There's a trick to it i learned through trial and error - put your vanilla part and about 1/3 of the orange soda you're going to use and blend it all together. Top off with the rest of the soda and give it a quick stir. *chef's kiss*
Well besides just a hunk of lean meat..
Eggs with cottage cheese, scrambled. 3 eggs, 1/4 cup of cottage cheese. Yields about 24 grams of protein. Also, Greek yogurt parfaits are a staple for breakfast.
You can also make a frittata - for one person I use 3 eggs, one small container Good culture cottage cheese (5.3 oz size). Blend until smooth, then add some veggies (already cooked and seasoned, my favorite is spinach) and fresh herbs if available. Bake at 375 for about 10-15 minutes until set. It gets a wonderful custardy texture and has 38g of protein!
I can never get the egg bites out of the muffin tin without leaving a lot of it behind. Iāve tried oil and spray oil. What do you use? Do you have a silicone muffin pan?
Do you mean the paper or foil liners for cupcake tins?
I was trying to avoid buying another kitchen item like a silicon muffin pan since I already have a metal muffin tin.
Don't go shallow, it puffs up a bit as it cooks. I make one serving in a 2 x 9.4 x 2 inch (.8 quart) casserole dish, and if doubling use a 2.4 x 12.2 x 2.4 inch (2 quart) casserole dish.
Add a carb balance tortilla for an extra 9-10g of protein (and high fiber).
Lay the tortilla in a pan (round cake or pie pan works well), then pour egg mixture on top and bake. Edges of tortilla get nice and crispy. Top with a little avocado or salsa, maybe. Could always just do it as a wrap too, but I like the shell.
Thank you! My family looks at me like I'm crazy when I use cottage cheese to scrambled eggs. It's the best! So creamy, fluffy, and succulent, and you don't have to add any extra salt(if that's a concern). I crack my 3 eggs in the pan and add the bid dollop of cc and scramble in the pan, making sure to disburse the cheese. ::chef's kiss::
[gado gado](https://www.recipetineats.com/gado-gado-indonesian-salad-with-peanut-sauce/#wprm-recipe-container-47288) which is a great balanced meal with plant based fats and fiber as well, great for summer
I just made a bolognese with lean ground beef that was incredible. I've been eating high protein for a while now and "macro friendly" as a keyword will find you a lot of tasty recipes that are high protein.
-Eggs with chicken sausage (Iāll just cook the eggs based on what Iām craving for that meal (fried, scrambled, omelette, poached, soft boiled).
-Pan seared salmon with salt, pepper, garlic, and herbs
-Rib Cap Steak š„°Ā
1c cottage cheese, 1 banana and 1 tbsp maple syrup. Blend it all.
In a cup/small bowl. Line the bottom with granola. Layer with the āpuddingā and fresh banana slices.
Iām sure you could add some nuts on top for more protein. I havenāt tried mixing vanilla protein powder into it, but that could work too. Itās super delicious.
I do pasta con le sarde: a little pasta topped with a can of sardines chili flake , fennel , some toasted nuts and lemon. Pasta isnāt āhealthyā per se but itās a great vehicle for my cheap protein
I've been cooking a lot of fish lately, especially salmon, flounder, and cod. I bake it in the oven on parchment paper (no butter or oil) and season with a little salt, pepper, and lemon juice.
Kimchi cheesy fried rice š¤¤
- 250g rice
- 200g kimchi
- 1.5 tbs gochujang
- 2 garlic cloves
- 1 spring onion, white bits fried, green bits as garnish
- 10ml vegetable oil
- 100 g low fat cheese
- 50g cheddar
- 5g sugar
- 4 fried eggs as a topping (2 per serving)
Comes down to 2 servings, roughly 650 calories and 37g protein each. Which is great for a vegetarian meal š¤
Edit because forgot an ingredient
chickpea salad
mash a can of chickpeas, stir in a spoon of mayo, some diced onion/sweet peppers/celery, salt pepper lemon dill tajin
serve on toast, crackers, pita, shoveled right into your mouth š¤
Not the highest protein thing ever but I like making protein muffins. Theyāre usually almond flour based with more egg than regular cake. Many call for shredded carrots or zucchini for moisture. Some include yogurt. They arenāt as protein dense as just eating meat or chickpeas but I find that a batch of them around the house keeps me from eating junk after a workout.
Been into āburger bowlsā lately: your choice of ground protein (I use Turkey), browned with seasonings on top of a handful of roasted potatoes, caramelized onions, āMac sauceā and salad greens and some cheese. Tastes like a burger without the bun!
Iāve been making cottage cheese bread and itās really helped me increase my protein intake. Just blend cottage cheese and egg whites, and it to some flour, salt, and yeast, and youāve got a high protein bread
For a high protein, vegan dessert - [Tofu Chocolate Mousse](https://www.theconsciousplantkitchen.com/tofu-mousse/#wprm-recipe-container-29140)! Recently tried this one and loved it with strawberries and coconut flakes.
