130g in total, and lean on protein, healthy fats and fibre instead. Together, those three keep you full, steady your glucose levels and carry your energy through the afternoon without the slump that follows refined carbs like white bread or sugary snacks.

The evidence here is practical, not faddy. Low-carb meals can reduce spikes in blood sugar and insulin, which matters if you are managing your weight or type 2 diabetes. Carbohydrate restriction is also linked to meaningful weight loss and fewer food cravings compared with higher-carb eating.

One caveat: not all low-carb lunches are created equal. Stripping out the bread and replacing it with little more than processed meat and cheese leaves you short on fibre, vitamins and staying power. Build for variety and nutrient density, not just fewer carbs.

What can you eat for lunch that's filling but low-carb?

The formula is simple: lean protein, healthy fats and fibre-rich vegetables on one plate. These ingredients earn their place at lunchtime:

Grilled chicken or salmon: protein that keeps you full for hours (and chicken has plenty of substitutes if you fancy a change)

Boiled eggs or egg muffins: easy to prep, easy to carry

Tinned tuna or mackerel: rich in omega-3s, ideal for salads and lettuce wraps

Avocado: healthy fats and fibre that help with satiety

Leafy greens like spinach or rocket: a near-zero-carb base for bowls and wraps

Roasted veg like courgette, aubergine and peppers: low-starch and full of flavour

Cottage cheese or Greek yoghurt: high-protein sides in seconds

Nuts and seeds: crunch, texture and lasting energy for salads and bowls

Try Frive’s Ground Beef & Coconut Curry

15 low-carb lunch ideas to try

Mix and match through the week; most of these batch, pack or keep well. Nutrition figures are approximate per serving.

1. Chicken Caesar salad (no croutons)

Approx. 6g carbs · 38g protein · 15 minutes

Grilled chicken over crisp romaine with parmesan and a proper Caesar dressing. Skipping the croutons saves around 20g of carbs; add toasted flaked almonds if you miss the crunch. Cook the chicken the night before and this assembles in five minutes.

2. Egg muffins with spinach and feta

Approx. 4g carbs · 21g protein · 30 minutes (makes six)

Whisk eggs with wilted spinach and crumbled feta, bake in a muffin tin, and you have grab-and-go lunches for half the week; they keep for four days in the fridge. A meal prep classic for good reason. Rotate in mushrooms, peppers or chorizo so they never get boring.

3. Grilled salmon with asparagus and lemon butter

Approx. 5g carbs · 34g protein · 20 minutes

Omega-3-rich salmon with charred asparagus and a two-minute lemon butter. It feels like a restaurant plate but needs one pan and twenty minutes. Best eaten fresh, though leftovers hold for up to two days.

Skip the cooking: chef-made fish dishes, like a saffron and paprika baked sea bass, regularly feature on Frive's weekly menu, with protein and calories listed for every dish.

4. Courgette noodles with pesto and grilled chicken

Approx. 9g carbs · 38g protein · 20 minutes

Spiralised courgette stands in for spaghetti at roughly a tenth of the carbs. Salt the noodles and pat them dry before tossing with pesto, so the sauce clings instead of turning watery. Top with grilled chicken to make it a meal.

5. Avocado tuna salad in lettuce cups

Approx. 8g carbs · 30g protein · 10 minutes

Mash tinned tuna with ripe avocado, lemon juice and black pepper; the avocado does the job of mayonnaise and brings fibre with it. Spoon into little gem cups for a refreshing, no-cook lunch that is ready in ten minutes.

6. Halloumi and roasted veg traybake

Approx. 12g carbs · 25g protein · 35 minutes

Roast courgettes, peppers and red onion with thick slices of halloumi for a vegetarian lunch that is mostly hands-off. Cut the halloumi at least 1cm thick so it turns golden and squeaky rather than rubbery. Leftovers reheat well the next day.

7. Greek-style chicken kebabs with tzatziki and salad

Approx. 8g carbs · 40g protein · 25 minutes, plus marinating

Marinate chicken in garlic, lemon and oregano, grill until golden, then serve with cool tzatziki and a crisp salad. At roughly 40g of protein it is the heavyweight of this list, and it is just as good cold the next day.

8. Omelette with mushrooms, cheese and rocket

Approx. 4g carbs · 28g protein · 10 minutes

The working-from-home favourite. Saute the mushrooms first to cook off their water, then add the eggs, a handful of cheese and a final flourish of peppery rocket. Ten minutes from fridge to plate.

9. Turkey and cheese roll-ups with cucumber slices

Approx. 5g carbs · 28g protein · 5 minutes

The fastest lunch here: roll slices of turkey around cheese and pair with cucumber for crunch. No cooking, no reheating, no excuses on the busiest days. Add a handful of olives or almonds to round it out.

10. Chilli con carne with cauliflower rice

Approx. 14g carbs · 36g protein · 40 minutes (batch-friendly)

Comfort food that happens to be low-carb. Swapping white rice for cauliflower rice saves around 40g of carbs per portion, and a small handful of kidney beans adds welcome fibre for only a few carbs back. Make four portions; it freezes beautifully.

Skip the cooking: warming, batch-style dishes, like a Tom Yum beef broth with Japanese vegetables, appear regularly on Frive's menu at under 500 calories.

11. Stuffed peppers with mince and cheese

Approx. 12g carbs · 33g protein · 40 minutes

Halve bell peppers, fill with seasoned beef mince, top with cheese and bake until tender. Protein and vegetables in one tidy package; cook a tray of four and store the extras for easy lunches. There is a vegan stuffed peppers version too if you are skipping meat.

12. Prawn and avocado salad with olive oil dressing

Approx. 7g carbs · 26g protein · 10 minutes

Cooked prawns and diced avocado over mixed leaves, brought together with olive oil and a squeeze of lemon. Light, fresh and ready in minutes, with healthy fats doing the heavy lifting on fullness.

13. Roasted chicken thighs with green beans and almonds

Approx. 8g carbs · 35g protein · 35 minutes

Skin-on thighs are cheaper and more forgiving than breast, and they roast to crispy while you get on with something else. Serve with sauteed green beans and a scatter of toasted almonds. Roast extra; tomorrow's salad will thank you.

14. Broccoli and cheddar soup (creamy but low-carb)

Approx. 10g carbs · 18g protein · 30 minutes (batch-friendly)

Pure comfort on a grey day: simmer broccoli (tenderstem broccoli works beautifully) in stock, blitz until smooth, then stir through mature cheddar and a splash of cream. Protein is the lightest on this list, so top with a boiled egg or crispy bacon if soup alone will not hold you. Freezes well in portions.

15. Tofu stir-fry with mixed vegetables

Approx. 11g carbs · 24g protein · 20 minutes

Press the tofu first so it crisps rather than steams, then stir-fry with peppers, courgette and a sauce of tamari, garlic and ginger. Plant-based, prep-friendly and endlessly customisable; chilli or five-spice both work without adding carbs.

Skip the cooking: Frive's plant-based range, think satay tofu or gochujang oyster mushrooms, changes weekly on the menu.

Try Frive’s Pollo a la Brasa Chicken Thighs with Smashed Plantain & Kale

Low-carb lunch meal prep tips

A little Sunday planning removes the midweek scramble. These habits make low-carb lunches the easy option rather than the worthy one:

Batch cook your proteins: roast a tray of chicken thighs, grill extra tofu or boil six eggs at the start of the week

Chop veg ahead of time: pre-slice peppers, cucumber and courgette so meals assemble in minutes

Use jars and containers: mason jar salads and divided lunch boxes keep meals fresh and portable

Make dressings in advance: a homemade vinaigrette or tahini dressing lifts any simple lunch and keeps for several days

Rotate simple sides: olives, cheese, roasted nuts and veggie sticks add variety without the carbs

Let someone else do the prep: if planning and portioning is not your thing, Frive delivers fresh low-carb lunches straight to your door

If you'd rather not make it

Some weeks, even ten minutes of prep is ten minutes too many. That is the gap Frive fills: chef-prepared meals made with fresh, 100% natural ingredients, delivered to your door and ready in minutes, with carbs, protein and calories listed for every dish. The menu changes weekly, so there is no eating the same thing twice, and the low-carb meal plans take the guesswork out entirely.

