Thread: High protien RECIPES

Strictly recipes only please.
Not a thread for chat to minimise having to flick through pages to find the next recipe.
Thankyou!

well one of my favs and its pretty high protein is 1kg kangaroo mince( i actually by the kangaroo and mince it myself) :D usually an egg pasta and for the sauce usually five brothers grilled summer vegetables737g from safeway. as the sauce is simmering i slowly mix in protein not much just about 1/2 cup dosent change the flavour too much ;)

Then just mix it all together and chow down.

pretty simple dont know the exact amount of protein though but it would be pretty high and so would the carbs

Kangaroo Kofka

Kofka

1kg kanga mince
1/2-1 bunch chopped parsley
2 egg yolks
1/2-1 tbsp ground cumin
1/2 tsp ground star anise
1 tbsp chopped/ground pinenuts

mix well with hands
let stand while you prepare sauce

sauce

2 brown onions -diced
2 tomatoes- diced
1/2 tsp cumin
4 whole star anise -broken up
6 cardamon pods - crushed or 1/2 tsp ground cardamon

heat olive or organic cold-pressed coconut oil in pan
glaze the onions
add tomatoes, spices, 2-3 generous tbsp tomatoe paste and around 250mls water
simmer to thicken
about 15 minutes
add water during simmering to keep sauce a "thick" consistency

while sauce is cooking prepare kofka from kanga mix
roll desired amount, say 50-70 grms into "oval" shaped sausages
place in sauce
cover pan
simmer for around 20 minutes turning once
turn off heat
let stand for 10 minutes

serve on your carbohydrate of choice
basmati / brown rice or couscous and salad
or with a green salad for all those on low carbs!

enjoy

mac:)

First time I have cooked this it was just a throw together of stuff in the fridge :D

Easy recipe to change around to suit.

You will need:
160g Chicken breasts
1/3 cup uncooked brown rice
1/2 jar Old El Paso thick 'n' chunky salsa.
Handful of chopped jalapenos (optional)
Sour cream to taste (optional if calorie restricted)

Preparation:
Boil rice until cooked.
Cook chicken in frypan or grill.

Drain rice once cooked and place back in saucepan.
Add Salsa and chopped jalapenos saucepan.
Chop cooked chicken and also add to saucepan.
Stir until all ingredients are hot enough to stir.

Add to serving bowl and add sour cream to taste.

Enjoy.

I don't know the exact P/C/F content but it would be 50+ grams of protien.

steak & egg roll.

1x 300g steak.
2 x slowly cooked eggs.
1x roll.

:D:D:D:D

For Bulking:

Combine in large mixing bowl:

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon

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)

top with 4-8 packets splenda

put in the fridge overnight and cut into 8 equal bars that yield:

11g fat (good monounsaturated fats)
26g carbs
21g protein

285 calories

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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.

Tested by NEWGUY: Needs to be frozen before it will stick together
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1cup milk
2cups protein powder
package of fat free pudding
3cups of oats

mix powders and milk, stir in oats, pam muffin tin and put in fridge to set.

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1cup cottage cheese
1/2 cup ff yogurt
4 scoops whey (I used ON's vanilla)
put these in the blender

stir in 3cups oats,
form
cut
FREEZE

Then ziplock and keep them in the freezer, add a pinch of oats to the bags, and when 2-4 hours later they are moist and great,

200cal
3g fat
23.75 c
20.75 protein

might wanna add some sweeter if you use plain yogurt, cause you can sure taste it, and it adds a sour tang to them, but i do like them alot

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STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g

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3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts

Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.

Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.


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Ingredients:
* 6 Egg Whites
* 1 Egg Yolk (for those extra amino acids)
* 200g Porridge Oats (Complex Carbohydrate)
* 3 servings of casein protein chocolate Powder (Any other flavour could be used.)
* 150ml Pure Orange Juice (For Flavour and Vitamin C)
* 2 Sliced Bananas (Flavour and Sweetness)
* 2 Tablespoons Cookable Sweetener (Such as Hermesetas or Canderel)
Preparation:
1. Preheat your oven to 180 degrees Celsius.
2. Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
3. Find a baking tray approx. 8inch by 8inch and 1inch deep.
4. Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
5. Pour your mixture into the baking tray and then place in the oven.
6. Bake for around 20 Minutes or until golden brown.
7. Leave to cool and then cut into 3 pieces with a sharp knife

These bars are supposed to be great:

calories:336
Proteins:37.6
Carbs:42g
Fat:4.6!!!!!