For lunches I do tuna bowlsā tuna and Greek yogurt/ cottage cheese as a base, and then either a little Japanese hot sauce, diced carrots, cucumbers and avocados, or feta cheese, roasted red peppers, black olives, tomatoes, spinach
My personal favorites are: dal makhani, dal tadka, chana masala, chili, gumbo, falafel, burgers, lasagna, protein pasta, savory oatmeal with lentils (the recipe I adapted was taken down, but it's basically [this](https://www.reddit.com/r/vegan/comments/4d1s55/comment/d1n1wmp/?utm_source=share&utm_medium=mweb3x&utm_name=mweb3xcss&utm_term=1&utm_content=share_button), just with way more garlic and half to one minced onion), [peanut gochujang ramen](https://www.veganricha.com/spicy-peanut-butter-ramen/), pasta with [white bean alfredo](https://www.veganricha.com/garlic-white-bean-mushroom-alfredo/), [seitan ribs](https://blog.fatfreevegan.com/2007/05/barbecued-seitan-ribz.html), and [protein pancakes](https://runningonrealfood.com/fluffy-vegan-protein-pancakes-3/#tasty-recipes-11307-jump-target). For the protein pancakes, I sometimes substitute oat flour.
A smashburger with 90/10 or 95/5 beef, light mayo, gouda or swiss cheese, kimchi, possibly a fried egg if Iām feeling fancy, on a low cal bun or at least not a crazy high calorie one
Chili. I make mine with beef and pork mince(sometimes turkey), and a fuck ton of beans (dark and light kidney, navy, black, and cannellini) Plus I make it in huge batches, so I'll sometimes freeze half into portions for a later date when I don't feel like cooking.
Black bean (15g protein/cup) and fajita chicken (2oz/16g protein) soup. Whatever pepper you put in it, make sure to roast it, blacken, and peel. You can make it more healthy and wilt some spinach in the final product or less healthy and top with cheese, sour cream, and crushed chips.
Literally just a pound of shrimp with garlic butter. A pound of ground beef. A pound of steak. Uhhā¦. A pound of any meat will actually cover all your protein needs for the day. If youāre looking for something that doesnāt taste like a high protein food but is? Blend a cup of cottage cheese with seasonings and then microwave it till itās warm, cover with shredded cheddar. Eat with pork rinds. You can easily get 50 grams of animal based proteins like this, and yes I know pork friends are not bioavailable protein but from what I know, the amino acids in cottage cheese make the pork rinds more bioavailable.
My breakfast for the past few months has been:
2 slices of turkey bacon
3 eggs with half a server of cottage cheese scrambled into them
And Greek yogurt with honey, PB, and what ever good I have on hand (that combo with Cinnamon Toast Crunch slaps)
Honestly any sugary cereal with Greek yogurt instead of protein is bangin
Chicken pho. Best use of a rotisserie chicken imo. Easy to make at home, makes the place smell great, and helps you stay hydrated. But with all the water volume, it is better for a cutting phase than a bulking one.
Burrito bowl: 4 oz of chicken breast, 4 oz of black beans, a serving of shredded cheese (28g/1oz), 200g of rice, .5 cup of corn, about .25 cup of red onion, .5 cup of salsa.
874 calories, 120g of carbs, 15g of fat, 60g of protein
170 grams yogurt, 1 scoop of your favorite protein powder, 150 grams frozen blueberries. Mix it up and the frozen berries turn turn it into a froyo type thing. I have it almost every night.
nonfat greek yogurt with a little bit of jam mixed in if iām craving something sweet. i had a sugar free (fruit sweetened only) strawberry rhubarb jam recently that made this snack delicious
Teriyaki chicken breast. Or chicken tikka breasts. Sous vide and then torched. I like 145 degrees 1.5 hr
Thighs taste better but the macros are superior on chicken breast. I like to substitute chicken breast when I can instead of whey protein.
https://youtu.be/Gh9Dv5D5aCM?si=n5MfXj_AWy7Yl9Wq
Trust me āØ
Ok, but for a more serious answer. One recipe that I personally really enjoy is:
You boil white beans ( Where im from they just call them white beans, but I think itās probably Cannellini or navy ) until desired texture, drain and then mix it with tuna, raw purple onion, olive oil, lime juice, salt, pepper and parsley, eat it cold
We also have hummus (chickpeas in general)
Edit: I am Brazilian, and beans are a staple for every meal for the most part around here, try to look for Brazilian style beans, there are endless possibilityās, from simple to complex types! They are probably different of what you are used to but SO GOOD, itās a good side dish for everyday meals ! And even a whole meal if you make the right recipe
Protein pancakes with chicken sausage for breakfast
Scrambled eggs with cottage cheese for breakfast
I usually add a protein shake if I donāt feel like Iām getting enough protein and eat whatever Iām feeling for lunch/dinner.