As one happy Frive customer puts it: “The meals are not only delicious and convenient, but they’re also clearly doing wonders for my overall health. I’m genuinely so grateful this service has made it easy to nourish myself properly without the stress of shopping or meal planning.”

Browse this week's menu to see what's cooking, or read how it works.

Low-carb lunches, made simple

Whether your goal is steadier energy, weight loss or simply dodging the 3pm dip, the formula stays the same: protein, healthy fats and fibre on one plate. Pick three or four ideas from this list, prep what you can ahead of time, and lunch stops being a decision you have to make at midday.

FAQs

How many carbs should a low-carb lunch have?

Most low-carb approaches cap daily carbohydrates at around 130g, so a lunch in the 10 to 20g range leaves comfortable room for breakfast, dinner and snacks. Every idea in this article comes in under 15g per serving.

What is the best low-carb lunch for weight loss?

Choose meals that pair lean protein with fibre-rich vegetables, like tofu stir-fry, chilli con carne with cauliflower rice, or prawn and avocado salad. They keep you full on fewer calories, which makes a calorie deficit far easier to sustain.

What are some easy low-carb lunch ideas I can make ahead for work?

Egg muffins with spinach and feta, chicken Caesar salad (dress it at your desk) and halloumi traybakes all store well in the fridge for several days. Batch them on a Sunday and the working week takes care of itself.

What should I eat for lunch on a low-carb diet to stay full?

Build around protein, healthy fats and fibre: grilled salmon with asparagus, turkey roll-ups with cucumber, or avocado tuna lettuce cups. That combination digests slowly and keeps blood sugar steady through the afternoon.

How can I meal prep low-carb lunches for the week?

Batch cook two proteins, pre-chop your vegetables and make one dressing on a Sunday; that covers four or five mix-and-match lunches. If prepping is not your thing, a fresh meal delivery service like Frive skips the work entirely.

What are low-carb lunch options that don't require reheating?

Avocado tuna lettuce cups, turkey and cheese roll-ups, egg muffins and prawn and avocado salad are all delicious cold. They travel well, which makes them ideal for desks, trains and packed lunchboxes.

Where can I get ready-made low-carb lunches in the UK?

Frive delivers chef-prepared, low-carb meals across the UK, with carbs, protein and calories listed for every dish. The menu changes weekly and meals are ready in minutes, with no cooking or prep needed.

40% off 1st Week + 20% off Next 2 Weeks

The post 15 Delicious Low-Carb Lunch Ideas To Keep You Going All Day appeared first on Frive.

The 6 Worst Foods For Gut Health & What To Eat Instead

Eddie Tibbitts — Sun, 27 Apr 2025 08:30:57 +0000

The 6 Worst Foods for Gut Health and What to Eat Instead

by Eddie Tibbitts | 27th April, 2025 | Health & Fitness

Your gut may be hidden out of sight, but it's working overtime every single day. It's home to trillions of bacteria, and when things fall out of balance, your body feels it—bloated belly, sluggish digestion, acid reflux, the lot. 58% of people in the UK report gut health problems, with 43% suffering from digestive discomfort.

Food has a big say in how your gut feels day to day. Some ingredients can quietly disrupt the balance in your digestive system, leaving you bloated, sluggish, or uncomfortable without always knowing why. These may be early signs of an unhealthy gut, even if you don’t immediately associate them with digestion.

But what exactly should you look out for and cut down on? In the article below, we explore the worst foods for gut health, how they affect your microbiome and simple swaps to support your digestive system in the long-term.

Why gut health matters

Your gut is home to trillions of bacteria, fungi, and other microbes, known together as the gut microbiome. It’s a complex ecosystem that helps break down food and plays a major role in everything from immune function and nutrient absorption to inflammation and mood regulation.

A healthy gut keeps everything ticking along as it should. Digestion feels easier, energy levels stay steady, and your body is better equipped to deal with bugs and everyday stress.

But when the balance of bacteria gets thrown off, it can cause an undesired ripple effect. Bloating, gas, constipation and fatigue are common signs, but poor gut health can also lead to ongoing inflammation, lower immunity, and dips in mood and energy.

The gut and brain are closely linked through the gut-brain axis, meaning your gut health can directly impact how you feel emotionally. And when the gut isn’t absorbing nutrients properly, it can leave you feeling drained and more run-down in general.

What kills healthy gut bacteria?

Your gut microbiome is surprisingly sensitive, with everything from what you eat to how you sleep affecting the balance of good and bad bacteria. When that balance tips in the wrong direction, you might notice it through bloating, sluggish digestion, low energy, or frequent colds.

Common gut disruptors include a lack of fibre and variety in your diet, long-term stress, too much alcohol, smoking and poor sleep. Even antibiotics, while often essential, can wipe out beneficial bacteria, sometimes for months or years at a time.

Let’s take a look at the worst foods for gut health and how they might be doing more harm than you realise.

Frive’s meals are made fresh by chefs and include absolutely no Ultra Processed Ingredients. Find out more.

The 6 worst foods for gut health

Certain foods might seem harmless, but they can stir up all sorts of trouble in your gut. Over time, they mess with the balance of bacteria, slow down digestion and leave you feeling anything but your best.

1. Ultra-processed foods

Ultra-processed foods are full of preservatives, artificial flavourings, emulsifiers and stabilisers—many of which have been linked to gut dysbiosis (an imbalance in gut bacteria). Consuming UPFs regularly can reduce microbial diversity and weaken your gut lining, increasing the risk of inflammation and digestive discomfort.

Swapping out packaged snacks, microwave meals and ready-made sauces for fresh, natural food is one of the best things you can do for your gut health.

2. Added sugar

Too much added sugar can feed harmful bacteria and yeast in the gut, allowing them to outnumber the beneficial microbes. An imbalance in your gut can trigger inflammation, disrupt digestion, and affect your mood since the gut and brain are so closely connected. Diets high in sugar have also been shown to reduce the diversity of gut bacteria, which is a key sign of a healthy microbiome.

Try cutting back on sugary drinks, flavoured yoghurts and sweetened cereals, and opt for natural sugars from whole fruits instead.

3. Artificial sweeteners

They might seem like a healthier alternative to sugar, but many artificial sweeteners, especially aspartame, saccharin and sucralose, can interfere with gut bacteria. Studies suggest they may reduce beneficial bacteria and impair blood sugar regulation, particularly when consumed regularly.

Natural alternatives like stevia or small amounts of honey or maple syrup may be gentler on the gut, though moderation is still key.

4. Fried and high-fat processed foods

There's no denying that crispy, golden, deep-fried food tastes amazing, but when you regularly overindulge, your gut often pays the price. Foods that are fried or loaded with saturated fat can slow everything down in your digestive system, leaving you feeling heavy, bloated, or uncomfortable.

These meals tend to fuel the wrong kinds of gut bacteria, specifically bile-tolerant strains linked to inflammation, while crowding out the good guys your body needs. Over time, a diet high in fried and fatty foods can weaken your gut lining, disrupt your microbiome and make issues like acid reflux and IBS symptoms worse. Swapping in grilled or oven-baked versions and adding healthier fats like avocado, olive oil, and nuts can be much gentler for your gut.

5. Red and processed meats

While the occasional steak won't destroy your microbiome, frequent consumption of red and processed meats has been linked to gut inflammation and changes in bacterial diversity. Often used in processed meats, nitrates and preservatives are potentially cancer-causing compounds that can become carcinogenic when they interact with other ingredients.

If you're cutting back, try replacing some red meat meals with plant-based proteins, fish, or legumes or choose organic, grass-fed and regeneratively farmed red meat instead.

6. Low-fibre refined carbohydrates

White bread, pasta, white rice and other refined carbs break down quickly in the body, offering very little fuel for your gut microbes. Without fibre to feed them, beneficial bacteria struggle to thrive, reducing microbial diversity and sluggish digestion over time.

Choosing whole grains like brown rice, oats, quinoa, and wholemeal bread gives your gut the fibre it needs to support a healthier, more diverse microbiome—something refined carbs just can't offer.

