( 2 servings )
Ingredients
2 chicken breasts (approx. 200g each)
170g quinoa
1 cucumber (approx. 150g), diced
1 red bell pepper (approx. 150g), diced
50g red onion, finely chopped
30g fresh parsley, chopped
30ml olive oil
Juice of 1 lemon
Salt and pepper
Instructions
Cook quinoa as per package instructions; let it cool.
Season chicken with salt and pepper; grill until cooked. Slice into strips.
Combine quinoa, cucumber, bell pepper, onion, and parsley in a bowl.
Add chicken to the salad.
Whisk together olive oil and lemon juice; pour over salad and toss.
Season with salt and pepper to taste.
Macros & Calories
Calories: ~600 kcal
Protein: ~60g
Carbs: ~55g
Fats: ~15g
Protein-Packed Turkey Chili ( 4 servings )
Ingredients
450g ground turkey
400g can black beans, drained and rinsed
400g can kidney beans, drained and rinsed
1 large onion (approx. 150g), chopped
2 cloves garlic, minced
400g can diced tomatoes
30g tomato paste
15g chili powder
5g cumin
Salt and pepper
Instructions
Cook ground turkey until browned.
Add onions and garlic; cook until soft.
Stir in diced tomatoes, tomato paste, black beans, and kidney beans.
Add chili powder, cumin, salt, and pepper; bring to a boil.
Simmer for at least 30 minutes, stirring occasionally.
Macros & Calories
Calories: ~500 kcal
Protein: ~35g
Carbs: ~45g
Fats: ~15g
Greek Yogurt and Berry Parfait ( 2 servings )
Ingredients
500g Greek yogurt
150g mixed berries
60g granola
15ml honey or maple syrup
Chia seeds (optional)
Instructions
Layer Greek yogurt and mixed berries in a glass or bowl.
Top with granola and a drizzle of honey or maple syrup.
Sprinkle chia seeds on top if desired.
Macros & Calories
Calories: ~350 kcal
Protein: ~30g
Carbs: ~40g
Fats: ~7g
Tuna and Avocado Salad ( 2 servings )
Ingredients
200g canned tuna, drained
1 ripe avocado (approx. 200g), diced
200g cherry tomatoes, halved
50g red onion, finely chopped
30ml olive oil
Juice of 1 lime
Salt and pepper
Instructions
Gently mix all ingredients in a bowl.
Serve chilled.
Macros & Calories
Calories: ~400 kcal
Protein: ~30g
Carbs: ~20g
Fats: ~25g
Spinach and Feta Omelette ( 2 servings )
Ingredients
4 large eggs (approx. 50g each)
100g fresh spinach
50g feta cheese, crumbled
Salt and pepper
Instructions
Cook spinach until wilted; add beaten eggs and feta.
Cook until eggs are set.
Macros & Calories
Calories: ~350 kcal
Protein: ~28g
Carbs: ~5g
Fats: ~25g
Lentil and Vegetable Soup ( 4 servings )
Ingredients
200g dry lentils
1 carrot (approx. 100g), diced
1 potato (approx. 150g), diced
1 onion (approx. 150g), chopped
2 cloves garlic, minced
800ml vegetable broth
30g tomato paste
5g each of thyme and rosemary
Salt and pepper
Instructions
Cook vegetables until soft; add lentils and broth.
Simmer until lentils are tender.
Macros & Calories
Calories: ~350 kcal
Protein: ~25g
Carbs: ~60g
Fats: ~2g
Beef and Broccoli Stir-Fry ( 2 servings )
Ingredients
300g beef, thinly sliced
300g broccoli florets
1 onion (approx. 150g), sliced
2 cloves garlic, minced
30ml soy sauce
15ml sesame oil
5g cornstarch
Instructions
Stir-fry beef and vegetables.
Add a mixture of soy sauce, sesame oil, and cornstarch.
Macros & Calories
Calories: ~450 kcal
Protein: ~35g
Carbs: ~20g
Fats: ~25g
Cottage Cheese Pancakes ( 2 servings )
Ingredients
200g cottage cheese
100g oats
2 large eggs (approx. 50g each)
5ml vanilla extract
15g honey
Instructions
Blend all ingredients; cook batter in a pan until golden brown.
Macros & Calories
Calories: ~400 kcal
Protein: ~30g
Carbs: ~40g
Fats: ~10g
Salmon and Asparagus ( 2 servings )
Ingredients
2 salmon fillets (approx. 150g each)
200g asparagus
30ml olive oil
Lemon juice
Salt and pepper
Instructions
Roast salmon and asparagus with olive oil and lemon juice.
Macros & Calories
Calories: ~500 kcal
Protein: ~45g
Carbs: ~5g
Fats: ~35g
Protein Smoothie ( 2 servings )
Ingredients
200g Greek yogurt
100g mixed berries
1 banana (approx. 100g)
30g protein powder
200ml almond milk
Instructions
Blend all ingredients until smooth.
Macros & Calories
Calories: ~350 kcal
Protein: ~30g
Carbs: ~40g
Fats: ~7g
These recipes are balanced for a high-protein diet and include a variety of ingredients to cater to different tastes and preferences. Remember, the exact macronutrient values can vary depending on the specific brands and types of ingredients used.
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