Dondon Developments

Simple High-Protein, High-Fiber Lunch and Sweet Ideas

Prep time: 2-10 min
Cook time: 0-10 min
Servings: 1
Ten quick whole-food recipes for high-protein, high-fiber, high-volume lunches and sweet cravings, each as a single serving.

NOTES: Ramp up beans and lentils over a few days and drink plenty of water to avoid bloating. Judge weight by weekly averages, not daily swings, since a bump after a cut is mostly water, glycogen, and food volume. Macros use raw weights for meat and label-style values for canned goods, so check your packaging.

Greek Yogurt Tzatziki Chicken Bowl

Prep 10 min · Cook 0 min · Serves 1

No-cook bowl of shredded rotisserie chicken under a garlicky yogurt-cucumber sauce, with tomatoes and cucumber on the side.

Ingredients

Instructions

  1. Grate half the cucumber and squeeze out the extra water. Stir it into the yogurt with the garlic, dill, and lemon juice.
  2. Pile the shredded chicken in a bowl and spoon the sauce over it.
  3. Add the sliced cucumber and halved cherry tomatoes on the side.

Macros

Whole Dish

Field Amount
Calories 380
Protein 63.1g
Fat 6.2g
Carbs 17.6g
Fiber 2.1g
Sugar 11g
Volume 580g

Per Serving

380 calories, 63.1g protein, 6.2g fat, 17.6g carbs, 2.1g fiber, 11g sugar

Per Ingredient (Whole Dish)

Rotisserie chicken breast, shredded — 231 cal · 43.4p · 5f · 0c · 0 fiber Nonfat Greek yogurt — 100 cal · 17.5p · 0.7f · 6.1c · 0 fiber Cucumber, half grated and half sliced — 22 cal · 1p · 0.2f · 5.4c · 0.8 fiber Cherry tomatoes — 18 cal · 0.9p · 0.2f · 3.9c · 1.2 fiber Garlic, minced — 4 cal · 0.2p · 0f · 1c · 0.1 fiber Fresh dill, chopped — 1 cal · 0.1p · 0f · 0.1c · 0 fiber Lemon juice — 3 cal · 0.1p · 0f · 1c · 0 fiber Total — 380 cal · 63.1p · 6.2f · 17.6c · 2.1 fiber

Egg Roll in a Bowl (Single Serving)

Prep 5 min · Cook 10 min · Serves 1

One-pan ground turkey and cabbage with ginger, garlic, and sriracha. The batch-prep version is in its own recipe file.

Ingredients

Instructions

  1. Brown the turkey in a pan over medium-high heat for 5-6 minutes, breaking it up.
  2. Add the garlic and ginger and cook for 1 minute.
  3. Add the coleslaw mix and soy sauce and cook for 3-4 minutes, until the cabbage wilts but still has some bite.
  4. Off the heat, stir in the sriracha and sesame oil.

Macros

Whole Dish

Field Amount
Calories 323
Protein 31.3g
Fat 17.3g
Carbs 11.8g
Fiber 3.7g
Sugar 5.8g
Volume 314g

Per Serving

323 calories, 31.3g protein, 17.3g fat, 11.8g carbs, 3.7g fiber, 5.8g sugar

Per Ingredient (Whole Dish)

Ground turkey, 93% lean, raw — 225 cal · 28.1p · 12.4f · 0c · 0 fiber Coleslaw mix — 35 cal · 1.6p · 0.1f · 7.9c · 3.2 fiber Low-sodium soy sauce — 8 cal · 1.3p · 0.1f · 0.8c · 0.1 fiber Garlic, minced — 4 cal · 0.2p · 0f · 1c · 0.1 fiber Fresh ginger, grated — 2 cal · 0.1p · 0f · 0.5c · 0.1 fiber Sriracha — 7 cal · 0.2p · 0.1f · 1.5c · 0.2 fiber Toasted sesame oil — 40 cal · 0p · 4.5f · 0c · 0 fiber Total — 323 cal · 31.3p · 17.3f · 11.8c · 3.7 fiber

White Bean and Tuna Salad

Prep 5 min · Cook 0 min · Serves 1

Canned cannellini beans and tuna with red onion, parsley, olive oil, and lemon.

Ingredients

Instructions

  1. Combine the beans, tuna, onion, and parsley in a bowl.
  2. Dress with the olive oil and lemon juice, then toss gently.
  3. Let it sit for 5 minutes so the onion mellows.