Save up to 7 hours each week with Frive’s meal prep delivery service. Just heat and eat. It’s really that simple. Find out more

What to eat instead: gut-friendly swaps

The food you eat directly impacts your gut's health, but making smarter choices doesn't mean you have to overhaul your entire diet. By swapping out common triggers for more nourishing alternatives, you can support a more balanced microbiome and feel better day to day.

Note: If your symptoms persist or you want to give your digestive system a reset, a three-day gut cleanse can help restore balance and support microbial diversity.

Instead of ultra-processed foods, try whole, minimally processed meals

Choose foods with short ingredient lists and no additives where possible. Meals made with whole vegetables (like broccoli), lean proteins, legumes and grains provide your gut with real nourishment and diversity. Frive's ready-to-eat meals are made fresh, with no ultra-processed ingredients—just real, fresh food, cooked well.

One Frive customer shared:
“The meals from Frive not only taste great but are so much healthier than ready meals from supermarkets. I feel much better, I'm eating better, and it really helped my gut with all the issues I have.”

Instead of added sugar, go for natural sources of sweetness

Satisfy sweet cravings with fruit, cinnamon, or small amounts of honey or maple syrup. Dates and bananas are great for naturally sweet baking. These swaps still taste good but won’t send your gut bacteria into meltdown.

Instead of artificial sweeteners, choose naturally sweet options in moderation

If you're cutting back on sugar, try using stevia or monk fruit in small amounts. Plain Greek yoghurt with fruit is a great swap for ultra-processed, sweetened yoghurts, and herbal teas can help replace sugary or artificially sweetened drinks.

Instead of fried and high-fat processed foods, cook with healthy fats

Roasting, grilling, or air-frying are gentler on your digestion than deep-frying. Try cooking with olive oil instead of butter, and reach for healthy fats from avocado, seeds, oily fish and nuts to support gut-friendly bacteria.

Instead of red and processed meats, add more plant-based protein

Try lentils, chickpeas, tofu, or fish in place of regular red meat. These options are easier on your gut and come packed with fibre, omega-3s and anti-inflammatory benefits.

Instead of low-fibre refined carbs, switch to whole grains

Go for brown rice, wholemeal pasta, quinoa and oats that feed your gut bacteria and help keep your digestion regular, thanks to their fibre and resistant starch content.

What is the worst food for gut health?

When it comes to gut health, ultra-processed foods top the list of offenders. Packed with additives, low in fibre, and often loaded with sugar or unhealthy fats, they can disrupt your microbiome, slow digestion, and leave you feeling anything but your best. Added sugars, artificial sweeteners, and high-fat fried foods are closely followed, all of which feed the wrong kinds of bacteria and make it harder for the good ones to thrive.

The good news is that every food choice is an opportunity to support your gut. Simple swaps like choosing whole grains over refined carbs or adding more fibre-rich veg to your meals can make a real difference over time.

Looking for a simpler way to support your gut without overthinking every meal? Frive’s gut-friendly plans are packed with whole ingredients, rich in fibre, and free from ultra-processed extras. Whether you’re looking for high-protein options, vegetarian, vegan, or dairy-free options, we have you covered. Explore our gut-friendly meal plans and feel the difference for yourself.

Want to support a healthier microbiome? These top foods for gut health can make a real difference in how you feel, eat, and digest.

For a limited time, try Frive at a discounted rate today!

FAQs

What are the six worst foods for gut health?

The six worst foods for gut health are ultra-processed foods, added sugar, artificial sweeteners, fried and high-fat processed foods, red and processed meats and low-fibre refined carbohydrates. They can disrupt the balance of your gut bacteria, making it harder for the helpful ones to thrive, and may even set off inflammation in the body. Eating them regularly may also contribute to digestive symptoms like bloating, constipation, or acid reflux.

Are eggs OK for the gut?

Eggs are generally considered gut-friendly for most people because they're easy to digest and a great source of protein, vitamins and minerals, and they're easy to digest. While eggs don't contain fibre (which feeds gut bacteria), they don't harm the microbiome either. For those with sensitivities or specific conditions like IBS, it's best to monitor how eggs affect you individually.

What is the best food to heal your gut?

There isn’t one single magic food, but some of the best foods to support gut healing include fermented options like yoghurt, kefir, sauerkraut and kimchi, as well as high-fibre foods like oats, lentils, bananas and leafy greens. High-fibre foods like oats, lentils, bananas and leafy greens are good options as well, feeding the beneficial bacteria that support regular digestion and a healthy gut lining.

What can I eat instead of chicken for better gut health?

Looking for chicken substitutes? Tofu, tempeh, and legumes are excellent gut-friendly options packed with fibre, protein, and nutrients—perfect for reducing inflammation while diversifying your diet.

What can I use instead of cream in pasta if I have gut issues?

Many people with gut sensitivity struggle with rich, creamy sauces. Try heavy cream pasta substitutes like oat cream, coconut milk, or blended cashews for a gentler but satisfying alternative.

What can I eat if I can't digest dairy like parmesan?

Dairy isn’t always gut-friendly, especially aged cheeses like Parmesan. Try these parmesan substitutes such as nutritional yeast, vegan parmesan, or aged sheep cheeses, which may be easier on your stomach.

40% off 1st Week + 20% off Next 2 Weeks

The post The 6 Worst Foods For Gut Health & What To Eat Instead appeared first on Frive.

Best Pinto Beans Substitutes: 9 Tasty Alternatives To Try

Eddie Tibbitts — Tue, 25 Feb 2025 10:27:50 +0000

Best Pinto Beans Substitutes: 9 Tasty Alternatives To Try

by Eddie Tibbitts | 25th February, 2025 | Food & Recipes

Pinto beans are a go-to for hearty soups and stews, but sometimes, you need a swap. Maybe you're out of them, following a low-carb or high-protein diet, or just want to try something different. Whatever the reason, there are plenty of substitutes that match their creamy texture and earthy flavour.

We're rounding up the best pinto bean substitutes and the dishes in which they shine the most. And if you’d rather skip the hassle altogether, Frive’s chef-prepared meals bring fresh, delicious options straight to your door—no substitutions needed.

What Makes a Good Pinto Bean Substitute?

An absolute staple in Latin American and Southwestern cuisine, pinto beans are loved for their creaminess and delicious mild flavour that work in everything from soups and chillies to refried beans and mouth-watering tacos.

But when you need a replacement, the best option depends on the dish you're making. Here’s what to consider when choosing a pinto bean substitute:

- Texture: Pinto beans are soft yet hold their shape. A good substitute should offer a similar consistency, whether smooth for refried beans or firm enough for salads.
- Flavour: Their mild, nutty, and slightly earthy taste makes them extremely versatile. Look for a swap that won’t overpower your dish.
- Nutritional Profile: Pinto beans are high in fibre and plant-based protein. If nutrition is a priority, go for alternatives with similar benefits.
- Cooking: Some beans work best in soups, while others mash well for dips and spreads.

9 best substitutes for pinto beans

Different substitutes work best depending on the dish. You'll find that one substitute will have a similar texture while others have unique flavours or added nutritional benefits. We’ve done the legume legwork for you and gathered up the top pinto bean substitutes to help you find the perfect swap for your next meal.

1. Borlotti Beans

Best for: Stews, soups, pasta, and spreads

Texture and flavour: Borlotti beans have a creamy yet firm texture with a mild, nutty sweetness. Richer in taste than pinto beans, borlotti beans add plenty of depth to stews and soups without overpowering other ingredients.

Nutritional highlights: High in fibre and protein, borlotti beans are a great plant-based protein source, are naturally fat-free, and contain essential nutrients like folate and iron that support digestion and energy levels.

How to use: Borlotti beans come into their own in slow-cooked dishes, soaking up flavours beautifully in stews and soups. They also work well blended into dips or tossed into salads with a tangy vinaigrette.

2. Cannellini Beans

Best for: Baked dishes, casseroles, and dips

Texture and flavour: Cannellini beans, often found in Italian cuisine, have a mild, slightly nutty taste with a soft, fluffy texture when cooked.

Nutritional highlights: Cannellini beans have a low-calorie count and contain a medley of essential vitamins and minerals, including vitamins B, E, and K, iron, and magnesium.

How to use: Cannellini beans work best in soups, casseroles, and dips. Try mashing them into a spread with garlic and olive oil, adding them to a minestrone, or stirring them into a simple salad with tuna, red onion, and a lemon dressing for a quick, protein-packed meal.

