Thread: High protien RECIPES

Just created a beauty of an omelette!

-120 grams of smoked salmon
-2 whole eggs, 5 egg whites
-Sun dried tomatoes, chopped into small pieces (as many as your mouth desires, but should only be a background taste)

Sprinkled some lemon juice all over and seasoned it with a mixed herb seasoning.

Just finished it now.
Love it!

Originally Posted by MO

Just created a beauty of an omelette!

-120 grams of smoked salmon
-2 whole eggs, 5 egg whites
-Sun dried tomatoes, chopped into small pieces (as many as your mouth desires, but should only be a background taste)

Sprinkled some lemon juice all over and seasoned it with a mixed herb seasoning.

Just finished it now.
Love it!

at 1:56am?lol

but yeah,sounds awesome,i love my omelletes during bulking,i got an omellete maker which i pack to the shit house and let it cook while i shower n get ready and by the time im back i got 2 massive omelletes waiting for me,

mushrooms,tomatoes,capsicum,parsley works a treat,

This is one of my favourites!

Its a guide only, please adjust the ingrediant quantitys yourself for the amount you want to make!

Chilli Con Carne,

700g of either Turkey or Beef Mince,
1 x Chopped Onion,
1 x Can of Red Kidney Beans,
1 x Can of Chick Peas, (natures protein booster!)
1 x Can of Chopped Tomatoes,
1 TSP of Cayenne Pepper,
3 x TSP of Ground Cumin Powder,
1 x TSP of Granulated Garlic.

1 X Pack of Mountain Bread.

Method,

Chop Onion and fry in a little Olive Oil in Pan, Add and brown mince. Add Chick Peas and Kidney Beans (rinse first) then add spices, allow spices to set into the meat, add Chopped Tomatoes then simmer for 10 minutes or so.

I serve it with the Frypan placed on a heat mat on the table and make Grated Cheese, sliced tomato and cut lettuce as condiments, Lite Sour Cream is another good option and top off with El Paso sauce - medium works for me! I serve the dish on Mountain Bread as opposed to Tortillas to cut the Carb Content.

Originally Posted by MO

Just created a beauty of an omelette!

-120 grams of smoked salmon
-2 whole eggs, 5 egg whites
-Sun dried tomatoes, chopped into small pieces (as many as your mouth desires, but should only be a background taste)

Sprinkled some lemon juice all over and seasoned it with a mixed herb seasoning.

Just finished it now.
Love it!

I just made a beauty omlette too.... Not quite as gormet as yours MO, but still tasted bloody good...

4 egg whites, 2 whole eggs
1/2 rasher of bacon with fat and rind removed, chopped roughly
1 medium tomato chopped roughly
1/3 cup of grated cheese

So simple and quick, It was cooked and eaten in less than 20min....
49g P, 8g C, 27g F - 468Cals
*NB* Fat will be halved and cals down by about 140 if the cheese isn't used...

Rissoles:

Grated capsicum
grated carrot
onion
tom sauce
worcestershire sauce
4 eggs
1kg mince
flour

Grate up the carrot, onion and capsicum. Mix them into the mince in a tupperware bowl, add the 4 eggs and stir through, cover with worcestershire sauce and some tom sauce stir thourgh.

Put flour on a tray and roll the rissoles on the flour.

Heat up olive oil in cooking fry pan and then cook, makes about 15 rissoles tastes great.

Bianca’s Salmon Patties

400g tin of red salmon (John West brand good)
2 egg whites
1 whole egg
2 tabs low-fat cottage cheese
¼ cup wholewheat plain flour
2 tabs wheat germ (optional)
Spices and herbs to taste (I use a very small amount of worchestershire, fish sauce, chopped coriander and parsley and black pepper)

*NOTE: if this was for lunch you could serve with brown rice or otherwise add the brown rice in to the mix (cook the rice first) or add in some mashed sweet potato.

Method:
- Mix all ingredients in large bowl
- Form balls out of salmon mixture
- Spray frypan and cook balls (flatten with a fork so they cook quicker)
- Serve with green salad. YUMMY high protein meal

Not sure of total carbs, protein and fats but overall it’s a good off season meal!