Grilled chicken quinoa salad with a variety of vegetables [https://www.completelydelicious.com/grilled-chicken-quinoa-bowls/](https://www.completelydelicious.com/grilled-chicken-quinoa-bowls/) and a lentil and vegetable stir-fry seasoned with herbs and spices [https://recipes.net/main-dish/vegetables/lentil/lentil-and-vegetable-stir-fry/](https://recipes.net/main-dish/vegetables/lentil/lentil-and-vegetable-stir-fry/) .
Grilled wings/chicken coated in hot sauce
Steak and eggs
Gyros
Chicken Caesar salads
Side dishes: Mashed potatoes, rice, noodles, etc have chopped ham, turkey, or chicken in them.
baked salmon in foil (with whatever you want to cook it with, olive oil, lemon juice, whatever), with a can of lentils (or cooked yourself) and some tomato sauce (cooked yourself or not)
if you hate the flavor and lack of moisture from chicken breast, but want the protein and low fat it provides [this recipe](https://youtu.be/tAuqteNsM0M) is great
I just bought a ninja creami on sale and have been eating a pint of āice creamā every day.
1.5C Core power protein shake with an added scoop of protein powder and a half serving of chocolate teddy grahams mixed in is like ~350 calories and ~60g protein
OOH, I've been playing this game a lot recently. Every week, I meal prep a huge pile of plant protein salad.
Start by googling the top plant proteins. Stock up on chickpeas, lentils, aduki beans, edamame, peas, etc.
Prepare a large pile of these grains. The taste will be quite fulfilling but neutral.
Now comes the fun part. You can dress up these piles however you want. I find flavor profiles in the Mediterranean/Middle Eastern families work best. I've done pomegranate seeds, cucumber, red onion with a lemon-garlic-feta dressing. But this week I've done southwestern with red onion, tomatoes, cilantro, avocado lime dressing, and queso fresco.
Next week I want to do radishes, pickles, creamy dill dressing and maybe canned tuna.
The possibilities are endless! It tastes good hot or cold as well and keeps well throughout the week. I eat it for lunch or heat it up as a side dish for dinner.
Thereās a recipe out there for a kind of bread made out of 2 eggs, 300grams of cottage cheese, 200gr oats, 50gr pumpkin seeds, 2 tbs flax seeds, not if salt. Mix em up, shape like a loaf, and bake for 50-60 minutes. Put a fried egg on a couple slices that - yum.
The other thing would salad with can of tuna and can of chickpeas, dress with oil and lemon juice and whatever vegetables you like. I like tomatoes, celery, green onions.
[https://www.youtube.com/watch?v=h6euMAGCUSI](https://www.youtube.com/watch?v=h6euMAGCUSI) silken tofu blended with eggs, steamed for 15 minutes, topped with meat sauce
Once a month I buy, cook and eat a ribeye steak, and I typically have cravings for red meat when I am menstruating. Outside of this one exception, I maintain an avo/pescatarian dietāit means my primary sources of protein come from eggs, chicken and fish. Not all fish is good though, I like wild salmon, cod, trout and shellfish.
Chicken breast.Ā
There's a million ways to dress it up, but as long as you don't overcook it, chicken breast is pretty good in its own right, most people just overcook their chicken all the time.
Eggs with sausage and cheese. Two large eggs, 4-5 small sausage links or 1 brat, two slices of American cheese. That's 30 grams. Add two slices of bread to make it a sandwich and you add about 3 more grams.
1 cup OJ, 1 small portion of vanilla Greek yogurt, 1.5 cups frozen strawberries/blueberries/blackberries, 1 serving vanilla wheyā¦mix for 30 seconds and enjoy.
Cottage cheese with peanut butter. I thought it sounded gross at first but I didnāt hate it and then it became something I loved after a few times. One day I went to visit my now grown son and saw he was eating the exact same thing! He said he remembered that I used to have it for a healthy snack when I was in good shape and now does the same.
A ribeye is both high protein and delicious. I like to sear mine in garlic butter to a nice rare (maybe a hair over, just enough to start the fat rendering).
Yummy meal/snack - 1/2 cup milk, 1 frozen banana (in 2 or 3 pieces, 170 grams Greek yogurt, a serving of chocolate protein powder, 2 tablespoons almond butter powder. Whiz it in a blender or vitamix and eat.
Doesnt have a name, but I cooked it quite often:
Tomatosauce with some herbs, spices, garlic and onion as a base.
Then add chickpeas, whole eggs (they can cook in the sauce), some crumbled Feta cheese and some shredded chicken.
If you need more carbs with that, eat it with some flatbread or put it in a wrap.
You can essentially turn it vegetarian by leaving out the chicken and it will still have tons of protein.
Oh, thats actually pretty Similar, im impressed.
My thoughtprocess was kinda just like:
I want as much protein sources as possible. I take meat, plant protein, eggs and milk protein. Put it in Tomatosauce and boom!