Frive’s Naked Bean Burrito Bowl

3. Black Beans

Best for: Tacos, burritos, soups, and refried beans

Texture and flavour: Black beans are slightly firmer than pinto beans but still creamy on the inside, with a mild flavour that pairs well with bold spices. Commonly used in Latin American and Caribbean dishes, black beans can easily be swapped into recipes that call for pinto beans.

Nutritional highlights: Black beans are high in fibre, protein, and antioxidants, particularly anthocyanins, which give them their dark color and offer anti-inflammatory benefits.

How to use: Use black beans in soups and dips or add them to warming chilli dishes, grain bowls, and veggie burgers for extra texture and nutrients in plant-based meals.

4. Kidney Beans

Best for: Chili, curries, and casseroles

Texture and flavour: Firm and with a slightly sweet, earthy taste, kidney beans are a hearty alternative to pinto beans. They hold their shape in slow-cooked dishes, making them a favourite in rich, saucy meals where you want a bean that won’t turn to mush.

Nutritional highlights: Packed with protein, fibre, and antioxidants, these beans also contain flavonoids that help reduce inflammation and support heart health.

How to use: Kidney beans work best in chillies, bean-based curries, and slow-cooked stews. They absorb bold flavours well and pair beautifully with spices like cumin, paprika, and coriander. Just remember—if you’re using dried kidney beans, boil them properly before cooking, as they contain a natural toxin that must be broken down during cooking.

5. Navy Beans

Best for: Soups, stews, and baked beans

Texture and flavour: Soft, buttery, and incredibly smooth, navy beans practically melt into dishes, making them a fantastic thickener for soups and stews. Their mild, slightly nutty taste is subtle enough to take on any flavours you throw at them, which is why they’re a staple in classic baked beans.

Nutritional highlights: Navy beans are high in fibre, meaning they’ll keep you full and your digestion on track. Rich in folate and manganese, these beans also help support brain function and energy metabolism—perfect if you need a steady release of energy throughout the day.

How to use: Easy to mash, navy beans are a natural fit for baked beans, creamy soups, and purees. Use them as a secret ingredient to add creaminess to sauces, or blend them with garlic, olive oil, and lemon juice for a smooth and flavourful bean dip.

6. Chickpeas

Best for: Curries, stews, salads, dips, and snacks

Texture and flavour: Chickpeas, also known as garbanzo beans, have a slightly firmer bite than pinto beans and a nutty, earthy flavour that works well in both savoury and slightly sweet dishes.

Nutritional highlights: Chickpeas are high in calories but packed with protein, iron, and fibre, making them a favourite among vegetarians and vegans looking for a nutritious plant-based option.

How to use: Chickpeas are incredibly versatile—blend them into creamy hummus, toss them into salads, simmer them in curries, or roast them for a crunchy, high-protein snack. They work well in soups and stews but don’t mash as smoothly as pinto beans, so they might not be the best choice for refried-style beans.

7. Adzuki Beans

Best for: Asian-inspired dishes, soups, rice bowls, and baked goods

Texture and flavour: Adzuki beans have a firm texture and a naturally sweet, nutty flavour, making them quite different from the earthier taste of pinto beans, and are often used in Japanese and Chinese desserts.

Nutritional highlights: Bursting with over 29 different types of antioxidants, adzuki beans are one of the most powerful legumes for fighting inflammation.

How to use: While commonly found in sweet red bean paste for desserts, adzuki beans are just as delicious in hearty stews, grain bowls, and even baked foods. Try them in a simple adzuki bean curry or stirred into a warm rice dish with sesame oil and soy sauce.

Frive’s Sweet Potato & Chickpea Thai Red Curry

8. Mung Beans

Best for: Stir-fries, curries, salads, and soups

Texture and flavour: Mung beans are small, green legumes with a mild, slightly sweet taste and a soft, creamy texture when cooked.

Nutritional highlights: A nutritious option for plant-based diets, mung beans are an excellent source of protein, iron, and B vitamins and are rich in antioxidants and anti-inflammatory compounds.

How to use: Mung beans are commonly used in Indian dals, Asian stir-fries, and hearty soups. They cook quickly compared to other beans and work well in rice dishes and even sprouted as a crunchy topping. If you’re looking for a creamy alternative, they can also be blended into dips or thickened into stews.

9. Lentils

Best for: Soups, stews, curries, and salads

Texture and flavour: Lentils are small but incredibly hearty, with a slightly firm texture that softens when cooked. Soft enough to bite, but not so mushy that they lose their shape, they’re a great choice for dishes where you want a bit of texture, while their mild flavour acts as a versatile blank canvas, soaking up spices and seasonings effortlessly.

Nutritional highlights: Slightly lower in carbs than most beans, lentils are a great choice for those looking for a lighter alternative.

How to use: Lentils cook much faster than beans and don’t require soaking, making them a quick and convenient swap. Use them in comforting stews, curries, salads, or even blended into soups for a creamy texture. Red lentils break down quickly when cooked, while green and brown lentils hold their shape better, so choose based on the texture you need.

Frive’s Hazelnut Dukkah Crusted Salmon

How to Choose the Right Substitute for Your Recipe

Not all substitutes for pinto beans work the same in every recipe, so choosing the right one depends on texture, flavour, and dietary needs. Here’s a quick guide to finding the best swap:

- Soups and stews: For a creamy, thick texture, borlotti, cannellini, or navy beans are your best bet. If you prefer something firmer, kidney beans or black beans hold their shape well, while lentils are a great quick-cooking alternative, especially in thick stews.
- Refried beans: If you need a smooth, mashable alternative, navy beans or black beans work well. Chickpeas can also be blended for a slightly nuttier, firmer take on refried beans.
- Salads: If you want a firmer bean that holds its shape, go for chickpeas, black beans, kidney beans, or adzuki beans. Cannellini beans or lentils are also great options for a softer, more delicate texture.
- Side dishes: For classic bean-based sides, borlotti, navy, or cannellini beans will give you a creamy, mild flavour that complements various seasonings. Mung beans and adzuki beans offer a slightly sweeter, nuttier twist and can also be used in desserts.

Dietary Considerations

- Low-carb: While beans are naturally high in carbs, lentils and mung beans are slightly lower than pinto beans, making them better for low-carb diets.
- Gluten-free: All beans and lentils are naturally gluten-free, making any of these substitutes for pinto beans safe for those avoiding gluten.
- High-protein: If you’re looking to boost your protein intake, chickpeas, kidney beans, and lentils contain some of the highest amounts of plant-based protein per serving.

Find the Perfect Pinto Beans Substitute for Your Next Meal

Whether you're out of pinto beans or simply looking to switch things up in the kitchen, there’s no shortage of great alternatives. From creamy borlotti and navy beans for stews to protein-packed black beans and chickpeas for salads, the best substitute for pinto beans depends on the dish you’re making.

For smooth refried beans, go for black beans or navy beans. Need a hearty option for chilli or curries? Kidney beans, adzuki beans, or lentils are perfect. Looking for something high in protein? Chickpeas, black beans, and mung beans deliver plenty of plant-based power.

And if you’d rather leave the ingredient swaps to the experts, check out Frive’s chef-prepared meal plans. With balanced, high-protein options delivered straight to your door, eating well has never been easier.

Looking for more substitute alternatives? Check out the best pancetta, heavy cream, and chicken alternatives.

FAQs

What beans can I use instead of pinto beans?

You can substitute pinto beans with black beans, kidney beans, borlotti beans, cannellini beans, navy beans, or chickpeas, depending on the meal. For refried beans, black or navy beans work best, while kidney or borlotti beans are great for stews and chilli.

What are pinto beans called in the UK?

In the UK, pinto beans are still called pinto beans, but they’re sometimes found under the name "speckled beans" due to their mottled appearance before cooking and are widely available in supermarkets and international food stores.

What beans are the same as pinto beans?

No beans are exactly the same as pinto beans, but borlotti beans are one of the closest matches in terms of texture and flavour. Black beans, cannellini beans, and kidney beans can also be used as substitutes, depending on the recipe.

Are borlotti beans the same as pinto beans?