Hey

Just found a beaut recipe from Jamie Eason's site:

Jamie Eason’s “Carrot Cake” Protein Bars

Ingredients:
1 cup oat flour
2 scoops vanilla whey protein
¼ tsp salt
½ tsp baking soda
2 tsp cinnamon
1/8 tsp ground nutmeg
3 egg whites
¾ sugar substitute (I use equal spoon-for-spoon)
½ cup low fat ricotta cheese (I use extra light sour cream)
2 small jars of baby food carrots
1 cup instant oats

You will need:
2 mixing bowls
8x8 inch baking dish (20x20cm)
Whisk
Spoon

Method:
Preheat oven to 350 degrees (180 degrees Celsius).
Spray an 8 x 8 (20x20cm) pyrex dish with non-stick spray.
In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.
Add protein powder and stir.
In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined.
Add the wet ingredients to the flour mixture and mix well.
Finally, fold in the quick cooking oats (optional) and stir until just combined.
Pour batter into the pyrex dish and spread evenly.
Bake 22 - 25 minutes or until a toothpick comes out clean.
Let cool and cut into 16 pieces – 4x4.

Nutrition: 2 squares (made with instant oats mixed in…would be less carbs without instant oats)
122 calories
2g fat (1.6g saturated fat)
16g carbs
15g protein (depending on the protein powder you use)

Ingredients:

- 100g Raw Oats

- 1-2 Bananas

- 1 Whole Egg, 5 Egg Whites

- 1 Tblespoon Honey

- 1 Tblespoon Peanut Butter

- 300ml Milk

Blend until smooth.

Contains Approx:
3,000KJ / 700cal
40g Protein
80g Carbs [Low & Med GI]

Tuna and Spinach rice

1 finely chopped onion
Small amount of butter (optional)
1 tablespoon olive oil
1.5 cups arborio rice
2 1/2 cups of water
1/4 cup lemon juice
some lemon rind
2 vegetable stock cubes
1 big tin of tuna in springwater
1 small packet of frozen spinach (defrosted with the excess water removed)

Fry up onion in a little bit of butter and olive oil until soft. Add basmati rice and cover in the oil, frying for another two minutes. Add water, stock cubes, lemon juice and lemon rind. Bring to the boil, then reduce heat and add the lid to the saucepan. Allow to simmer for about 15 minutes until all water absorbed by rice. Then gently add in tuna and defrosted spinach and allow to heat through.

So nice, I like to eat it cold. And as I grow my own lemons and my own spinach, very cheap. Plus I feel like Don Burke and shit when I grow my own spinach.

Chicken + Vegie patties

200g chicken mince
70g shredded zucchini
40g red capsicum
40g black olives
30ml egg whites
30g low-fat feta cheese
1 small red chilli

Combine all the ingredients into a mixing bowl, use your hands to mould into 6 "patties" or "balls" - cook on a non-stick frying pan or bbq flame!

Depending on actual ingredients, macros should be ~50g protein, 5g carbs, 3g fibre, 11g fat (not bad given the quantity of chicken).

rump steak roulade, mmmm my fav
Alive and Cooking | Rump Steak Roulade

there is vid there you can watch, it quite easy and very tasty.

Can't take credit for this one, found it on another site... But damn tasty and high in protein!

250g Low fat Cottage Cheese
100g Strawberries
30mL water
1 small sachet of splenda

Mix all together with a fork if you don't mind the lumpiness or use a hand mixer to whip everything so its a smooth consistency, then enjoy the tastiness!!

Protein - 35g
Carbs - 17.2g
Fat - 5.3g
Total Cals - 256.5

Jinx's Quick Tin Tuna Curry

2x Big Homebrand Tin Tuna in springwater (Drained)
1/2half - Light Cream
2Table Spoon - Curry Powder
3 Shakes - Cummin Powder
1x Medium Onion chopped
1/4Qrt Teaspoon - Crushed Garlic
1/2half - Bunch Corriander chopped fine
1/4Qrt - Bunch Parsley
Olive oil

Add oil to saucepan, brown onion followed by garlic. Once onion is brown add cream, curry powder, cummin and add half the amount of parsley/corriander and bring to boil. As soon as boiling back off to simmer. Add Tuna and cook for a further 10mins. Just before serving add the remaining parsley/corriander. Season with salt/pepper.


-I like to put 1/4 Lite soy milk& 1/4 light cream for making it even healthier.

Hi Rusha,
I tried the below recipe of yours

For Cutting:

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.


Just a few questions.
1. I searched and searched for sugar free pudding mix in Woolies but only came up with a weight watchers one, seemed to taste ok.

2. It was quick and easy to make but after leaving it in the friddge overnight it didnt set. It formed up but no way could make bars from it. Any suggestions??

Cheers

200g organic natural yoghurt - any flavour
30 - 60g PP - any flavour
20g Peanut/Almond or casher butter (the crunchier the better)

whip with a fork, NJOY

insert cottage cheese if you like, perfect for bedtime snack..