Recipes
What could be a better breakfast than an omelette packed with protein? Nothing! Everyone should learn how to make an omelette. Start with this one and then you can add your own touch as you get more practice.
- Calories: 466 kcal
- Carbohydrates: 31 grams
- Protein: 22 grams
- Fat: 28 grams
Preparation time: 15 min
Servings: 1
Ingredients
- ¼ cup zucchini, cut into slices
- ¼ cup diced red bell pepper
- 1 large mushroom
- 2 whole eggs
- 2 tablespoons low-fat grated cheese
- 1 teaspoon crushed red chili flakes
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1 wholemeal wheat tortilla
Preparation
- In a Teflon skillet over medium heat, sauté zucchini, bell bell pepper and mushroom for 6 to 8 minutes or until vegetables are tender.
- In a bowl, mix the beaten eggs, salt, pepper and chili flakes.
- Pour the egg mixture into the pan over the roasted vegetables.
- Leave to fry for 2 to 3 minutes and then sprinkle over the cheese.
- Once the egg has set, fold the omelette in half and fry for a further 3 to 4 minutes.
- Place the omelette in the wrap if desired.
Source: https://www.bodybuilding.com/recipes/veggie-omelet-wrap
Salmon with sweet potatoes is a good source of protein, complex carbohydrates and healthy omega-3 fatty acids.
Preparation time: 35m
Servings: 2
Nutritional value:
- Calories: 919 kcal
- Protein: 34g
- Carbohydrates: 50g
- Fat: 65g
Ingredients
- 2 whole sweet potatoes
- 2 tablespoons brown sugar
- ½ teaspoon cinnamon
- 2 salmon fillets
- 1 tablespoon butter
- 5/8 cup spinach
- 1 tablespoon olive oil
- ½ cup chopped pecan nuts
Preparation:
- Peel the sweet potatoes and cut them into large chunks. Place them in a saucepan, cover with water and boil for 15 to 20 minutes until soft.
- Remove the sweet potatoes from the heat, drain the water and add the cinnamon and sugar. Process the potatoes with a blender to make a fluffy mash.
- While the potatoes are cooking, place the salmon, skin side down, on the grill or in a large frying pan and add half the butter to each piece. Grill or broil the salmon without turning until cooked through, about 10 to 15 minutes.
- Just before the salmon is cooked, heat the oil in a large frying pan over a high heat. Add the spinach, cover the pan and cook for about 2 minutes, shaking the pan occasionally.
- Place half of the sweet potato puree on each plate and top with the spinach. Slide a spatula between the fish and the skin and separate the fish from the skin. Place the fish on top of the spinach.
- Sprinkle the fish with the chopped pecan nuts and serve.
Source: https://www.bodybuilding.com/recipes/sweet-potato-salmon
If you're feeling adventurous, then this high-protein French toast will surprise you. It's easy to prepare and completely customizable - you can combine different toppings to turn one recipe into an endless number of variations.
Preparation time: 10m
Servings: 1
Nutritional value:
- Calories: 452 kcal
- Protein: 53g
- Carbohydrates: 51g
- Fat: 4g
Ingredients
- 1 scoop of whey protein powder (flavor as desired)
- ½ cup egg white
- 1 tablespoon of cinnamon
- 3 slices of wholemeal bread
Preparation
- Mix the whey protein and egg white in a large bowl with a whisk and add the cinnamon while mixing.
- Preheat a non-stick frying pan over a medium heat.
- Dip the bread slices into the mixture on both sides so that they are fully coated and place them in the hot pan. Fry them on both sides until a crispy coating forms - about 1 to 2 minutes per side.
- Serve the toast hot with your favorite toppings. Good options include jam, maple syrup, banana, chocolate chips, peanut butter, chopped nuts, fresh fruit, whipped cream, etc.
It's hard to believe that this protein sweet holds together without honey, peanut butter or syrup, but it's true. The natural sweetness and sticky texture of dates holds everything together, while cocoa powder, almonds and unsweetened coconut flakes provide the superfood boost.
Preparation time: 75 min
Servings: 12
Ingredients:
- 100 grams dried dates
- 1 ½ cups slivered almonds
- ½ cup of water
- 1 tablespoon of cocoa powder
- 4 measuring spoons of chocolate-flavored whey protein
- 1 double chocolate protein bar, chopped
- ½ cup dried unsweetened coconut flakes
Preparation:
- Place the dates in a food processor and pulse in batches. Add the almonds, water, cocoa powder and whey protein and blend until you have a creamy mixture.
- Stir in the chopped protein bar and then form 5-centimeter balls, which you roll in coconut flakes.
- Place the balls on a plate and leave to cool in the fridge for at least an hour or overnight before serving.
Nutritional values:
- Calories: 196 kcal
- Carbohydrates: 9 g
- Protein: 14 g
- Fat: 12 g
The perfect snack for a busy lifestyle. These quick and easy to prepare protein bites are a healthy snack between meals that will help you keep your calories under control.
Preparation time: 30m
Servings: 6
Nutritional value:
- Calories: 298 kcal
- Protein: 16g
- Carbohydrates: 29g
- Fat: 13g
Ingredients
- 2 scoops of vanilla flavored protein powder
- 1 cup of rolled oats
- ½ teaspoon cinnamon
- ¼ cup unsweetened cocoa powder
- ¼ cup natural creamy peanut butter
- ¼ cup honey
- 1 teaspoon vanilla extract
Preparation
- In a large bowl, mix the protein powder, rolled oats, cinnamon and cocoa powder well.
- Add the peanut butter, honey and vanilla extract and mix well with your hands.
- Roll the mixture into small balls and place them on a plate or tray.
- Place the balls in the fridge for 20 to 30 minutes before eating. Store the finished balls in the fridge.