Borlotti beans are very similar to pinto beans, but have a slightly nuttier flavour and firmer texture, while pinto beans are creamier when cooked.

40% off 1st Week + 20% off Next 2 Weeks

The post Best Pinto Beans Substitutes: 9 Tasty Alternatives To Try appeared first on Frive.

The 7 Best Chicken Substitutes for Tasty Meat-Free Meals

Eddie Tibbitts — Sat, 01 Feb 2025 08:55:35 +0000

The 7 Best Chicken Substitutes for Tasty Meat-Free Meals

by Eddie Tibbitts | 1st February, 2025 | Food & Recipes

Chicken might be a go-to protein, but it's far from the only option. With more people exploring plant-based eating and over 6.4% of UK adults planning on following a vegan diet in 2025, demand for meat-free alternatives is growing fast.

Whether you're cutting back on chicken for health, sustainability or dietary preferences, there are plenty of substitutes that pack in flavour, texture and, above all, nutrition.

Ready to switch things up in the kitchen? From tofu and tempeh to seitan and jackfruit, we're covering the best vegetarian and vegan chicken substitutes alongside hassle-free meal plan options from Frive.

Discover which chicken alternatives work best in different dishes, how to cook them for the right texture and what they bring to the table nutritionally.

Why choose a chicken substitute?

Cutting out chicken might sound like a big deal—especially if the thought of giving up crispy nuggets or a Sunday roast seems unbearable. But switching to plant-based alternatives isn't about losing out, but upgrading your plate with options that are better for your health, the planet, and, let's be honest, your conscience. And with so many great substitutes out there, you won't even miss the meat.

A healthier choice: Plant-based alternatives can contain just as much protein as chicken but with the bonus of being cholesterol-free and lower in saturated fat. Plus, many plant-based options bring extra fibre to the dinner table, meaning you'll stay fuller for longer without feeling heavy and sluggish.

Better for the planet: From deforestation to high water consumption, it's no secret that meat production can take a massive toll on the environment. Swapping just one red meat meal for a plant-based option every week could cut the UK's greenhouse gas emissions by 50 million tonnes, showing how cutting back on meat is one of the easiest ways to reduce your personal carbon footprint.

A more ethical choice: For many, choosing a vegetarian substitute for chicken is about aligning food choices with personal values. With more people waking up to the often harsh realities of factory farming and questioning how their food is made, so does the demand for kinder, more ethical alternatives that put animal welfare at the forefront.

Frive’s Smokey Baharat Mango Tofu

7 best vegetarian and vegan substitutes for chicken

Swapping out chicken doesn't mean sacrificing flavour, texture or protein. But with so many alternatives out there, how do you know which one to pick? Instead of spending hours experimenting with different options in your kitchen, we thought we'd save you some time by rounding up the best substitutes for you.

Tofu: A versatile classic

Tofu is a tried-and-true favourite when it comes to vegetarian and vegan substitutes for chicken. Made from soybeans, firm and extra-firm tofu have a mild flavour and sponge-like texture that absorbs marinades and seasonings beautifully. Pressing it before cooking removes excess water, making it crispier when pan-fried, baked or grilled.

- Best for: Stir-fries, curries, kebabs and breaded “chicken” nuggets.
- Nutrition: 10g protein per 100g, low in fat, high in calcium.
- Cooking tip: Coat in cornstarch before frying for extra crispiness.

Tempeh: A protein-packed powerhouse

Tempeh is another soy-based option, but unlike tofu, it’s fermented, giving it a firm, nutty texture and added gut-friendly probiotics. It holds its shape well and can be sliced, crumbled or cubed.

- Best for: Stir-fries, sandwiches, grilling, or crumbled into tacos.
- Nutrition: 19g protein per 100g, packed with fibre, probiotics and iron.
- Cooking tip: Steam tempeh before marinating to reduce bitterness and enhance flavour absorption.

Seitan: The “meatiest” substitute

If you’re after a plant-based alternative with a texture closest to real chicken, seitan is your answer. Made from wheat gluten, seitan has a chewy, meaty texture and easily soaks up savoury flavours.

- Best for: Stir-fries, skewers, burgers and any dish that requires a hearty bite.
- Nutrition: 25g protein per 100g, high in iron, low in fat.
- Cooking tip: Simmer in broth before pan-frying or grilling to boost flavour and moisture.

Jackfruit: The pulled chicken alternative

Jackfruit might not be the first thing that comes to mind when you think of a chicken substitute, but don’t let that fool you. This tropical fruit has a naturally stringy texture that mimics shredded meat surprisingly well.

On its own, it’s pretty mild, but once you season it with the right spices or marinate it in a rich sauce, it soaks up flavour beautifully, making it perfect for dishes like tacos, wraps and BBQ-style pulled “chicken.” Just be sure to grab young green jackfruit in water or brine (not syrup), or you’ll end up with a sweet surprise instead of a savoury swap.

- Best for: Pulled “chicken” sandwiches, tacos, wraps and burgers.
- Nutrition: Low in protein (1.9g per 100g) but high in fibre and vitamin C.
- Cooking tip: Buy young green jackfruit in brine or water (not syrup), and shred it with a fork before cooking.

Cauliflower: A creative and low-calorie option

Cauliflower might be the last thing that comes to mind when swapping out chicken, but it's surprisingly effective. Full of fibre and nutrients, its mild flavour and tender-yet-firm texture make a great base for experimenting with various seasonings and sauces (and letting your inner chef run wild).

Roast it, coat it or toss it in your favourite sauce, and you have a satisfying alternative for vegan wings or weeknight stir-fries.

- Best for: Buffalo "wings," stir-fries and crispy battered bites.
- Nutrition: Cauliflower is low in calories and packed with fibre, vitamins C and K and antioxidants.
- Cooking tip: Roast or air-fry cauliflower with a crispy coating for a satisfying texture.

Chickpeas: A hearty plant-based alternative

Chickpeas may not look like chicken, but they make a great protein-packed substitute, especially when mashed or blended into patties.

- Best for: Salads, curries, “chicken” salad sandwiches and homemade veggie burgers.
- Nutrition: Rich in nutrients, chickpeas contain 20.5g protein per 100g and are high in fibre, iron and B vitamins.
- Cooking tip: Smash chickpeas with a little vegan mayo and add spices for a quick “chicken” salad.

Mycoprotein-based products (e.g., Quorn)

Quorn is one of the most well-known vegetarian substitutes for chicken and is made from mycoprotein (a fungus-based protein). Many mycoprotein products come pre-seasoned or breaded and have a similar texture to chicken. Plus, with so many ready-to-cook options, like crispy nuggets or chicken-style pieces, it’s a quick and easy swap.

- Best for: Anything that needs a direct 1:1 swap for chicken, like stir-fries, curries and wraps.
- Nutrition: 15g protein per 100g, high in fibre and low in saturated fat.
- Cooking tip: Brown in a pan with a little oil to enhance the flavour before adding to sauces.

Frive’s Coconut & Lime Leaf Tofu

How to cook with chicken substitutes

Ditching chicken shouldn’t result in bland or boring meals; you just need to know how to bring out the best in your plant-based substitutes. Get the cooking method right, and you’ll have dishes so good you won’t ever go back to chicken.

Marinating

Marinating is where the magic happens, turning mild plant-based substitutes into flavour-packed bites. Tofu, tempeh and seitan are like sponges, ready to soak up whatever delicious mix you throw at them, like a smoky barbecue sauce, a zesty citrus blend or a savoury garlic-soy marinade. Give them at least 30 minutes (or overnight if you’ve got the time) to absorb all those bold flavours before cooking.

- Tofu: Press it first to remove excess moisture, then marinate for at least 30 minutes (or overnight for extra flavour).
- Tempeh: Steam it for 10 minutes before marinating to soften its texture and remove any bitterness.
- Seitan: Its dense, chewy texture holds up well in bold marinades like barbecue or teriyaki.

Grilling

For that wonderful smoky, charred flavour, some chicken substitutes grill better than others.

- Seitan: The best option for grilling, its firm texture holds up well and crisps beautifully.
- Tempeh: Slices or skewers of tempeh develop a delicious smoky crust on the grill.
- Tofu: Extra-firm tofu can be grilled, but make sure to use a marinade and oil to prevent sticking.