I make a Korean inspired stir fry most days for lunch. A mountain of veggies, a heap of chicken breast (or whatever protein I have on hand), And a sauce made mostly from gochujang, soy sauce, fish sauce, oyster sauce, And a little bit of whatever fruit jam I happen to have on hand. I like marmalade a lot here. Cherry is also nice.
I usually make a squeeze bottle of the sauce at the beginning of a month and I use about a tablespoon for a serving.
These bagels! 8g prot each and fill me up paired w a coffee that has collagen + protein powder in it.
https://melissaraecarr.com/2022/09/30/keto-cinnamon-swirl-bagels/
Every night I get home, steam whatever random veggies I bought in the frozen aisle, mix that with taco seasoned ground turkey, Mateoās salsa, and greek yogurt.
It looks odd but I like it and itās amazingly healthy, low carb, and anything that isnāt a carb is protein for the most part. I throw in an avocado for substance here and there as well.
I like greek yogurt so Iāll make a bowl with 2 oikos greek yogurts (30g of protein) plus some strawberries and granola. Not sure how much the granola adds but id say thats roughly 35-45grams of protein for a nice snack
In the morning, I like to keep it simple and high in protein with a fresh raw egg in a glass. I add a couple of milliliters of Greek virgin olive oil, some black pepper, and a dash of hot pepper sauce. This protein boost keeps me going until dinner. š For dinner, I usually go for something easy to prepare, like stir-fried crickets š¦ or mealworms in a good old-fashioned pan. Not only are they eco-conscious, but I also enjoy their nutty or slightly earthy flavors. I often serve them over rice or on top of a salad. Plus, theyāre a great source of protein! š
More of a snack. Freeze fair life vanilla protein drink into ice cube and blend with orange juice. It is a delicious orange Julius.
Oh shit. imma try something like this with diet orange soda. It'll probably taste like a creamsicle.
orange soda in a blender will probably just explode everywhere so be careful.
Ur no fun! š
There's a trick to it i learned through trial and error - put your vanilla part and about 1/3 of the orange soda you're going to use and blend it all together. Top off with the rest of the soda and give it a quick stir. *chef's kiss*
I do this but the other way round! I freeze the fruit and blend it with vanilla protein powder and almond milk. Tastes like an orange dream.
Is that greek yogurt? We donāt have fairlife products here, what can I substitute it with?
Itās a vanilla dairy protein shake :)
Well besides just a hunk of lean meat.. Eggs with cottage cheese, scrambled. 3 eggs, 1/4 cup of cottage cheese. Yields about 24 grams of protein. Also, Greek yogurt parfaits are a staple for breakfast.
You can also make a frittata - for one person I use 3 eggs, one small container Good culture cottage cheese (5.3 oz size). Blend until smooth, then add some veggies (already cooked and seasoned, my favorite is spinach) and fresh herbs if available. Bake at 375 for about 10-15 minutes until set. It gets a wonderful custardy texture and has 38g of protein!
Sounds good! Iāve never tried blending, I just usually whisk it in. Iāll have to try that out.
Sounds delicious. Also +1 on good culture cottage cheese. Itās the best I have found by far. More pricey than the others but worth it.
Use muffin tin and then they are egg bites!
I can never get the egg bites out of the muffin tin without leaving a lot of it behind. Iāve tried oil and spray oil. What do you use? Do you have a silicone muffin pan?
Try greasing and pre-heating the muffin tin.
Thanks! Iāll try that.
Try silicon cupcake cups or regular ones if you don't mind single use products.
Do you mean the paper or foil liners for cupcake tins? I was trying to avoid buying another kitchen item like a silicon muffin pan since I already have a metal muffin tin.
I think they sell silicon muffin liners you can use in metal tins. They are reusable.
I think I have a light teflon coated muffin tin (not my fav) but I grease with butter and no issues. Iāll make them this weekend and let you know!
I use cupcake liners.
I definitely need to try this. Love a good frittata but I usually fry them. This sounds much better.
Roughly what size baking tray do you use for this? Wide and shallow or a deeper tray?
Don't go shallow, it puffs up a bit as it cooks. I make one serving in a 2 x 9.4 x 2 inch (.8 quart) casserole dish, and if doubling use a 2.4 x 12.2 x 2.4 inch (2 quart) casserole dish.
Nice. Thanks! Iāll try this next week.
Add a carb balance tortilla for an extra 9-10g of protein (and high fiber). Lay the tortilla in a pan (round cake or pie pan works well), then pour egg mixture on top and bake. Edges of tortilla get nice and crispy. Top with a little avocado or salsa, maybe. Could always just do it as a wrap too, but I like the shell.
Thank you! My family looks at me like I'm crazy when I use cottage cheese to scrambled eggs. It's the best! So creamy, fluffy, and succulent, and you don't have to add any extra salt(if that's a concern). I crack my 3 eggs in the pan and add the bid dollop of cc and scramble in the pan, making sure to disburse the cheese. ::chef's kiss::
I stir ricotta into my scrambled eggs, so good.
