# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DMEXWpPyzMI
- **Gondola URL:** https://gondola.cc/posts/32314435-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/3840e9736e.jpg
- **Posted:** 2025-07-14T00:33:59.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

High protein meals/snacks ⬇️

1. Egg White & Veggie Scramble

	•	🥚 5–6 egg whites + 1 whole egg
	•	🥬 Sautéed spinach, bell peppers, onions
	•	🌶️ Salt, pepper, turmeric for flavor
	•	~150–180 calories | ~25g protein
Great for: A light, filling breakfast or post-workout meal.

2. Greek Yogurt Protein Bowl

	•	🥣 ¾ cup non-fat Greek yogurt
	•	🍓 Handful of strawberries or blueberries
	•	🍯 Drizzle of raw honey or cinnamon
	•	~180 calories | ~20g protein
Great for: Mid-morning or late-night snack.

3. Tuna Lettuce Wraps

	•	🥬 Romaine or butter lettuce
	•	🐟 1 can tuna (in water)
	•	🥄 Mix with mustard, chopped pickles, or Greek yogurt instead of mayo
	•	~200 calories | ~30g protein
Great for: Quick lunch or grab-and-go snack.

4. Grilled Shrimp & Zucchini Skewers

	•	🦐 6–8 shrimp (grilled or air fried)
	•	🥒 Sliced zucchini or bell peppers
	•	🍋 Seasoned with lemon, garlic, paprika
	•	~160 calories | ~25g protein
Great for: Appetizer or light summer dinner.

5. Protein Smoothie (No Bloat Version)

	•	🥤 1 scoop whey or egg white protein
	•	🧊 Ice, water or almond milk
	•	🍌 Optional: ¼ banana or ½ date for sweetness
	•	~150–200 calories | ~25g protein
Great for: On-the-go or post-training.

6. Turkey & Cucumber Roll-Ups

	•	🦃 Sliced Boar’s Head turkey breast
	•	🥒 Rolled up with thin cucumber or avocado slices
	•	🧂 Sprinkle of salt & cracked pepper
	•	~120–150 calories | ~20g protein (for 4–5 roll-ups)
Great for: Afternoon snack or party platter swap.

7. Air-Fried Chicken Bites + Mustard Dip

	•	🍗 100g cubed chicken breast
	•	🌶️ Light seasoning (paprika, salt, garlic)
	•	🥄 Dip in spicy mustard or Greek yogurt ranch
	•	~180–200 calories | ~30g protein
Great for: Meal prep or late-night craving hack.

#highprotein #protein #highproteinmeals #primal #fitness #nutrition #nutritionguide #healthyfoods

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## Tags

highprotein, nutritionguide, healthyfoods, primal, nutrition, fitness, protein, highproteinmeals

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