Frying

On those days when you just need a treat, fry your substitutes and satisfy cravings for comfort meals akin to crispy tenders or golden nuggets.

- Cauliflower: A great choice for crispy bites, coat your cauliflower pieces in batter and fry for a crunchy exterior.
- Seitan: Naturally chewy and dense, it crisps up beautifully in a pan with a light coating of flour or breadcrumbs.
- Tofu: Coat in cornstarch or panko for a crispier finish, then pan-fry until golden brown.

Baking

Baking is a fuss-free way to get plant-based chicken substitutes crispy on the outside and tender on the inside. Just coat your substitute in your favourite seasoning or sauce, spread it on a tray, and let the heat work its magic. For extra crunch, try tossing them in breadcrumbs or a light cornstarch coating before baking.

- Jackfruit: Best baked for 45 minutes after being marinated and shredded to create a pulled chicken texture.
- Mycoprotein (Quorn): Already seasoned and ready to go, it bakes well for an easy, high-protein meal.
- Cauliflower: A fantastic option for baked wings—toss in buffalo sauce for a spicy, crunchy alternative.

Frive’s Tom Yum Sweet Potato & Chickpea Curry

Choosing the best chicken substitute

Not all chicken substitutes are created equal, and the best one for you depends on what you're cooking, your dietary needs and how much protein you want on your plate. If you're after a high-protein option for muscle-building, a low-calorie swap for weight loss or something that fits a gluten-free or soy-free diet, there's a perfect match out there.

For high-protein meals: If you want to increase or simply maintain your protein, you can't go wrong with seitan and tempeh. Packed with protein and a satisfyingly chewy texture, seitan holds up brilliantly in stir-fries and sizzling fajitas. Tempeh, on the other hand, has a heartier, slightly nutty flavour with a firm texture that crisps up beautifully on the grill or in a hot pan.

For low-calorie meals: Jackfruit is a great option if you're keeping an eye on your calorie intake but still want something delicious and filling. While it’s lower in protein than other substitutes, its fibrous texture mimics chicken beautifully and works best in saucy dishes like tacos, curries and BBQ-style sandwiches.

For gluten-free or soy-free diets: For those avoiding soy, cauliflower and chickpeas are versatile and tasty alternatives. Roasted cauliflower bites work surprisingly well in gluten-free wraps and salads, while chickpeas bring heartiness to curries and stews.

Mycoprotein-based products (like Quorn) are another fantastic option, but be sure to check labels if you're avoiding gluten.

Trying out different substitutes can take some trial and error, but Frive makes it easy by including high-protein plant-based options in their meal plans. If you're a seasoned plant-based eater or just experimenting with reducing meat, Frive’s vegan and vegetarian meals give you a delicious way to discover what works best for you. Don’t just take our word for it—plenty of Frive customers have found their go-to chicken alternative, and their reviews speak for themselves.

“I love the convenience as I work away from home during the week and this is the best way to manage my meal plans and calorie intake. The food is incredibly tasty- I’m on the vegan plan purely for gut health and can highly recommend it.”

Discover your perfect chicken substitute with Frive

With so many chicken substitutes out there, finding the right one for your meals means knowing what works best for your taste, texture preferences and nutrition goals. If you're looking for high-protein options like seitan and tempeh or lighter choices like jackfruit and cauliflower, there's a perfect alternative to suit every dish.

And if you're not sure where to start, Frive's meal plans make it easy to enjoy high-protein, plant-based meals without the hassle. With chef-crafted dishes packed with flavour and nutrition, you can make the switch to a chicken substitute without ever missing a beat.

Discover Frive's meal plans today and find plant-based dishes that make going meat-free easier than ever.

If you’ve enjoyed this article, you might be interested in our other food substitute articles, which include delicious pancetta substitutes and the best parmesan cheese substitutes.

For a limited time only, take advantage of Frive’s introductory offer today!

FAQs

What protein can replace chicken?

Plenty of plant-based proteins can stand in for chicken, including tofu, tempeh, seitan and mycoprotein-based products like Quorn. For a more natural alternative, chickpeas and lentils are also great choices.

Is jackfruit a good chicken substitute?

Jackfruit works well as a shredded chicken substitute because of its fibrous texture and is best used in dishes like tacos, curries and sandwiches, where seasoning and sauce bring out its mild flavour. However, as it's not a high-protein option, consider pairing it with beans, tofu or tempeh to meet your daily protein requirements.

What is the best meat substitute for chicken?

The best chicken substitute depends on what you're cooking. Seitan has the most meat-like texture, making it great for stir-fries and grilled dishes, while tofu and tempeh absorb marinades and work in almost any recipe. For a shredded texture, jackfruit works well and for a convenient, ready-made option, mycoprotein-based products like Quorn offer a realistic texture and taste.

What is a good vegetarian substitute for chicken?

If you're looking for a great vegetarian alternative to chicken, tofu, tempeh, seitan and mycoprotein-based products like Quorn are some of the best options. High in protein and incredibly versatile, they can be marinated, grilled or fried to replicate the texture and taste of chicken. For a more natural, natural approach, chickpeas, lentils and even cauliflower can work beautifully in the right dish.

40% off 1st Week + 20% off Next 2 Weeks

The post The 7 Best Chicken Substitutes for Tasty Meat-Free Meals appeared first on Frive.

How to Get 30g of Protein for Breakfast: Easy & Tasty Recipes

Eddie Tibbitts — Tue, 21 Jan 2025 15:37:49 +0000

How to Get 30g of Protein for Breakfast: Easy & Tasty Recipes

by Eddie Tibbitts | 21st January, 2025 | Food & Recipes

Kicking off your morning with a high-protein breakfast sets the tone for sustained energy, sharper focus and fewer mid-morning hunger pangs. Yet, many UK breakfasts, which are loaded with sugar and lacking in nutrients, do little to fuel your morning, leaving your energy levels spiking up and down like a rollercoaster ride.

So, what if you swapped the sugary cereals for a 30g protein breakfast? A high-protein breakfast is more satiating than fats and carbohydrates, keeping you fuller for longer. Essential for energy, muscle recovery and even gut health, protein can also keep those pesky cravings that so often derail healthy habits and diets at bay.

Whether you're an egg enthusiast, a Greek yoghurt devotee or a plant-based eater, read on to discover 14 delicious high-protein breakfast ideas to reach that magic 30g.

Why aim for 30g of protein at breakfast?

Getting 30 grams of protein in your breakfast might sound like a lot, but actually, it’s an easy change that can improve your energy, focus, muscle mass and more.

- Keeps your blood sugar balanced: Unlike sugary cereals or toast, protein takes its time to digest, keeping your energy levels steady and hunger in check. Studies show that after a high-protein breakfast, blood sugar can stay stable for up to several hours.
- Fires up your metabolism: Called thermogenesis, when you eat protein, your body raises its temperature and works harder to break it down, using more calories in the process.
- Stops hunger in its tracks: Protein affects your hunger hormones, reducing ghrelin (the one that makes you hungry) and increasing peptide YY (the one that tells you you're full).
- Protects your muscles and burns fat: A high-protein diet allows you to burn more calories throughout the day without sacrificing the muscle mass your body needs to stay strong and energised.
- Helps you eat less and burn more: A win-win for anyone looking to shed a few pounds or maintain a healthy weight, studies have found that those who start their day with protein consume fewer calories overall and maintain steadier energy levels.

Breakfast protein sources: animal vs. plant-based options

If you prefer animal-based proteins or plant-based alternatives or don’t mind a mix of both, you have plenty of options when it comes to achieving 30 grams of protein for breakfast. Let’s explore the best sources to fuel your mornings and how much you’ll need to hit that 30g mark.

Animal-based protein sources

Animal-based proteins are typically complete proteins, providing all the essential amino acids your body needs and are easy to incorporate into classic breakfast dishes.

