top of page
  • fitnesstralee

10 High-Protein Recipes for Fitness Enthusiasts - Healthy Meal Ideas


Fitness classes tralee, gym memberships tralee,gym tralee, gyms in tralee, tralee gym,nutrition tralee,weight loss tralee

( 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



Fitness classes tralee, gym memberships tralee,gym tralee, gyms in tralee, tralee gym,nutrition tralee,weight loss tralee

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


Fitness classes tralee, gym memberships tralee,gym tralee, gyms in tralee, tralee gym,nutrition tralee,weight loss tralee

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


Fitness classes tralee, gym memberships tralee,gym tralee, gyms in tralee, tralee gym,nutrition tralee,weight loss tralee

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


Fitness classes tralee, gym memberships tralee,gym tralee, gyms in tralee, tralee gym,nutrition tralee,weight loss tralee

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


Fitness classes tralee, gym memberships tralee,gym tralee, gyms in tralee, tralee gym,nutrition tralee,weight loss tralee

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


Fitness classes tralee, gym memberships tralee,gym tralee, gyms in tralee, tralee gym,nutrition tralee,weight loss tralee

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


Fitness classes tralee, gym memberships tralee,gym tralee, gyms in tralee, tralee gym,nutrition tralee,weight loss tralee

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.

bottom of page