{"id":2119927,"date":"2026-07-20T02:25:36","date_gmt":"2026-07-20T09:25:36","guid":{"rendered":"https:\/\/www.goldenhousetucson.com\/chinese-food\/?p=2119927"},"modified":"2026-07-20T02:25:36","modified_gmt":"2026-07-20T09:25:36","slug":"3-quick-high-protein-lunches-for-better-energy-and-gut-health","status":"publish","type":"post","link":"https:\/\/www.goldenhousetucson.com\/chinese-food\/2026\/07\/20\/3-quick-high-protein-lunches-for-better-energy-and-gut-health\/","title":{"rendered":"3 quick high-protein lunches for better energy and gut health"},"content":{"rendered":"<p>Date: <b>2026-07-19 09:50:32<\/b><\/p>\n\n<div id=\"wrap_aoa90f99\" class=\"aoa_wrap \">\n  <iframe loading=\"lazy\" id=\"player\" type=\"text\/html\" width=\"750\" height=\"440\"\r\n  \t\t\t\t\tstyle=\"width:750px;height:440px;\" src=\"\/\/www.youtube.com\/embed\/R61fSdFEntE?enablejsapi=1\"\r\n  \t\t\t\t\tframeborder=\"0\"><\/iframe>\n    <div id=\"aoa90f99\" class=\"aoa_overlay \">\n        <div class=\"aoa_content\"><a target=\"_blank\" href=\"\"><img style=\"margin:0 auto;max-height:400px;\" data-src=\"\" alt=\"\" \/><\/a><\/div>\n        <span id=\"close_aoa90f99\" class=\"aoa_close\"><\/span>\n        <a id=\"close_btn_aoa90f99\" class=\"aoa_close_btn\" onclick=\"setVisibility('aoa90f99', 'none');\">&times;<\/a>\n    <\/div>\n<\/div>\n\n<p>\ud83e\udd6a If you&#8217;re looking for quick, healthy lunch ideas, these are the recipes I come back to again and again. They&#8217;re an easy way to add more protein, fibre and plants to your day, with benefits for your energy, focus and gut health.<\/p>\n<p> Much more satisfying than a typical grab-and-go sandwich, if you ask me. \ud83d\ude09<\/p>\n<p>\ud83d\udccc You can save all the recipes from this video in one place here (plus my favourite bread and wrap recipes): https:\/\/tdk.link\/protein-spreads<\/p>\n<p>They&#8217;re super flexible, so I&#8217;ve tweaked a few of them to make them my own, like using sardines instead of tuna.<\/p>\n<p>And they take just minutes to make and even less time if you&#8217;ve batch prepped them.<\/p>\n<p>I usually pile them onto good-quality bread, fill a wrap, load up a baked sweet potato or add a few generous spoonfuls to a diversity bowl with pre-cooked grains and plenty of veg. They&#8217;re really versatile and make healthy lunches so much easier.<\/p>\n<p>\u23f1\ufe0f Chapters<br \/>\n00:00 3 quick healthy lunches<br \/>\n00:22 Lemony sardine and butter bean spread<br \/>\n03:14 Choosing healthy bread<br \/>\n04:46 Curried smashed chickpea spread<br \/>\n06:40 Herby tofu cream cheese spread<br \/>\n08:17 Easy topping ideas<\/p>\n<p>If you make one, let me know which is your favourite in the comments. I&#8217;d love to hear what toppings you add too.<\/p>\n<p>Dr Rupy x<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\nLEARNING TO EAT WELL EVERY DAY<br \/>\n\ud83e\udd57 Download a FREE 7 day meal plan: https:\/\/tdk.link\/mealplan_yt<br \/>\n\ud83d\udd25 Learn about Inflammation &#8211; FREE 4 part mini-series here: https:\/\/tdk.link\/infl_series_yt<br \/>\n\ud83e\udd51 Heal yourself with food:  https:\/\/tdk.link\/heal_yt<br \/>\n\ud83c\udfa4 Listen to experts on the podcast: https:\/\/tdk.link\/pod_yt<br \/>\n\ud83d\udc68\ud83c\udffd\u200d\ud83d\udcbb Browse articles on the website: https:\/\/tdk.link\/web_yt<br \/>\n\ud83d\udcda Check out my cookbooks: https:\/\/tdk.link\/books_yt<\/p>\n<p>LET&#8217;S BE FRIENDS<br \/>\n\ud83d\udcf7 Instagram: https:\/\/tdk.link\/tdk_insta_yt<br \/>\n\ud83d\udcf9 Subscribe: https:\/\/tdk.link\/ytsubscribe<br \/>\n\ud83d\ude4b\ud83c\udffd\u200d\u2642\ufe0f Facebook: https:\/\/tdk.link\/tdk_fb_yt<br \/>\n\ud83d\udc26 Twitter: https:\/\/tdk.link\/tdk_tw_yt<br \/>\n\ud83d\udc54 LinkedIn: https:\/\/tdk.link\/tdk_li_yt<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 2026-07-19 09:50:32 \ud83e\udd6a If you&#8217;re looking for quick, healthy lunch ideas, these are the recipes I come back to again and again. They&#8217;re an easy way to add more protein, fibre and plants to your day, with benefits for your energy, focus and gut health. Much more satisfying than a typical grab-and-go sandwich, if [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2119928,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2119927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","traffikrr"],"_links":{"self":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2119927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/comments?post=2119927"}],"version-history":[{"count":1,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2119927\/revisions"}],"predecessor-version":[{"id":2119929,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2119927\/revisions\/2119929"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media\/2119928"}],"wp:attachment":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media?parent=2119927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/categories?post=2119927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/tags?post=2119927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}