[gado gado](https://www.recipetineats.com/gado-gado-indonesian-salad-with-peanut-sauce/#wprm-recipe-container-47288) which is a great balanced meal with plant based fats and fiber as well, great for summer
Ugh that looks amazing. I need it.
I have converted several anti tempeh what is this weird stuff who eats peanut butter for a savory meal types with this very recipe :)
Uh. Steak?
Best answer. A hunk of meat never did me wrongā¦ yum.
Always the hunk of meat
My thoughts exactly
Far too many of my meals are shrimp cocktail platters.
Red lentil Dahl with some chicken ! Never seen a better combo
I'm obsessed with dal makhani, basically butter chicken, made with lentils.
Ouuu I donāt know this, Iām going to try it !!
I just made a bolognese with lean ground beef that was incredible. I've been eating high protein for a while now and "macro friendly" as a keyword will find you a lot of tasty recipes that are high protein.
Mujaddara w rice and yogurt sauce. You won't miss the meat. It's an umami bomb of a dish.
-Eggs with chicken sausage (Iāll just cook the eggs based on what Iām craving for that meal (fried, scrambled, omelette, poached, soft boiled). -Pan seared salmon with salt, pepper, garlic, and herbs -Rib Cap Steak š„°Ā
Ah yes chicken sausage in the morning really helps to keep me full! I just discovered this type of meat!
Blending cottage cheese with everything to make delicious desserts (banana pudding etc).
Sounds interesting. Just cottage cheese and banana, or other ingredients too?
1c cottage cheese, 1 banana and 1 tbsp maple syrup. Blend it all. In a cup/small bowl. Line the bottom with granola. Layer with the āpuddingā and fresh banana slices. Iām sure you could add some nuts on top for more protein. I havenāt tried mixing vanilla protein powder into it, but that could work too. Itās super delicious.
Thanks : )
A butter chicken variation using non-fat Greek yogurt. De-bone chicken thighs, sliced white onions- marinate in yogurt, garlic, ginger, turmeric, kashmiri chili, garam masala, cumin, lemon juice. Brown chicken, reserve marinade. Gravy = ghee - sautƩ diced onions, add garlic and ginger, add same powder spices and fry in ghee. Add tomato paste. Add cashews. Add reserve marinade and more yogurt. Blitz together. Add chicken back and stir to incorporate. Top with fresh cilantro.
Mostly just commenting to follow, but Iāve been making a lot of French omelettes for a quick minimal ingredient protein
French omelettes are my favorite!
I do pasta con le sarde: a little pasta topped with a can of sardines chili flake , fennel , some toasted nuts and lemon. Pasta isnāt āhealthyā per se but itās a great vehicle for my cheap protein
With my crazy metabolism, pasta and tuna has always been able to keep me at a healthy weight. Now my underweight is severe, I gotta make this.
I've been cooking a lot of fish lately, especially salmon, flounder, and cod. I bake it in the oven on parchment paper (no butter or oil) and season with a little salt, pepper, and lemon juice.
Kimchi cheesy fried rice š¤¤ - 250g rice - 200g kimchi - 1.5 tbs gochujang - 2 garlic cloves - 1 spring onion, white bits fried, green bits as garnish - 10ml vegetable oil - 100 g low fat cheese - 50g cheddar - 5g sugar - 4 fried eggs as a topping (2 per serving) Comes down to 2 servings, roughly 650 calories and 37g protein each. Which is great for a vegetarian meal š¤ Edit because forgot an ingredient
chickpea salad mash a can of chickpeas, stir in a spoon of mayo, some diced onion/sweet peppers/celery, salt pepper lemon dill tajin serve on toast, crackers, pita, shoveled right into your mouth š¤
Not the highest protein thing ever but I like making protein muffins. Theyāre usually almond flour based with more egg than regular cake. Many call for shredded carrots or zucchini for moisture. Some include yogurt. They arenāt as protein dense as just eating meat or chickpeas but I find that a batch of them around the house keeps me from eating junk after a workout.
Been into āburger bowlsā lately: your choice of ground protein (I use Turkey), browned with seasonings on top of a handful of roasted potatoes, caramelized onions, āMac sauceā and salad greens and some cheese. Tastes like a burger without the bun!
Peanut butter + fried egg sandwich. Nobody believes be when I tell them how good it is though.
Do you fry it until the yolk is solid or still a little runny?
Not runny, but kind of jammy is ideal :)
I do this, but add pickle and turkey bacon.
I do this too but also add sriracha! Complements the PB very nicely
Shrimp and oysters are great sources of protein
I love grilled chicken.
Scrambled eggs and a chicken breast is always good for me
Iāve been making cottage cheese bread and itās really helped me increase my protein intake. Just blend cottage cheese and egg whites, and it to some flour, salt, and yeast, and youāve got a high protein bread
My morning oatmeal. The oats, good cocoa powder, and protein powder, all cooked up with berries mixed in. Excellent satiety bomb.
