Protein Foods : High Protein Meal Prep Recipes

• Eggs
• Tbsp Vanilla extract
• Greek yoghurt
• Stevia/ any Sweetener
• Protein powder
• Baking Powder

1. The Greek yogurt, eggs, vanilla, stevia, and other ingredients are first whisked together.
2. Next, add the protein powder and stir. Add the baking powder and continue to whisk slowly and thoroughly until the mixture is fully smooth and lump-free.
3. A nonstick, two-burner griddle is heated to medium heat (not higher). Spray some oil on it.
4. Fill the griddle with six to eight mounds of batter using a 1.5-tablespoon cookie scoop (or use a large 14-inch nonstick skillet and cook three or four pancakes at a time).
5. The pancakes should only be cooked for one minute or even less over medium heat for the tops to bubble. Add extra fat to the skillet if necessary, flip them over, and cook for just a few more seconds before removing them to a plate and cooking the rest of the pancakes.

Looking for some easy stir fry recipes? Check out our article on that here.

3. Highest Protein Foods – Burrito Bowls

This recipe is a healthy alternative to ordering from Taco Bell or Boojum. Serves 1.

• Ingredients
• one fillet steak, around 250g
• one fajita seasoning sachet
• 2/TBS of olive oil
• 2 sliced roasted red peppers
• Mexican-style rice pouch, 250g
• 1 lemon, juiced and sliced into wedges in half.
• 12 little pack of chopped parsley, for serving

1. Apply 1 tbsp. of your olive oil and half of the fajita seasoning on the steak. The steak should be cooked for 2 minutes on each side for medium-rare, then removed from the pan and set aside.
2. Lower the heat to medium and pour in your remaining oil. Add your rice, red peppers, and remaining fajita seasoning. Cook for 2 minutes, until hot throughout, stirring well to ensure that everything is coated. Adding a little water will help if it starts to stick. Add the lemon juice, then season and fold in half the parsley.

4. Highest Protein Foods – Peanut Butter Banana Smoothie

Another classic among gym-goers, this recipe also contains lots of healthy fats. Serves 1.

Ingredients

• 2 sliced bananas
• 2 cups of milk
• 2 tbsp of honey
• 1/2 cup of peanut butter
• 2 cups of ice cubes

1. Simply place all your ingredients in a blender and blend until smooth.

5. Highest Protein Foods – Chicken Chilli

This recipe is a delectable alternative to a regular chilli. This recipe uses a slow cooker, meaning you can simply throw it in the pot and wait. You can serve alongside cornbread, avocado slice, sour cream or even bacon bits – it’s up to you! Serves 10.

INGREDIENTS

• 1 small can of finely chopped green chilies
• 1 pack of taco seasoning
• A half-cup of sour cream
• Half a cup of grated cheese
• 1.25 pounds of chicken breast
• 2 cans of beans of your choice
• 15 ounces of white corn in a can
• 1 can of chicken stock
• 1 can of cream of chicken soup

1. First, on the bottom of the slow cooker saucepan, arrange the beans and corn in layers.
2. Next, put your chicken over the beans and corn.
3. Then, combine the green chile peppers, taco seasoning, chicken soup, and broth in a medium bowl.
4. Over the chicken in the slow cooker saucepan, pour the stock mixture.
5. Next, cook on low for eight to ten hours with the lid on. After eight hours, check the chicken’s internal temperature (it should be over 165 degrees when cooked).
6. Stir in your sour cream and cheese once the chicken has finished cooking, letting the cheese melt for around three to five minutes.
7. Finally, serve in a bowl along with a large slice of cornbread or side of your choice.

