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High-Protein Mediterranean Dinner Plate 

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(With Sweet Potato & Red Lentil Purée)

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600-650 kcal | 65g Protein | Full Macro & Micro Balance
Perfect for Muscle Gain, Recovery & Overall Health
Smooth, Creamy Purée with Balanced Textures

 

Ingredients (1 Serving)

  • Protein & Base

  • 125g salmon (grilled or baked)
  • ¼ cup dry red lentils (makes ½ cup cooked)
  • ½ medium sweet potato (about 100g), peeled & chopped

  • Vegetables & Greens

  • 4 homegrown cherry tomatoes (halved)
  • 1 cup raw spinach (or arugula, kale, or mixed greens)

Healthy Fats & Extras (any choice of nuts – below are my choices)

  • 2 Brazil nuts (selenium for thyroid & immunity)
  • 2 walnuts (omega-3s for brain & heart health)
  • 2 almonds (vitamin E for skin & antioxidants)
  • 2 macadamia nuts (monounsaturated fats for metabolism)
  • 2 cashews (zinc & magnesium for muscle function)
  • ½ avocado (sliced)
  • 1 tbsp tahini

Flavour & Micronutrient Boosters

  • 1 tbsp lemon juice (Vitamin C for iron absorption)
  • A pinch of salt or seaweed flakes (for iodine)
  • ½ cup Greek yogurt (optional side for probiotics & calcium)

 

Cooking Method

Cook the Sweet Potato & Red Lentil Purée

  • Rinse ¼ cup dry red lentils under cold water.
  • Peel & chop ½ medium sweet potato into small cubes.
  • In a small pot, bring 1 ½ cups water to a boil.
  • Add sweet potato & red lentils, then reduce heat to low.
  • Simmer for 15-20 minutes, stirring occasionally, until soft & mashable.
  • Mash or blend until smooth. Add a little extra water or broth if needed for consistency.

Cook the Salmon

  • Preheat oven to 400°F (200°C) or heat a grill pan over medium-high heat.
  • Season salmon with salt, pepper, and lemon juice.
  • Bake for 10-12 minutes or grill for 4-5 minutes per side until fully cooked.

How to Tell if Salmon is Cooked:

  • Internal Temperature → 125-130°F (52-54°C) for medium or 140°F+ (60°C+) for well-done.
  • Flakes Easily → Use a fork; if the salmon flakes apart easily, it’s done.
  • Opaque Pink Color → The flesh should be light pink and opaque, not translucent.

Plate the Dish

  • Spoon the sweet potato & red lentil purée onto a plate or bowl.
  • Arrange the spinach, avocado and cherry tomatoes on top.
  • Place the grilled salmon fillet over the greens.
  • Drizzle tahini over the salmon and purée.
  • For texture, sprinkle the finely chopped nut mix (Brazil nuts, walnuts, almonds, macadamias, cashews) over the purée or greens.
  • Garnish with lemon juice & a pinch of salt.
  • Serve with Greek yogurt on the side (optional).

 

Homemade Gherkin Recipe

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Ingredients:

  • 10-12 small gherkin cucumbers
  • 1 cup white vinegar
  • 1 cup water
  • 1 tablespoon salt
  • 1 tablespoon sugar (optional)
  • 2 garlic cloves (peeled)
  • 1 tablespoon dill seeds or a few sprigs of fresh dill
  • 1 teaspoon mustard seeds (optional)

Instructions:

  1. Prepare the Cucumbers:

    • Wash the cucumbers and cut them into spears or leave them whole.

  2. Make the Brine:

    • In a saucepan, combine vinegar, water, salt, and sugar (if using). Bring to a boil, stirring to dissolve the salt and sugar.

  3. Pack the Jars:

    • Pack the cucumbers into clean jars. Add garlic, dill, and mustard seeds (if using).

  4. Pour the Brine:

    • Pour the hot brine over the cucumbers, ensuring they are fully covered.

  5. Seal and Refrigerate:

    • Seal the jars and let them cool. Refrigerate for at least 24 hours before eating.

Tips – add some turmeric as a great anti-inflammatory, gherkins have better flavour after 3 days but can be eaten after 24h