- Eggs: One large egg provides 6g of protein. To reach 30g, you’d need about five eggs, whether scrambled, boiled, or fried. Try a veggie-packed omelette to switch things up.
- Greek yoghurt: A 7-ounce container of plain, non-fat yoghurt contains around 20g of protein. Pair it with a drizzle of honey and a handful of nuts or seeds for an extra boost.
- Lean meats: A 3.5-ounce serving of cooked chicken or turkey breast offers around 30g of protein, making it perfect for breakfast wraps or paired with scrambled eggs.
- Low-fat cottage cheese: One cup of low-fat cottage cheese packs in 28g of protein. Use it in pancakes to create breakfast wraps or top it with fresh fruit for a sweet, protein-rich start to your day.
- Smoked salmon: Three ounces of smoked salmon delivers about 17g of protein. Pair it with whole-grain toast and cream cheese for a gourmet breakfast option.

Plant-based protein sources

Vegetarians and vegans can still enjoy a high-protein breakfast thanks to plant-based protein alternatives. While some plant proteins may lack certain amino acids, combining them with other foods throughout the day ensures you meet your nutritional needs.

- Tofu: Half a cup of firm tofu contains close to 20g of protein. Scramble it with veggies and spices for a plant-based alternative to eggs.
- Legumes: Half a cup of cooked lentils provides around 12g of protein. Add them to a savoury breakfast bowl with roasted vegetables and tahini for extra nutrients.
- Protein shakes: A scoop of plant-based protein powder typically offers 20–30g of protein. Blend it with almond milk, a banana and spinach for a quick and easy breakfast.
- Chickpeas: Half a cup of chickpeas contains 7g of protein. Try them roasted as a side or mashed into a savoury spread on toast.
- Quinoa: A cup of cooked quinoa has 8g of protein, making it the perfect base for a warm breakfast bowl with nuts, seeds and almond butter.

High-protein ingredients: how much to get 30g

With so many options, building a high-protein breakfast that hits your 30g protein goal every morning is easier than ever—no matter your dietary preferences.

How to get 30g of protein for breakfast: 14 ideas & recipes

Protein Source	Serving Size	Protein Content
Eggs	5 large eggs	30g
Greek yoghurt	1 7-ounce container	20g
Chicken/Turkey breast	100g (cooked)	30-31g
Low-fat cottage cheese	1 cup	28g
Tofu	100g	15.78g
Lentils	1/2 cup	12g
Protein powder	1 scoop (varies)	20–30g
Quinoa	1 cup (cooked)	8g
Chickpeas	1/2 cup	7g
Smoked salmon	3 ounces	17g

Fueling your morning with 30 grams of protein doesn’t have to be complicated or boring. From classic egg dishes, vegan-friendly options or quick grab-and-go ideas, there’s a protein-packed breakfast to suit every lifestyle.

1. Smoothie bowls

If you're not a huge breakfast fan or simply prefer something that's on the lighter side, smoothie bowls are a fantastic way to hit your protein goals. This indulgent but equally nutritious, chocolatey, peanut butter combo is a particular favourite.

Blend the following ingredients until smooth, then top with your favourite fruits and nuts:

- 1 banana, frozen
- 1 cup of milk (or a non-dairy alternative)
- ½ cup spinach
- 1 scoop of chocolate protein powder
- 1 tablespoon peanut butter

Nutritional breakdown:

Calories: 448, Protein: 66.9g Fat: 15.6g, Carbs: 18.5g

2. Tempeh hash

Tempeh hash is a hearty, plant-based option packed with plenty of protein and fibre. Saute with vibrant vegetables and savoury spices, and you have a satisfying and nutritious breakfast.

Saute the following ingredients in olive oil until golden brown:

- 100g tempeh, crumbled
- 1 medium sweet potato, diced
- 1 cup broccoli
- 1 sweet red bell pepper, diced
- ¼ onion, diced
- 4 cherry tomatoes, diced
- 1 cup mushrooms, diced
- 1 tablespoon soy sauce
- 1 medium avocado
- 2 tbsp salsa

Top with sliced avocado and salsa for added flavour.

Nutritional breakdown:

Calories: 660, Protein: 30g, Fat: 31g, Carbs: 47.1g

Frive’s Scrambled Egg, Potato Hash & Turkey Bacon Breakfast packed with 39g of protein

3. Egg-based breakfasts

Eggs are a breakfast staple for a good reason—they’re versatile, easy to prepare and loaded with protein. Whether scrambled, poached or baked, eggs easily pair with a wide range of ingredients for a balanced meal.

Whisk together the following and divide into a greased muffin tin. Bake at 180°C for 25 minutes:

- 6 large eggs
- 1 medium courgette, diced
- ½ cup small onion, diced
- 1 diced bell pepper

Pair three muffins with ½ cup of cottage cheese and ½ cup of ham for a balanced breakfast.

Nutritional breakdown:

Calories: 381, Protein: 32.4g, Fat: 13.3g, Carbs: 30.7g

4. Tofu scramble on toast

Scrambled tofu is often a go-to vegan alternative to eggs, offering a similar breakfast and a hearty dose of protein to match. Try out this quick, customisable recipe that's perfect for those busy mornings when you're on the go.

Saute the following until golden, then serve on toast:

- 150g firm tofu, crumbled
- 1 medium tomato, diced
- ½ cup spinach
- 1 teaspoon turmeric
- 1 teaspoon soy sauce

Top 2 slices of whole wheat bread with avocado slices for an extra dose of healthy fats.

Nutritional breakdown:

Calories: 610, Protein: 30g, Fat: 29.7g, Carbs: 16.1g

5. Protein shakes

Protein shakes are the ultimate grab-and-go breakfast. They’re fast, filling and endlessly customisable, whatever your choice of flavours and extras (or whatever you simply have lying around in the kitchen).

Blend the following ingredients until smooth:

- 1 cup milk (or a non-dairy alternative)
- 1 frozen banana
- ½ cup frozen blueberries
- 1 scoop of chocolate protein powder
- 1 tablespoon chia seeds

Nutritional breakdown:

Calories: 465, Protein: 60.5g, Fat: 18.5g, Carbs: 24.5g

6. Bean and veggie burrito

A protein-packed burrito is a filling and flavourful way to kick-start your morning. Combine beans, vegetables and optional cheese for a satisfying and nutrient-rich start to the day that'll keep you full until lunchtime.

Warm a whole-grain tortilla and fill it with:

- ½ cup black beans
- 2 scrambled eggs (or tofu for a vegan option)
- ½ diced red pepper
- 2 tablespoons shredded cheese (optional)
- Salsa and avocado slices

Roll it up and enjoy!

Nutritional breakdown:

Calories: 619, Protein: 30.4g, Fat: 43.1g, Carbs: 22.1g

7. Greek yoghurt

Perfect for a quick, nutrient-dense breakfast, Greek yoghurt is a versatile, high-protein base that can be customised with a variety of toppings or added to pancake mixes and other recipes.

Layer the following in a bowl or jar:

- 1 cup plain Greek yoghurt
- ½ scoop vanilla protein powder
- ½ cup mixed berries (blueberries, raspberries or strawberries)
- 1 tablespoon almond butter
- 1 teaspoon honey (optional for sweetness)
- Crushed nuts, granola or cereal (optional)

Nutritional breakdown:

Calories: 368, Protein: 32.9g, Fat: 15.8g, Carbs: 27.4g

8. Protein bars

Homemade protein bars are a convenient, no-fuss breakfast option. They only require five ingredients and are far healthier and more delicious than anything you'd find in your local supermarket.

Mix the following ingredients, press into a pan and refrigerate until firm:

- 1 cup rolled oats
- 2 tablespoons peanut butter
- 2 scoops vanilla protein powder
- 2 tablespoons honey
- ¼ cup almond milk

Cut into bars and enjoy with a piece of fruit for added fibre.

Nutritional breakdown:

Calories: 881, Protein: 41.2g, Fat: 30.5g, Carbs: 104g

9. Salmon and avocado toast

Elevate your morning toast with omega-3-rich salmon and creamy avocado for the perfect balance of protein, healthy fats and delicious flavour.

Spread 1 smashed avocado on two slices of whole-grain toast and top with:

- 50g smoked salmon
- 2 soft-boiled eggs, sliced
- A sprinkle of dill and a squeeze of lemon

Nutritional breakdown:

Calories: 748, Protein: 32.6g, Fat: 42.2g, Carbs: 5.1g

10. Lentil and egg bowl

A rich source of protein, when combined with eggs, lentils can be used to make a healthy and hearty, nutrient-dense breakfast with a twist.