Macros

Whole Dish

Field Amount
Calories 477
Protein 43.3g
Fat 12.1g
Carbs 48.2g
Fiber 12.9g
Sugar 3.8g
Volume 457g

Per Serving

477 calories, 43.3g protein, 12.1g fat, 48.2g carbs, 12.9g fiber, 3.8g sugar

Per Ingredient (Whole Dish)

Canned cannellini beans, drained and rinsed — 234 cal · 14p · 1f · 42.1c · 12 fiber Canned tuna in water, drained — 130 cal · 28.6p · 0.9f · 0c · 0 fiber Red onion, thinly sliced — 16 cal · 0.4p · 0f · 3.7c · 0.7 fiber Fresh parsley, chopped — 2 cal · 0.1p · 0f · 0.3c · 0.2 fiber Olive oil — 88 cal · 0p · 10f · 0c · 0 fiber Lemon juice — 7 cal · 0.1p · 0.1f · 2.1c · 0.1 fiber Total — 477 cal · 43.3p · 12.1f · 48.2c · 12.9 fiber

Lentil and Cottage Cheese Bowl

Prep 3 min · Cook 2 min · Serves 1

Warm spiced pouch lentils topped with cold cottage cheese, hot sauce, and cucumber.

Ingredients

Instructions

  1. Microwave the lentils for 60-90 seconds with the cumin and paprika stirred in.
  2. Top with the cottage cheese, diced cucumber, and hot sauce.

Macros

Whole Dish

Field Amount
Calories 263
Protein 26.2g
Fat 3.1g
Carbs 33.9g
Fiber 10.8g
Sugar 7.7g
Volume 342g

Per Serving

263 calories, 26.2g protein, 3.1g fat, 33.9g carbs, 10.8g fiber, 7.7g sugar

Per Ingredient (Whole Dish)

Pouch lentils, cooked — 145 cal · 11.3p · 0.5f · 25.2c · 9.9 fiber 2% cottage cheese — 96 cal · 14p · 2.2f · 4.1c · 0 fiber Cucumber, diced — 15 cal · 0.7p · 0.1f · 3.6c · 0.5 fiber Ground cumin — 4 cal · 0.2p · 0.2f · 0.4c · 0.1 fiber Paprika — 3 cal · 0.1p · 0.1f · 0.5c · 0.3 fiber Hot sauce — 1 cal · 0p · 0f · 0.1c · 0 fiber Total — 263 cal · 26.2p · 3.1f · 33.9c · 10.8 fiber

Edamame and Shrimp Bowl

Prep 5 min · Cook 0 min · Serves 1

Thawed frozen edamame and cooked shrimp tossed in rice vinegar, sesame oil, and scallions.

Ingredients

Instructions

  1. Thaw the edamame and shrimp in a colander under cool running water, then pat dry.
  2. Toss them with the rice vinegar, sesame oil, and scallions.

Macros

Whole Dish

Field Amount
Calories 343
Protein 45.7g
Fat 12.7g
Carbs 14.7g
Fiber 8.2g
Sugar 3.6g
Volume 300g

Per Serving

343 calories, 45.7g protein, 12.7g fat, 14.7g carbs, 8.2g fiber, 3.6g sugar

Per Ingredient (Whole Dish)

Frozen shelled edamame, thawed — 182 cal · 17.9p · 7.8f · 13.3c · 7.8 fiber Frozen cooked shrimp, thawed — 114 cal · 27.6p · 0.3f · 0.2c · 0 fiber Rice vinegar — 3 cal · 0p · 0f · 0.1c · 0 fiber Toasted sesame oil — 40 cal · 0p · 4.5f · 0c · 0 fiber Scallions, sliced — 5 cal · 0.3p · 0f · 1.1c · 0.4 fiber Total — 343 cal · 45.7p · 12.7f · 14.7c · 8.2 fiber

Jammy Raspberry Yogurt

Prep 2 min · Cook 1 min · Serves 1

Frozen raspberries microwaved until jammy and stirred into Greek yogurt with cinnamon.

Ingredients

Instructions

  1. Microwave the raspberries for 60 seconds, then mash lightly with a fork.
  2. Stir the cinnamon into the yogurt, then top with the warm raspberries.

