Recipes
I have made a cookbook which you can download below, it contains over 50 high-protein recipes. I didn't make them, I just gathered good ones and made the layout pretty with all the macros.
And here is a vegetarian one:
Below are some examples so you can see what they are like. If you download the book, there are many more, and you can scan the recipe/macros with MyFitnessPal.
Omelet Wraps
Serves 4
Ingredients
7 oz. (200g) cottage cheese
4 handfuls watercress
1 lemon, peel only
6 eggs 1⁄4 cup (60ml)
soy milk 1 tsp.
mixed herbs
4 tsp. coconut oil
3.5 oz. (100g) smoked salmon, chopped
What you need to do
Place the cottage cheese, watercress and lemon peel in a high bowl and puree with the hand blender (or food processor) until smooth paste forms.
Beat the eggs with the milk and herbs in a separate bowl.
Heat 1 tsp. of oil in the medium size frying pan and fry 1⁄4 of the egg over medium heat for 2 minutes until the egg solidifies, then turn around. Bake the other side for 1⁄2 minute.
Remove the omelet from the pan and set aside. Fry the other omelets with the rest of the oil.
To serve, spread the cottage cheese paste over the omelets and top with smoked salmon. Roll up the omelet as a wrap and cut in half.
Prep: 15 mins / Cook: 10 mins
Calories: 237 / Fats: 15g / Carbs: 3g / Protein: 20g
Spinach Shakshuka
Serves 2
Ingredients
1 tbsp. coconut oil
1 large onion, chopped
2 garlic cloves, crushed
4 cups (300g) mushrooms, sliced
2 cups (450g) leaf spinach
4 eggs
handful parsley, chopped
What you need to do
Heat the oil in a large pan over medium heat. Add the onion and garlic and cook for 2-3 minutes until soft. Next, add the mushrooms and cook for another 3-4 minutes. Season with salt and pepper.
Now start adding the spinach to the pan, you will likely have to do this in batches. Cover the pan with a lid and let it wilt, repeat this step until all the spinach is in the pan. Stir well and taste for seasoning.
Make 4 indentations (‘wells’) in the spinach and break an egg in each. Cook for 5-6 minutes covered with a lid until egg whites are set.
Dress in fresh parsley and serve.
Prep: 10 mins / Cook: 15 mins
Calories: 321 / Fats: 22g / Carbs: 19g / Protein: 24g
Tuna & Broccoli Salad With Honey Vinaigrette
Serves 2
Ingredients
For the salad:
2 big handfuls salad leaves
3 radishes, sliced
1⁄2 cup (120g) tuna in water, drained
2 slices bread
100g broccoli
2 tsp. Parmesan, grated
For the dressing:
2 tbsp. olive oil
3 tbsp. of lemon juice
1 tsp. of honey
salt & pepper
What you need to do
Divide the salad leaves between two plates. Add the sliced radish and pieces of tuna.
Toast the bread and cut into cubes, then add to the salad.
Place the broccoli in a pot of boiling water and cook for approx. 5 minutes, then strain and add to the salad.
In a bowl, mix all the dressing ingredients and drizzle over the salad. Sprinkle with parmesan cheese and serve.
Prep: 10 mins / Cook: 0 mins
Calories: 328 / Fats: 14g / Carbs: 26g / Protein: 21g
Creamy Chicken, Mushroom & Tomato Pasta
Serves 3
Ingredients
1 1⁄2 cup (150g) penne
12 oz. (350g) chicken breast
1 tsp. wheat flour
1 tbsp. olive oil 1 tsp. dried oregano
1 small onion, diced
2 garlic cloves, sliced
6 sundried tomatoes, chopped
1⁄2 cup (125ml) plant-based oat cream (or regular)
1 bag spinach basil leaves, to garnish
4 cups (300g) mushrooms, sliced
What you need to do
Divide the salad leaves between two plates. Add the sliced radish and pieces of tuna.
Toast the bread and cut into cubes, then add to the salad.
Place the broccoli in a pot of boiling water and cook for approx. 5 minutes, then strain and add to the salad.
In a bowl, mix all the dressing ingredients and drizzle over the salad. Sprinkle with parmesan cheese and serve.
Prep: 10 mins / Cook: 20 mins
Calories: 385 / Fats: 14g / Carbs: 26g / Protein: 35g
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