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Protein is having a moment – and rightly so.
This powerhouse macronutrient isn’t just for gymgoers and weight watchers – it plays a vital role in developing and maintaining healthy bodies and supporting a variety of processes like immunity and energy.
Kids and adults alike need protein – and because the human body can’t store it, we need to eat protein-rich foods at regular intervals.
A lunchbox provides the perfect opportunity to boost your intake of these important amino-acid building blocks, so have a look at the following snack ideas that deliver on convenience, taste and of course, all-important healthy goodness.
By the way, the amount of protein you need depends on your age and your lifestyle – and you can check the Australian dietary guidelines for an idea on how much protein you need each day and what foods to choose.
Some of the best sources of protein include lean meats, poultry, fish and seafood as well as eggs, dairy products, nuts, seeds, legumes and beans.
It’s not hard incorporating these into a lunchbox – and many of our suggestions can be made ahead and either refrigerated or frozen so they’re ultra convenient. And if we’re talking convenience matched with taste, portability and of course pure protein power, we just can’t look past the healthy goodness of beef biltong and jerky.
You can read more about the nutritional value of beef jerky and biltong here – or you can skip straight to our website and order yours online now!
But now for some protein-powered lunchbox ideas that will appeal to all ages – and which will even appeal to the pickiest of eaters.
Protein is vital for our brains and our bodies, which is why you need to take a moment to consider the contents of your lunchbox.
You just can’t beat meat when it comes to protein power (chicken and fish are up there too), so look for ways to bulk up your school or work lunchbox with meaty morsels. A cold sausage is always a winner, while a roasted chicken leg or some shredded chicken breast will always go down a treat.
Want to know the easiest way in the world to eat more meat on the go? Biltong and jerky. These dried meat snacks are the most convenient, fuss-free and delectable ways of fuelling up your body with the healthy goodness of protein. Sliced, in sticks or in chunks, biltong and jerky can go straight from the pantry shelf into the lunchbox – no refrigeration required. No mess, no fuss – just finger food at its absolute best.
Here at DJays Gourmet, we’ve also been known to use chopped biltong as a sandwich filling, add sliced jerky to our muffins and grate biltong on just about anything because we know how good it tastes and what good it does!
The average egg contains around six grams of protein, making them one of the best natural sources of quality protein around. They’re also so versatile … here are some of our eggy lunchbox faves:
Instead of using bread or carb-heavy wraps, why not try an egg wrap? This recipe from Yallamundi Farm makes an ‘egg’cellent wrap (similar to a crepe) which is a great base for healthy fillers like cooked chicken, diced cooked bacon, grated cheese, ham, grated carrot, shredded lettuce and baby spinach. You could also add some cream cheese, hummus, tsatsiki or sweet chilli sauce for a tasty extra.
Try this recipe for healthy frittata egg muffins from everyone’s favourite cook, Nagi Maehashi. We love them because they’re packed with tasty goodness and will keep you fuelled up for longer during busy days at school or work. They can also be frozen for up to three months – so bake a batch and get those lunchboxes sorted!
These may be old-school, but protein is always in fashion, so don’t look past a hard-boiled egg for a fast and easy power boost. Pop a dash of salt and some freshly ground black pepper into a twist of cling wrap to sprinkle on your egg and you’ve got a ready-made protein powerhouse at your fingertips.
These meaty mouthfuls pack a powerful protein punch and they’re an easy, mess-free option for any lunchbox. Bake them in the oven for a healthier outcome, and remember, they freeze like a dream too.
Seasoned or spiced chickpeas, roasted in the oven until they’re crispy are a great protein-forward option for lunchboxes in nut-free environments.
Greek yoghurt has a higher protein content than regular yoghurt, making it the ideal energy boost for lunchboxes. You can also add some tasty toppings like blueberries or sliced bananas, or swirl through a spoonful of honey for a sweet and healthy treat.
Different cheeses have different protein contents, with harder cheeses like parmesan and cheddar generally having higher counts than soft cheeses like brie. Cottage cheese is mostly water, making it a great option if you’re looking for something with a high protein to calorie and fat ratio.
Why not use a cucumber slice instead of a processed cracker for cheese and bickies in your lunchbox? Or what about a small container of seasoned cottage cheese with some carrot sticks or apple slices for dipping?
Roasted edamame beans, chicken fried rice, sushi with tuna, chicken or salmon or chicken, cheese and ham scrolls, bliss balls and the humble chicken nugget are some more ideas for protein-forward lunchbox fillers that deliver on taste and healthy goodness. Rice paper rolls with chicken, tofu or prawns are another great option.
The DJays Gourmet team are always coming up with fresh ideas from the kitchen – so check out our recipes with biltong and jerky here. You’ll also find some inspiration on high-protein snacks for your children as well as some family-friendly recipes that don’t take forever to make, but which pack a real punch in terms of tasty goodness.
One of the big plusses about biltong is its convenience.
It has a long shelf-life and doesn’t require refrigeration, so it’s the perfect pantry staple. A small handful of biltong will provide a steady energy boost to power up your performance at school or at work, so why not order some of Australia’s best beef biltong today and keep it handy as a tasty and healthy lunchbox filler?
Go to DJays Gourmet and order your biltong online. It’s as easy as 1,2,3 and we deliver door-to-door throughout Australia.
Arron Zamel has been General Manager of DJays Gourmet since 2015 and under his expert leadership, the company has cemented its reputation as Australia’s leading supplier of packaged jerky and biltong.
His strong family connection to South Africa, his marketing and management degree from Monash University, his technical expertise plus his experience as a successful entrepreneur and import/export business owner made him the ideal candidate for the challenging position.
Additionally, Arron’s innovative approach to management, his proven brand-building credentials, his strong customer focus and youthful energy have ensured that DJays Gourmet’s high-quality biltong and jerky have become Australia's dried meat treats of choice.
He understands traditional South African flavours and the precision techniques required to create truly authentic biltong, jerky and droewors (dried sausage). Part of his job is overseeing operations at DJays' purpose-built facility in Perth, WA where tons of Australian beef goes into making premium dried meat products each month for distribution to retail and wholesale customers across Australia.
For more insights into Arron’s world, visit the DJays Gourmet website, check out their Facebook page or follow them on Instagram @djaysgourmet.
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