Black bean and chicken stew in the instant pot.
steak
For a high protein, vegan dessert - [Tofu Chocolate Mousse](https://www.theconsciousplantkitchen.com/tofu-mousse/#wprm-recipe-container-29140)! Recently tried this one and loved it with strawberries and coconut flakes.
Love some turkey breast deli meat snack. I make them into little rolls have them with mustard and a pickle
For lunches I do tuna bowlsā tuna and Greek yogurt/ cottage cheese as a base, and then either a little Japanese hot sauce, diced carrots, cucumbers and avocados, or feta cheese, roasted red peppers, black olives, tomatoes, spinach
My personal favorites are: dal makhani, dal tadka, chana masala, chili, gumbo, falafel, burgers, lasagna, protein pasta, savory oatmeal with lentils (the recipe I adapted was taken down, but it's basically [this](https://www.reddit.com/r/vegan/comments/4d1s55/comment/d1n1wmp/?utm_source=share&utm_medium=mweb3x&utm_name=mweb3xcss&utm_term=1&utm_content=share_button), just with way more garlic and half to one minced onion), [peanut gochujang ramen](https://www.veganricha.com/spicy-peanut-butter-ramen/), pasta with [white bean alfredo](https://www.veganricha.com/garlic-white-bean-mushroom-alfredo/), [seitan ribs](https://blog.fatfreevegan.com/2007/05/barbecued-seitan-ribz.html), and [protein pancakes](https://runningonrealfood.com/fluffy-vegan-protein-pancakes-3/#tasty-recipes-11307-jump-target). For the protein pancakes, I sometimes substitute oat flour.
I make a protein-packed bowl with grilled chicken, quinoa, roasted veggies, and a dollop of tzatziki. It's filling and delicious!
A smashburger with 90/10 or 95/5 beef, light mayo, gouda or swiss cheese, kimchi, possibly a fried egg if Iām feeling fancy, on a low cal bun or at least not a crazy high calorie one
Chili. I make mine with beef and pork mince(sometimes turkey), and a fuck ton of beans (dark and light kidney, navy, black, and cannellini) Plus I make it in huge batches, so I'll sometimes freeze half into portions for a later date when I don't feel like cooking.
Good ol chili.
Black bean (15g protein/cup) and fajita chicken (2oz/16g protein) soup. Whatever pepper you put in it, make sure to roast it, blacken, and peel. You can make it more healthy and wilt some spinach in the final product or less healthy and top with cheese, sour cream, and crushed chips.
Literally just a pound of shrimp with garlic butter. A pound of ground beef. A pound of steak. Uhhā¦. A pound of any meat will actually cover all your protein needs for the day. If youāre looking for something that doesnāt taste like a high protein food but is? Blend a cup of cottage cheese with seasonings and then microwave it till itās warm, cover with shredded cheddar. Eat with pork rinds. You can easily get 50 grams of animal based proteins like this, and yes I know pork friends are not bioavailable protein but from what I know, the amino acids in cottage cheese make the pork rinds more bioavailable.
A wood flame grilled T-Bone š„©
Broiled salmon
My breakfast for the past few months has been: 2 slices of turkey bacon 3 eggs with half a server of cottage cheese scrambled into them And Greek yogurt with honey, PB, and what ever good I have on hand (that combo with Cinnamon Toast Crunch slaps) Honestly any sugary cereal with Greek yogurt instead of protein is bangin
Get piece of a cow. Season well and cook.
Breakfast burrito with fiber tortilla (10g protein) and eggs (12g protein), black beans (4g protein for 1/4 c) and cheese. Add guac and hot sauce!
Iāve been on a breakfast burrito kick lately! I love I can knock out a big batch on the weekends and have a handy supply for the week!
Do you also have A5 wagyu in your freezer
Gasp! Why would you freeze A5 wagyu?!?
Chicken pho. Best use of a rotisserie chicken imo. Easy to make at home, makes the place smell great, and helps you stay hydrated. But with all the water volume, it is better for a cutting phase than a bulking one.
I enjoy protein muffins. Make a batch once a week with different flavors.
Steak. Add to hot grill. If more protein and fiber is desired, add mushrooms.
Burrito bowl: 4 oz of chicken breast, 4 oz of black beans, a serving of shredded cheese (28g/1oz), 200g of rice, .5 cup of corn, about .25 cup of red onion, .5 cup of salsa. 874 calories, 120g of carbs, 15g of fat, 60g of protein
Charro beans. High protein, but high in fats.
170 grams yogurt, 1 scoop of your favorite protein powder, 150 grams frozen blueberries. Mix it up and the frozen berries turn turn it into a froyo type thing. I have it almost every night.