6. Highest Protein Foods – Mexican Chicken Stew

Ingredients

• Olive oil, one tablespoon
• 2 red peppers
• 1 onion
• 3 tablespoons chipotle paste
• 400g cans of chopped tomatoes in twos
• 4 chicken breasts without skin
• 140g of quinoa
• 2 cubes of chicken stock
• liquid from one 400 g can of pinto beans
• One small bunch of coriander
• 1 lime
• Yogurt with 1 tablespoon of sugar, to serve

1. First, deseed your pepper, slice your onion and chop all your coriander apart from a few leaves.
2. Next, in a deep frying pan with hot oil, cook your onions and peppers until they are tender. The tomatoes are added after the chipotle paste has been stirred for a minute. To cover the chicken, add up to a tomato can’s worth of water, and put to a medium simmer.
3. Then, add the chicken breasts and gently boil for 20 minutes, turning the chicken once or twice, or until the chicken is thoroughly cooked.
4. Bring the stock cubes and a big pot of water to a boil. For the final minute, add the beans after cooking the quinoa for 15 minutes, until it is soft. After thoroughly draining, add the coriander and lime juice, and taste for seasoning before covering to keep warm.

7. Highest Protein Foods- Sweetcorn, Quinoa and Avocado Salad

For the vegetarian readers, this meal offers a meat-free alternative that’s still packed with protein.

Ingredients

• 75 grams of uncooked quinoa
• 140 grams of frozen corn
• Extra-virgin olive oil, 1 tablespoon
• 75g cherry tomatoes
• 1 small pack of coriander leaves
• 2 spring onions
• 1 lime’s zest and juice, finely grated
• Finely chopped, half a long red chilli
• 1 firm, ripe avocado
• 25g of mixed nuts, including walnuts, pecans, hazelnuts, brazil nuts, and almonds

1. First, quarter your cherry tomatoes, chop your coriander, slice your onions, grate your lime and deseed the red chilli.
2. Next, pour water into a medium pan and heat to a boil. Once thoroughly rinsed, add the quinoa to the water, stir well, and boil for 12 minutes, or until the quinoa is just soft.
3. Place the sweetcorn in a dry frying pan and heat it over medium-high heat while your quinoa is cooking. Cook, rotating occasionally, for 5 to 6 minutes, or until gently toasted. Place aside.
4. Then, press firmly with a ladle or serving spoon to remove as much of the excess water as you can after rinsing the cooked quinoa in a strainer under cold water.
5. After, put the quinoa in a bowl and mix with the coriander, tomatoes, sweet corn, lime zest, chili, and olive oil. Add black pepper to taste.
6. Finally, Cut the avocado in half and stone it. Slice the flesh after scooping it out with a big metal spoon. Add the lime juice and toss. Before serving, gently combine the salad with the avocado and nuts.

8. Highest Protein Foods – Spicy Cajun Chicken Quinoa

Next up we have another quinoa dish, as these small seeds go so well in most meals and are full of protein. Serves 4.

Ingredients

• 4 chicken breasts
• Cajun seasoning, 1 tablespoon
• 1 kg of quinoa
• Chicken stock, 600 ml
• 100g dried apricots
• Ready-to-use 250g pouch of Puy lentils
• 1 tablespoon of olive oil
• 2 red onions, thinly sliced into wedges
• 1 bunch spring onions
• 1 bunch coriander

1. First, dice your chicken, slice your apricots, heat your stock, slice the 2 red onions and chop the rest of the onions along with the coriander
2. Next, turn on the oven to 200°C/180°C fan/gas. 6. Combine the Cajun spice with the chicken and spread it out in a single layer in a roasting pan. The chicken should be roasted in the oven for 20 minutes. Place aside.
3. In the meantime, simmer the quinoa for 15 minutes in the chicken stock, until it is cooked. Add the apricots and lentils for the last 5 minutes of cooking. Drain, then combine with the chicken in a large bowl.
4. Finally, heat the oil in a big frying pan and sauté the onions for 10 to 15 minutes while the quinoa is cooking. Mix thoroughly after adding the onions, coriander, and some seasoning to the quinoa.

Want to supplement your diet with more protein? Check out Holland and Barrett’s website where you can find all the best supplements to go alongside these recipes.