A spicy, creamy, high-protein bowl that’s quick to make and great for fat loss, muscle gain, or a filling breakfast/lunch.

Nutrition (Approx. 1 Bowl)

• Protein: ~28 g
• Calories: ~350–420 kcal
• Prep Time: 10–12 mins

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Ingredients

Protein Base

• 4 boiled eggs
  (or 2 whole eggs + 4 egg whites for lower calories)
• ½ cup Greek yogurt (thick, unsweetened)

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Vegetables

• 1 cup lettuce, chopped
• 2–3 tbsp sweet corn
• ¼ onion, finely chopped (optional)
• ¼ cucumber, chopped (optional)

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Seasoning

• 1–1½ tsp peri peri seasoning
• Salt to taste
• Black pepper
• ½ tsp chili flakes (optional)
• Few drops lemon juice

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Optional Toppings

• Coriander or parsley
• Crushed roasted peanuts
• Low-fat cheese
• Jalapeños
• Hot sauce

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Step 1: Boil the Eggs

Place eggs in a saucepan.

Cover with water.

Bring to a boil.

Once boiling:

• cook for 8–10 minutes

Transfer immediately to cold water.

Peel and cut into:

• halves
  or
• bite-sized chunks

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Step 2: Prepare the Peri Peri Yogurt Dressing

In a bowl, mix:

• Greek yogurt
• peri peri seasoning
• black pepper
• salt
• lemon juice

Taste and adjust spice level.

For extra creaminess:

• add 1 tsp mayonnaise

For extra heat:

• add hot sauce or chili flakes

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Step 3: Prep the Vegetables

Wash and chop:

• lettuce
• cucumber
• onions

If using frozen corn:

• boil or microwave for 1 minute
• drain well

Do not add too much corn or the bowl becomes carb-heavy.

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Step 4: Assemble the Bowl

In a large bowl add:

• lettuce
• corn
• cucumber/onions

Add:

• boiled eggs

Pour over:

• peri peri yogurt dressing

Toss gently.

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Step 5: Final Toppings

Sprinkle:

• extra peri peri seasoning
• chili flakes
• herbs

Optional:

• drizzle hot sauce
• add cheese

Serve immediately while cold and fresh.

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Meal Prep Version

You can prep everything separately for:

• 2 days

Store:

• eggs
• chopped veggies
• dressing

in separate containers.

Mix just before eating to keep lettuce crisp.

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Variation

Low-Calorie Fat Loss Version

• Use mostly egg whites
• Skip cheese
• Reduce corn

Mexican Style

Add:

• beans
• paprika
• salsa
• jalapeños

Crunchy Version

Top with:

• roasted makhana
• crushed nachos
• toasted seeds

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Approximate Macros

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Quick Serving Ideas

As a Wrap

Stuff inside:

• whole wheat tortilla
• pita bread

With Toast

Serve over:

• sourdough toast
• garlic toast

Rice Bowl

Add:

• small serving of rice
  for a fuller meal.