Greek chicken bowls - Grilled chicken breast Scoop of chick peas Veggies - raw or cooked Quinoa Greek yogurt tzatziki Olive oil, red wine vinegar, garlic, oregano, dijon, salt, pepper dressing
nonfat greek yogurt with a little bit of jam mixed in if iām craving something sweet. i had a sugar free (fruit sweetened only) strawberry rhubarb jam recently that made this snack delicious
Teriyaki chicken breast. Or chicken tikka breasts. Sous vide and then torched. I like 145 degrees 1.5 hr Thighs taste better but the macros are superior on chicken breast. I like to substitute chicken breast when I can instead of whey protein.
https://youtu.be/Gh9Dv5D5aCM?si=n5MfXj_AWy7Yl9Wq Trust me āØ Ok, but for a more serious answer. One recipe that I personally really enjoy is: You boil white beans ( Where im from they just call them white beans, but I think itās probably Cannellini or navy ) until desired texture, drain and then mix it with tuna, raw purple onion, olive oil, lime juice, salt, pepper and parsley, eat it cold We also have hummus (chickpeas in general) Edit: I am Brazilian, and beans are a staple for every meal for the most part around here, try to look for Brazilian style beans, there are endless possibilityās, from simple to complex types! They are probably different of what you are used to but SO GOOD, itās a good side dish for everyday meals ! And even a whole meal if you make the right recipe
My friend makes a queso-esq dip. Base is blended cottage cheese, salsa, shredded chicken and of course some cheese. Top with green onion!
Protein pancakes with chicken sausage for breakfast Scrambled eggs with cottage cheese for breakfast I usually add a protein shake if I donāt feel like Iām getting enough protein and eat whatever Iām feeling for lunch/dinner.
I like chicken/egg salad on toast
Ma po tofu
Chimichurri quinoa bowls. Steak/. Chicken bites with roasted sweet potato, corn and chimichurri sauce
Grilled chicken quinoa salad with a variety of vegetables [https://www.completelydelicious.com/grilled-chicken-quinoa-bowls/](https://www.completelydelicious.com/grilled-chicken-quinoa-bowls/) and a lentil and vegetable stir-fry seasoned with herbs and spices [https://recipes.net/main-dish/vegetables/lentil/lentil-and-vegetable-stir-fry/](https://recipes.net/main-dish/vegetables/lentil/lentil-and-vegetable-stir-fry/) .
Grilled shrimps, squid are my favorite. They donāt cost much where I live. Also cottage cheese pancakes, if I want something sweet
Boil some eggs. If it's a bunch of eggs, put the peeled eggs in a big glass jar of vinegar.
feijoada
shrimp, sea food
Grilled wings/chicken coated in hot sauce Steak and eggs Gyros Chicken Caesar salads Side dishes: Mashed potatoes, rice, noodles, etc have chopped ham, turkey, or chicken in them.
grill a chicken thigh and take out the bones and use it in a burger :)
Stir fried mixed mushrooms with plenty of garlic. I could down an entire bowl on its own
baked salmon in foil (with whatever you want to cook it with, olive oil, lemon juice, whatever), with a can of lentils (or cooked yourself) and some tomato sauce (cooked yourself or not)
Just made ground turkey grilled cauliflower rice bowls with homemade tzaztiki and cucumber salad. They were delicious.
Tuna salad on crackers, but with cottage cheese instead of mayo. Salt, pepper, and some diced up spring onions. Doesnāt need much else!
if you hate the flavor and lack of moisture from chicken breast, but want the protein and low fat it provides [this recipe](https://youtu.be/tAuqteNsM0M) is great
I just bought a ninja creami on sale and have been eating a pint of āice creamā every day. 1.5C Core power protein shake with an added scoop of protein powder and a half serving of chocolate teddy grahams mixed in is like ~350 calories and ~60g protein
OOH, I've been playing this game a lot recently. Every week, I meal prep a huge pile of plant protein salad. Start by googling the top plant proteins. Stock up on chickpeas, lentils, aduki beans, edamame, peas, etc. Prepare a large pile of these grains. The taste will be quite fulfilling but neutral. Now comes the fun part. You can dress up these piles however you want. I find flavor profiles in the Mediterranean/Middle Eastern families work best. I've done pomegranate seeds, cucumber, red onion with a lemon-garlic-feta dressing. But this week I've done southwestern with red onion, tomatoes, cilantro, avocado lime dressing, and queso fresco. Next week I want to do radishes, pickles, creamy dill dressing and maybe canned tuna. The possibilities are endless! It tastes good hot or cold as well and keeps well throughout the week. I eat it for lunch or heat it up as a side dish for dinner.
Steak and eggs with creme fraiche and chives.
i go to store. I get rotisserie chicken. I inhale rotisserie chicken with hands. scrumptious.
Thereās a recipe out there for a kind of bread made out of 2 eggs, 300grams of cottage cheese, 200gr oats, 50gr pumpkin seeds, 2 tbs flax seeds, not if salt. Mix em up, shape like a loaf, and bake for 50-60 minutes. Put a fried egg on a couple slices that - yum. The other thing would salad with can of tuna and can of chickpeas, dress with oil and lemon juice and whatever vegetables you like. I like tomatoes, celery, green onions.