Saute the following ingredients until fragrant, then top with poached eggs:

- 1 cup cooked lentils
- 1 medium tomato, diced
- ½ cup spinach
- 1 teaspoon curry powder
- 2 poached eggs

Finish with a dollop of plain Greek yoghurt for added creaminess.

Nutritional breakdown:

Calories: 452, Protein: 37.9g, Fat: 11.1g, Carbs: 32.2g

Frive’s Pistachio & Raspberry Cacao Overnight Oats

11. Protein oats

Oatmeal is a breakfast classic, but adding protein turns it into a powerhouse meal. It’s also easy to adapt with your favourite toppings, such as fresh berries and some grated dark chocolate or cooked apples and delicious nut butter for a satisfying start to the day.

Cook the following ingredients together and top with your choice of extras:

- ½ cup rolled oats
- 1 scoop vanilla protein powder
- 1 tablespoon peanut butter
- ½ banana, sliced
- 1 teaspoon chia seeds

Nutritional breakdown:

Calories: 437, Protein: 30.5g, Fat: 12.5g, Carbs: 32g

Frive’s Chocolate Chip Pancakes.

12. Protein pancakes

Who says that pancakes can only be a weekend indulgence? Add cottage cheese or ricotta to the batter and top it with some nut butter and you instantly have a healthy, protein-packed breakfast fit for an athlete.

Mix and cook the following ingredients, then top with your favourite extras:

- ½ cup cottage cheese
- 2 large eggs
- ½ cup oats
- 1 teaspoon baking powder
- 1 tablespoon almond butter (for topping)
- 1 cup fresh berries (for topping)
- Optional: A few slices of cooked bacon

Nutritional breakdown:

Calories: 546, Protein: 30.8g, Fat: 25.1g, Carbs: 37.4g

13. Leftovers

A 30g protein breakfast is essential for energy, staying full and maintaining healthy muscle mass. But let’s be honest; mornings can be hectic, and cooking a fresh meal isn’t always an option—this is where leftovers come to save the morning.

Using up last night's dinner, like stews, beans or lentils, and turning it into a hearty breakfast is convenient, reduces waste and is a great way to hit your protein goals.

Cook together in a skillet until golden brown:

- 1 sweet potato, microwaved and diced
- 170g ground turkey
- ½ cup spinach or kale
- ½ cup red pepper
- ½ cup onion
- 1 teaspoon olive oil
- Optional: Season with garlic powder, paprika, or chilli flakes

Nutritional breakdown:

Calories: 735, Protein: 43.7g, Fat: 24.2g, Carbs: 76.7g

14. Breakfast burrito

Packed with protein, veggies, and your favourite extras, a breakfast burrito is a convenient and delicious way to fuel your day.

Wrap the following in a whole-grain tortilla for an easy grab-and-go meal:

- 2 scrambled eggs
- 2 chicken sausage links, sliced
- ¼ cup sautéed peppers and onions
- 2 tablespoons shredded cheese
- Salsa or hot sauce

For a plant-based version, swap the eggs for scrambled tofu and the chicken sausage for vegan sausage.

Nutritional breakdown:

Calories: 532, Protein: 36.8g, Fat: 38.5g, Carbs: 10.3g

Turkey Bacon, Bean, Egg & Mushrooms.

Cheat day breakfast idea

This elevated take on French toast combines protein-rich eggs, whole-grain bread and a hint of dark chocolate for a deliciously decadent treat that delivers over 30g of protein.

Ingredients:

- 2 slices of whole-grain bread
- 2 large eggs
- ½ cup unsweetened almond milk (or regular milk)
- 1 scoop of chocolate protein powder
- ½ teaspoon vanilla extract
- ½ teaspoon cinnamon
- 1 teaspoon coconut oil (for frying)
- 1 tablespoon dark chocolate chips (melted for drizzle)
- ½ cup fresh mixed berries (e.g., strawberries, blueberries)
- Optional: Greek yoghurt for extra protein and creaminess

Instructions:

1. Whisk together the eggs, milk, protein powder, vanilla extract and cinnamon until smooth in a bowl.
2. Dip each slice of bread into the mixture, ensuring both sides are fully coated.
3. Heat the coconut oil in a non-stick skillet over medium heat before cooking the bread slices until golden brown on each side.
4. Drizzle the warm French toast with melted dark chocolate and top with fresh berries or add a dollop of Greek yoghurt for some extra protein.

Nutritional breakdown:

Calories: 592, Protein: 43g, Fat: 23.1g, Carbs: 37.9g

Fuel your morning with high-protein breakfasts from Frive

Starting your day with 30g of protein is a simple, effective way to support your energy levels, manage hunger and maintain healthy muscle mass.

At Frive, we know how important it is to start the day right. That's why our chef-prepped, nutritionist-approved breakfast options are carefully designed to include blanched, high-protein meals that support your weight-loss goals and make your taste buds happy.

Browse Frive's range of meal plans today and start your mornings off the right way!

For a limited time only, take advantage of Frive’s introductory offer today!

40% off 1st Week + 20% off Next 2 Weeks

The post How to Get 30g of Protein for Breakfast: Easy & Tasty Recipes appeared first on Frive.

Food and Recipes Archives | Frive

High Volume, Low Calorie Foods To Keep You Full & Satisfied

25 High Volume, Low Calorie Foods That Keep You Full For Longer

The 25 best high volume, low calorie foods at a glance

What are high volume, low calorie foods?

What are the benefits of volume eating?

The 25 best foods, category by category

Low calorie vegetables

Water rich fruits

Lean proteins

Whole grains and pulses

High volume, low calorie snacks

Volume eating recipes: 7 high volume, low calorie meal ideas

What foods should you limit?

Is volume eating safe and sustainable?

How do you make volume eating work day to day?

Loading the menu…

Eat more, weigh less: the volume eating way

FAQs

What is the highest volume, lowest calorie food?

What foods are very filling but low in calories?

How can I add volume to meals without adding calories?

What is volume eating?

Does volume eating help you stick to a calorie deficit?

Can volume eating support muscle gain or fat loss?

How do I recover well from training on a low calorie diet?

Related Articles

15 Quick & Healthy Lunch Ideas for Busy Professionals

15 Easy, Healthy Lunch Ideas for Work That Beat the Meal Deal

At a glance: quick picks for busy workdays

Why does a healthy work lunch matter?

Lunch maths: the meal deal vs making your own

15 easy, healthy lunch ideas for work

Batch cook lunch ideas you can prep ahead

Easy grab and go cold lunches

High protein lunch ideas for work

Heat and eat options

No fridge or microwave at work? Here’s what works

How do you build a balanced work lunch?

A week of work lunches: sample plan

How do you stop skipping lunch?

Loading the menu…

Make healthy work lunches effortless

FAQs

What are the best quick lunch ideas for work?

How can I eat healthy at work without a fridge or microwave?

Can I prep a week of work lunches in advance?

What high protein lunches keep you full during long workdays?

Is it cheaper to make your own lunch than buy a meal deal?

What healthy lunches can I eat cold at my desk?

Are ready meals a healthy option for work lunches?

Related Articles

20 High Energy Foods That Fight Fatigue All Day (UK)

20 High Energy Foods That Fight Fatigue All Day

What is the best energy food?

The 20 best high energy foods at a glance

Why do energy levels matter?

What foods give you energy?

The 20 best high energy foods, group by group

Slow release carbohydrates (1, 2, 8, 10, 11, 14, 16)

Protein for lasting energy (3, 4, 6, 12, 18)

Iron and B vitamin heroes (5, 9, 13, 15)

Healthy fats and smart extras (7, 17, 19, 20)

High energy meals: 7 energy boosting meal ideas

What foods drain your energy?

How do you keep energy steady all day?

Loading the menu…

Fuel your day the right way

FAQs

What food gives the most energy?

What should I eat when I feel weak and tired?

What foods are good for fatigue?

How can I increase my energy fast?

What is the best breakfast for energy?

Why are carbs and fats high energy foods?

What can I drink for more energy?

Related Articles

High Protein Lunches: How to Hit 40g at Midday

High Protein Lunches for Gym Days: How to Hit 40g at Midday

Why does lunch matter so much on gym days?