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3 cups oats
8 protein servings
12 tbsp of PB(I can only use commerical that means no natty PB sadly...)
1.5 cup of milk non fat
2 egg whites
2 tsp of baking powder
1/2 tsp of salt

Preparation:
Combine the above ingredients and put in a oiled (use pam) 9x9 pan.
Bake @ 350 for 35 min.
Makes 11 bars. When they are cool, put them in the fridge or they will go mouldy in a few days.

Per bar:

Calories:275
Protein:27g
Carbs:21g
Fat:11g

Posted by Karl

500g Turkey Mince - available from woolies
3/4 cup oats
1 pkt Continetal Spring Vegetable soup Mix
1 onion (chopped)
1 jar Doroitos salsa (I prefer the HOT one)
4 egg whites

mix it all together and bake in a loaf tin for 1hour at 180'C

cut into appropriate size for you - wrap in foil and refrigerate. I usually make up 5 days worth and they are fine in the fridge.

If you like you can add carbs as I do in the form of sweet potato and peas.

This is also great hot as a warm snack or meal

** Cooking tip - line the baking dish with Glad Baking paper folded to shape - the cooked item will just pop out of the tin and clean up will be minmal.

Roo Balls - by BigBlokeX

1 kg of Roo Mince
1 Half Packet Taco Mix
2 Table Spoons Kraft Low Fat Parmesan Cheese
1 Egg White

Mix the whole lot together make balls put in frypan with a bit of water and put lid on to steam a bit then take lid off to get rid of the water.

I had some with some Tabasco

From what I can work out per 100 grams it's 115cal 22.1g Protein 1g Carb

Meatballs - Magic Oils

Finely diced onion, carrot and basil mixed in with the meat.
Roll in a ball and fry on the pan.
Always a mix of beef and chicken in each meal.
3 balls beef, 3 balls chicken.
Down with water within say 5 minutes - meal over and out of the way.

Smoothy by MDX

Cup frozen berries
Cup oats (raw)
Some walnuts
Some ground flaxseeds
2 Scoops Vanilla Whey.

More Smoothys by Streak

2 servings of Whey Protein
600ml 2% milk
3 tblspoons peanut butter
2 raw eggs
1 cup vanilla icecream

108g's of protein, 1659 calories, 436g's of fats. If you cant tell, this is definantly a bulking shake!
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2 cups 2% milk
3tbs. natty pb
2 tbs. hershey's chocolate
2 tbs. Olive Oil
3 scoops whey protein
Ends up being like 1200 calories, great for a bulk
2 Cups Vanilla Ice Cream
4 TBSP Peanut Butter
1.5 Cup Whole Milk
1/2 cup frozen fruit (i like raspberries)

bout 1200 calories and its freaking delicious. I supplement my solid food with 3
of these a day and I'm putting on pounds faster than supersize me

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2-4Tbs natty pb (creamy)
2cups whole milk
1scoop ON whey
1Tbs Olive oil
Just under 1000 calories with about 55 grams of protein and best of all no blender required.

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1 cup raw oats
1 *frozen* banana
1.5 cups skim milk
1 tbsp peanut butter
1 scoop protein powder

It takes about 2 minutes to throw everything into a blender, and it has the following stats :
771 cals
16 g fat
109 g carb
53 g protein

If you prefer more fat, add some olive oil (you can't taste it whatsoever), and if you want more protein, add more whey powder - I currently use chocolate flavored and it works great. The frozen banana is the key - it makes the entire shake smooth and cold, unlike ice, which generally leaves the shakes moderately chunky. I encourage you to try it once, you won't go back, I guarantee. I put a cut-up banana in a ziplock bag the night before in the freezer so I don't have to worry about taking the peel from a frozen banana, which gets messy.