[https://www.youtube.com/watch?v=h6euMAGCUSI](https://www.youtube.com/watch?v=h6euMAGCUSI) silken tofu blended with eggs, steamed for 15 minutes, topped with meat sauce
pak kao pao
[Creamy taco soup.](https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/creamy-taco-soup-recipe/)
Steak and Eggs. Can't be beat.
Pound of ground turkey cooked with spices, jalapeƱos, and maybe another veg thrown in
Once a month I buy, cook and eat a ribeye steak, and I typically have cravings for red meat when I am menstruating. Outside of this one exception, I maintain an avo/pescatarian dietāit means my primary sources of protein come from eggs, chicken and fish. Not all fish is good though, I like wild salmon, cod, trout and shellfish.
Recently making a Dal Curry with lentils and chickpeas and coconut milk.
Tuna or chicken wraps with salad tomatoes etc., and low fat Joghurt Zaziki as sauce
Steak and eggs
Chicken breast.Ā There's a million ways to dress it up, but as long as you don't overcook it, chicken breast is pretty good in its own right, most people just overcook their chicken all the time.
Tempeh kebabs on a bed of hummus
Eggs with sausage and cheese. Two large eggs, 4-5 small sausage links or 1 brat, two slices of American cheese. That's 30 grams. Add two slices of bread to make it a sandwich and you add about 3 more grams.
Get high protein noodles, cook them in bone broth, add a meat protein and delicious cheese or Alfredo sauce.
A snack of fried chickpeas with cumin, thyme, garlic. Chicken with taco seasoning. Bean cheese egg tomato breakfast burrito. Veggie chicken wrap.
French toast with low calorie/keto bread, egg whites (instead of cream/eggs), sugar free maple syrup.
1 cup OJ, 1 small portion of vanilla Greek yogurt, 1.5 cups frozen strawberries/blueberries/blackberries, 1 serving vanilla wheyā¦mix for 30 seconds and enjoy.
Cottage cheese with peanut butter. I thought it sounded gross at first but I didnāt hate it and then it became something I loved after a few times. One day I went to visit my now grown son and saw he was eating the exact same thing! He said he remembered that I used to have it for a healthy snack when I was in good shape and now does the same.
A ribeye is both high protein and delicious. I like to sear mine in garlic butter to a nice rare (maybe a hair over, just enough to start the fat rendering).
Yummy meal/snack - 1/2 cup milk, 1 frozen banana (in 2 or 3 pieces, 170 grams Greek yogurt, a serving of chocolate protein powder, 2 tablespoons almond butter powder. Whiz it in a blender or vitamix and eat.
Chili
Steel head trout. Canned sardines
Doesnt have a name, but I cooked it quite often: Tomatosauce with some herbs, spices, garlic and onion as a base. Then add chickpeas, whole eggs (they can cook in the sauce), some crumbled Feta cheese and some shredded chicken. If you need more carbs with that, eat it with some flatbread or put it in a wrap. You can essentially turn it vegetarian by leaving out the chicken and it will still have tons of protein.
shashuka
Oh, thats actually pretty Similar, im impressed. My thoughtprocess was kinda just like: I want as much protein sources as possible. I take meat, plant protein, eggs and milk protein. Put it in Tomatosauce and boom!
I make a Korean inspired stir fry most days for lunch. A mountain of veggies, a heap of chicken breast (or whatever protein I have on hand), And a sauce made mostly from gochujang, soy sauce, fish sauce, oyster sauce, And a little bit of whatever fruit jam I happen to have on hand. I like marmalade a lot here. Cherry is also nice. I usually make a squeeze bottle of the sauce at the beginning of a month and I use about a tablespoon for a serving.
These bagels! 8g prot each and fill me up paired w a coffee that has collagen + protein powder in it. https://melissaraecarr.com/2022/09/30/keto-cinnamon-swirl-bagels/
Every night I get home, steam whatever random veggies I bought in the frozen aisle, mix that with taco seasoned ground turkey, Mateoās salsa, and greek yogurt. It looks odd but I like it and itās amazingly healthy, low carb, and anything that isnāt a carb is protein for the most part. I throw in an avocado for substance here and there as well.
I like greek yogurt so Iāll make a bowl with 2 oikos greek yogurts (30g of protein) plus some strawberries and granola. Not sure how much the granola adds but id say thats roughly 35-45grams of protein for a nice snack
Beef shortribs braised in red wine Or if im feeling lazy, a lamb shank from walmart in the crock pot
In the morning, I like to keep it simple and high in protein with a fresh raw egg in a glass. I add a couple of milliliters of Greek virgin olive oil, some black pepper, and a dash of hot pepper sauce. This protein boost keeps me going until dinner. š For dinner, I usually go for something easy to prepare, like stir-fried crickets š¦ or mealworms in a good old-fashioned pan. Not only are they eco-conscious, but I also enjoy their nutty or slightly earthy flavors. I often serve them over rice or on top of a salad. Plus, theyāre a great source of protein! š