Macros

Whole Dish

Field Amount
Calories 201
Protein 22.5g
Fat 1.8g
Carbs 26.7g
Fiber 10.8g
Sugar 13.1g
Volume 352g

Per Serving

201 calories, 22.5g protein, 1.8g fat, 26.7g carbs, 10.8g fiber, 13.1g sugar

Per Ingredient (Whole Dish)

Nonfat Greek yogurt — 118 cal · 20.6p · 0.8f · 7.2c · 0 fiber Frozen raspberries — 78 cal · 1.8p · 1f · 17.9c · 9.8 fiber Cinnamon — 5 cal · 0.1p · 0f · 1.6c · 1.1 fiber Total — 201 cal · 22.5p · 1.8f · 26.7c · 10.8 fiber

Baked-Apple Cottage Cheese

Prep 3 min · Cook 2 min · Serves 1

Diced apple microwaved with cinnamon over cottage cheese. Tastes like cobbler.

Ingredients

Instructions

  1. Microwave the apple with the cinnamon and a splash of water for 90 seconds, until soft.
  2. Spoon it over the cottage cheese.

Macros

Whole Dish

Field Amount
Calories 246
Protein 22.1g
Fat 3.7g
Carbs 32.7g
Fiber 5.4g
Sugar 24.4g
Volume 352g

Per Serving

246 calories, 22.1g protein, 3.7g fat, 32.7g carbs, 5.4g fiber, 24.4g sugar

Per Ingredient (Whole Dish)

Apple, diced — 94 cal · 0.5p · 0.3f · 24.8c · 4.3 fiber 2% cottage cheese — 148 cal · 21.6p · 3.4f · 6.3c · 0 fiber Cinnamon — 5 cal · 0.1p · 0f · 1.6c · 1.1 fiber Total — 246 cal · 22.1p · 3.7f · 32.7c · 5.4 fiber

Dates with Peanut Butter

Prep 2 min · Cook 0 min · Serves 1

Two Medjool dates with peanut butter. Real-food candy, but sugar-dense, so keep it to two.

Ingredients

Instructions

  1. Split and pit the dates.
  2. Fill each with half the peanut butter.

Macros

Whole Dish

Field Amount
Calories 227
Protein 4.9g
Fat 8.1g
Carbs 39.2g
Fiber 4.2g
Sugar 33.4g
Volume 64g

Per Serving

227 calories, 4.9g protein, 8.1g fat, 39.2g carbs, 4.2g fiber, 33.4g sugar

Per Ingredient (Whole Dish)

Medjool dates, pitted — 133 cal · 0.9p · 0.1f · 36c · 3.2 fiber Natural peanut butter — 94 cal · 4p · 8.1f · 3.2c · 1 fiber Total — 227 cal · 4.9p · 8.1f · 39.2c · 4.2 fiber

Frozen Grapes

Prep 2 min · Cook 0 min · Serves 1

Grapes straight from the freezer. Slow, cold, and sweet. Frozen mango chunks work the same way.

Ingredients

Instructions

  1. Wash the grapes, dry them, and freeze for at least 3 hours.
  2. Eat straight from the freezer.

Macros

Whole Dish

Field Amount
Calories 104
Protein 1.1g
Fat 0.2g
Carbs 27.1g
Fiber 1.4g
Sugar 23.2g
Volume 150g

Per Serving

104 calories, 1.1g protein, 0.2g fat, 27.1g carbs, 1.4g fiber, 23.2g sugar

Per Ingredient (Whole Dish)

Grapes, frozen — 104 cal · 1.1p · 0.2f · 27.1c · 1.4 fiber Total — 104 cal · 1.1p · 0.2f · 27.1c · 1.4 fiber

Berry Chia Pudding

Prep 5 min · Cook 0 min · Serves 1

Make-ahead chia pudding with milk, vanilla, and berries.

Ingredients

Instructions

  1. Whisk the chia seeds, milk, and vanilla in a jar.
  2. Refrigerate for at least 2 hours, ideally overnight, stirring once after 10 minutes to prevent clumping.
  3. Top with the mashed strawberries before eating.

Macros

Whole Dish

Field Amount
Calories 287
Protein 11.1g
Fat 14.9g
Carbs 28.6g
Fiber 11.6g
Sugar 14.5g
Volume 315g

Per Serving

287 calories, 11.1g protein, 14.9g fat, 28.6g carbs, 11.6g fiber, 14.5g sugar

Per Ingredient (Whole Dish)

Chia seeds — 136 cal · 4.6p · 8.6f · 11.8c · 9.6 fiber Whole milk — 113 cal · 5.8p · 6f · 8.9c · 0 fiber Vanilla extract — 6 cal · 0p · 0f · 0.3c · 0 fiber Frozen strawberries, thawed and mashed — 32 cal · 0.7p · 0.3f · 7.7c · 2 fiber Total — 287 cal · 11.1p · 14.9f · 28.6c · 11.6 fiber

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