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80g BSC Super Protein Mass (300 cals)
500mls Milk (310 cals)
2 Bananas (Avg. 200 cals)
30g Natty PB (180 cals)
15mls Olive Oil/flax seed/Macadamia nut oil (90 cals)
45g Choc Ice Cream (90 cals)

1170 Calories.

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300 ml milk
1.5 scoops chocolate whey isolate (now nutrition)
1 scoop carbs (now)
4 tbsp organic peanut butter
1 tbsp flax seed oil
1 banana
some granules thing that my brother had
20 ml of some vitamin/mineral liquid

it came out to about 1200 cals, I think I put too much PB.

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2 scoops of whey protein
2 raw eggs
16 ounces of 1% milk
3 tablespoons of olive oil
5 grams of creatine

~970 calories, 70 grams of protein.

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1 serving whey
2 cups milk
1 cup oats or bran buds
1 banana
2 tbsp natty pb
Cutting right now so
2 scoops whey
2 scoops grinded oats (same scoop as whey)
2 Tablespoon olive oil
+ 500 ml water
= 733 cals, 35 fat, 52 carb, 54 protein

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2 cups milk
1 scoop whey
5 tbsp natty PB
2 tbsp olive oil
1 breyers yogurt
1 banana
3 scoops ice cream

Im starting to add half cup cottage cheese and a half cup of fiber cereal also
All in all its 1700-1800 calories a shake

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2tbl sp. PB
1 bannana
3 cups whole milk
2 scoops Whey
2 tbl sp. Honey
1 cup of oats
what do you guys think? it has about 1600 calories, 52 grams of fat, 228 grams carbs, 64 grams of protein.

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4 cups whole milk
3 tbsp olive oil
3 scoops whey
4 tbsp nat PB
1 cup oats

it comes out to 2,070 cals

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MY shake tastes REALLY GOOD! and contains alot of protein and cals! i had the exact figures they were well up there 80 gram protein and 1200+ cals,

Olive oil 3 table spoons
PB 3 table spoons
3 Bananas
Ice Cream 2 scoops
3 Egg whites CANT TASTE UM!!!

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100g powder milk
3 cups whole milk
1.5 scoops whey
1 banana
half cup frozen strawberries
2 tbsp olive oil
1.5 tbsp flax oil
ice

nvm i figured it out. it evens out to about 1300 cals, and about 40 grams of protein

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2 scoops nitrean
16 oz milk
1 banana
2 tbps pb
1 handfull blueberrys
800 cals and about 60ish grams of protien

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2 scoops ON Vanilla Whey
1 cup 2% Milk
2 tbsp of pb
2 tbsp olive oil
1/2 cup oats
1 banana
1/2 cup yogurt
1/2 cup frozen strawberry's

58g Fat
82g Protein
125g Carbs

1378 calories of yummy
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half cup mixed frozen fruit
2 scoops optimum nutrition strawberry weigh
5-7 g's of creatine mono
half cup skim milk
2 tbsp peanut butter

this makes enough for 2 people down the whole thing you have an easy 700 cals,

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2 cups milk
2 scoops vanilla Nitrean
1 cup oats
2 bananas
2 tablespoons olive oil
2 tbsp unsweetened cocoa powder

I knew it was a lot of calories, but didn't think it would break down to this:

1330 calories
48 g fat
155 g carbs
83 g protein

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4 scoops cyto gainer
2 tblsp natty pb
2 cups 2% milk
1/2 cup oats
1 tblsp extra virgin olive oil
1 cup yogurt

Cals 1511
Fat 50
Carb 155
Prot 97


most of them require a blender,but well worth investing in one,

Some breakfast ideas - by Sizematters members

Here

This is an ok book you peeps might enjoy, lots of healthy recipes with nutritional info included :D

Gourmet Nutrition ebook below.
http://rapidshare.com/files/95170878..._nutrition.pdf

Ok took on the kitchen today to make some egg snacks and these didn't turn out half bad. Taste good cold too.

Egg White Snack

12 Egg Whites
100g Prosciutto
100g Spring Onions

cook Prosciutto and Spring onion untill soft and cooked then allow to cool. Add this to 12 egg whites with some onion salt and pepper.

Poor Mixture into 12 Muffin Pan Holes and bake for 15-20 mins

From what I can work out it's 33.5 cal and 5.9 grams Protein per one.

Scrambled eggs

Egg whites (6ish)
One whole egg
4 tbls Cottage cheese
Small amount of grated cheese (totally optional).

This has become like comfort food. So nice that Im sure its wrong.