Mains

Easy High-Protein Main Meals for Busy Women

Seafood Stir-Fry with Rice Noodles

Ingredients:

  • 200g frozen seafood mix
  •  100g rice noodles
  • Frozen veg mix (carrots, peas, green beans, sweet corn)
  • Garlic + a bit of onion
  • Soy sauce + lemon juice
  • Spring onions to garnish

How to make it:

  1. Soak rice noodles in hot water until soft.
  2. Sauté garlic + onion in a bit of olive oil.
  3. Add frozen veggies → stir-fry for a few mins.
  4. Add seafood → cook until done (about 5 min).
  5. Add noodles + splash of soy sauce & lemon juice.
  6. Toss it all together. Top with chopped spring onions!

By PT Evelina

Chicken Curry with Brown Rice

Ingredients:

  •  500g chicken breast
  •  1 bell pepper
  •  100g mushrooms
  •  1 cup brown rice
  •  1 cucumber
  •  1-2 tbsp curry powder

How to make it:

  1. Cook brown rice in 2 cups water, simmering for 30-40 minutes until done.
  2. Heat 1-2 tbsp oil in a pan, add chicken pieces, and cook until browned (5-7 mins). Season with salt and pepper.
  3. Add chopped bell peppers and mushrooms, then stir in curry powder. Cook for 5-7 mins until veggies soften.
  4. Pour in 1/2 cup water, simmer for 5 mins to blend flavors.
  5. Serve rice on a plate, top with curry chicken mix, and garnish with sliced cucumber!

    By PT Evelina

Stuffed Bell Peppers with Chicken and Spinach Sauce

Ingredients:

  • 2 bell peppers (red), cut in half lengthwise
  • 300g minced chicken breast
  • 1 cup brown rice and wild rice mix
  • 1 cup broccoli florets
  • 2 cups fresh spinach
  • 1/4 cup natural Greek yogurt
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Your favorite herbs (e.g., parsley or dill)

How to make it:

  1. Cut bell peppers in half lengthwise, remove seeds, and set aside.
  2. Stuff each pepper half with minced chicken, season with salt and pepper.
  3. Place broccoli florets and stuffed pepper halves in a steamer basket.
  4. Steam for 20-25 minutes until chicken is cooked and peppers are tender.
  5. Cook brown rice and wild rice mix according to package instructions as a side.
  6. Blend spinach with Greek yogurt, a pinch of salt, and your favorite herbs until smooth to make sauce.
  7. Serve steamed pepper halves and broccoli, drizzle with spinach sauce, and add rice mix on the side!

    By PT Evelina

Duck Livers with Apples & Brown Rice

Duck Livers with Apples & Brown Rice

Ingredients

For the duck livers

  • 250–300 g duck livers, cleaned and trimmed
  • 1 tbsp olive oil
  • 1 small onion, sliced
  • 1 apple, sliced (firm sweet–sour variety)
  • 1–2 garlic cloves, minced
  • ½ tsp dried thyme or rosemary
  • Salt & pepper to taste
  • Optional: 1–2 tsp balsamic vinegar or lemon juice
  • Optional: handful of spinach or parsley

For the brown rice

  • 120 g dry brown rice (about ½ cup)
  • 300 ml water or low-sodium stock
  • Pinch of salt

Instructions

Cook the duck livers & apples

  1. Heat olive oil in a pan.
  2. Add onion slices and cook 2–3 minutes.
  3. Add apple slices and cook until lightly golden and softened.
  4. Add garlic + herbs and stir for 30 seconds.
  5. Push everything to the side of the pan.
  6. Add duck livers in a single layer.
  7. Cook 2–3 minutes per side — liver should stay slightly pink inside for tenderness.
  8. Season with salt, pepper, and finish with balsamic or lemon if desired.
  9. Add fresh parsley or spinach.

Cook the brown rice

  1. Rinse the rice under cold water.
  2. Add to a pot with water/stock and a pinch of salt.
  3. Bring to a boil → reduce heat → cover → simmer 20–25 minutes until soft.
  4. Turn off heat and let sit 5 minutes, covered. Fluff with a fork.

By PT Evelina

Bean Stew

Ingredients

  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, diced
  • 1 celery stick (optional), diced
  • 1 can (400 g) mixed beans or kidney beans, drained and rinsed
  • 1 can (400 g) chopped tomatoes
  • 1 tbsp tomato purée
  • 700–800 ml vegetable stock
  • 1 tsp smoked paprika
  • ½ tsp cumin
  • ½ tsp dried thyme or oregano
  • Salt & pepper to taste
  • Optional: handful of spinach or kale
  • Optional garnish: fresh parsley

Instructions

  1. Heat olive oil in a pot over medium heat.
  2. Add onion, garlic, carrots, and celery. Sauté 5 minutes until softened.
  3. Stir in smoked paprika, cumin, and herbs for 30 seconds.
  4. Add beans, chopped tomatoes, tomato purée, and stock.
  5. Bring to a boil → reduce heat → simmer for 15–20 minutes.
  6. Add spinach or kale for extra nutrients (optional).
  7. Season with salt & pepper before serving.

By PT Evelina