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Tasty protein and carb-rich lunches

Bulk up and build muscle in the best way this summer with these flavoursome protein and carb-rich lunches  

Pork meatball mini subs  



1 pack pork bangers
Canola oil, for frying
1 large baguette, cut into 4 (quarters)
½ punnet fresh coriander or parsley
½ cup mayonnaise
Salt and black pepper
Handful lettuce, torn or shredded
3 carrots, peeled and cut into thin sticks 1⁄2 cucumber, shaved into strips (use
a vegetable peeler)
½ pineapple, peeled and cut into cubes (or use tinned pineapple)
Sprouts or micro greens (optional)   


  1. Remove pork meat from the sausage casing and roll into golf-sized balls.
  2. Heat a glug of oil in a large pan and fry the meatballs in batches for 6-8 minutes, until cooked through and golden. Drain on kitchen paper.
  3. Slice each portion of the baguette horizontally to resemble a sub.
  4. Blitz the coriander or parsley and mayonnaise until smooth. Season well. 
  5. Spread half the coriander mayo inside each mini sub.
  6. Layer the lettuce, carrots, cucumber and pineapple in each sub.
  7. Top each sub with 3-4 meatballs and drizzle over the remaining coriander mayo. Serve immediately. 


The dagwood stack  




1 teaspoon canola oil
1 egg
3 slices seeded rye bread, toasted
2 tablespoons basil pesto
Handful butter lettuce
2-3 slices smoked chicken, ham or salami 
1⁄4 cucumber, sliced
1 tomato, sliced
2-3 slices Emmenthal cheese 
1 teaspoon chopped chives  


  1. Heat oil in a pan and fry the egg for 3-4 minutes, until crispy round the edges. 
  2. Spread pesto on each slice of rye toast. 
  3. Layer lettuce, meat, cucumber, tomato and egg on the bottom slice of toast.
  4. Top with the second slice of toast and repeat the layering process, this time using lettuce, meat, cucumber and cheese. 
  5. Sprinkle with chives and add the final slice of rye toast. 


Honey & paprika steak wraps 




1 sirloin or porterhouse steak
Salt and black pepper
1 teaspoon paprika (smoked or regular) 1 clove garlic, finely chopped
1–2 tablespoons honey (or syrup)
1 tablespoon olive oil
2 tablespoons butter
Juice of 1 lemon  

For serving 

2 beetroot wraps (or regular wheat wraps) 2 tablespoons hummus, mayonnaise
or pesto
1⁄2 red, yellow or green pepper, sliced and fried
Small handful lettuce, shredded 1⁄4 red or green cabbage, shredded   


  1. In a bowl, season the steak and add the paprika, garlic and honey. Toss to
    coat evenly.
  2. Heat oil in a large pan. Fry steak for 3-4 minutes on each side (for medium-rare).
  3. Add the butter to the pan a minute before the end of cooking. Allow it to melt and add the lemon juice.
  4. Use a spoon to baste the steak with the melted lemon butter. 
  5. Allow the steak to cool before slicing. 
  6. To assemble wraps, spread hummus, mayo or pesto on the wraps and layer the sliced pepper, lettuce and red cabbage.
  7. Top with steak slices and fold the wraps to enclose the filling.  


Spicy & zesty chicken taco bowl  



1 chicken breast fillet, scored
3 tablespoons olive oil
Salt and black pepper
1 tablespoon cayenne pepper
1 teaspoon ground coriander
1 teaspoon ground cumin 
Handful lettuce leaves, chopped 
¼ cup tinned corn kernels, rinsed 
1 tomato, chopped 
1 avocado, sliced
Juice of 1 lime or lemon
1 tablespoon chopped fresh coriander Nacho chips, for serving  


  1. Drizzle 1 spoon of oil over chicken and season with salt, pepper and spices. 
  2. Fry chicken in a pan for 6-8 minutes per side, until cooked through.
  3. Remove, cool and slice into strips. 
  4. In a bowl, arrange the lettuce, corn, tomato, avocado and chicken strips.
  5. Whisk 2 spoons of oil with lime or lemon juice and coriander. Season well. 
  6. Drizzle dressing over the taco bowl and serve with nachos. 


Recipes & styling: Chad January
Photography: Zhann Solomons


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