Tag Archives: high protein

Italian

Pasta al Garbanzo ;)

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I’ve seen a lot of vegan recipes out there for alfredo sauce, and while that is not exactly what I would call this recipe, the creamy-not tomato based sauce in this recipe is pretty close. Plus you get the added protein of garbanzos. The fresh tomatoes and fresh basil really complement this perfectly as well 🙂

You need:

Whole wheat angel hair pasta, lightly cooked

About 8 Campari tomatoes quartered

4 cloves garlic, chopped

6 oz mushrooms, sliced

1 can chickpeas (15oz)

Oregano, 1tbs

Basil, handful fresh, chopped 

Black pepper to taste

Almond milk, 1/3 cup

Steamed kale (to serve on the side)
Blend garbanzos, almond milk, pepper and oregano until creamy.
Sauté garlic and mushrooms in water over moderate heat until just softened. Then add sauce and mix until until well heated, and turn off heat. Lately toss in tomatoes, basil, and pasta. Then serve and enjoy!

Breakfast, Dessert, Snacks

PB Chocolate Cheesecake

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Peanut butter, chocolate, cheesecake 🙂 and loaded with protein but not sugar or fate eat it for dessert, eat it for breakfast. Eat the whole thing if you are very hungry 🙂

You could double everything and make a full 8in cheesecake, but I used a little 5in pan with these quantities.

You need:

4oz low fat coffee yogurt

1/2 container ft cream cheese

1 scoop choc protein 

Vanilla 1tsp

1tbs cocoa powder 

1/2 cup egg whites

10 drops stevia

Whisk or blend all ingredients together. Pour into a pan that has been sprayed with oil then dusted with cocoa powder.

For topping drizzle either melted peanut butter or mix some pb2/powdered peanut butter with milk of choice until you reach a nice drizzle-y consistency. Then using a knife to make criss cross lines across the top to make a cute pattern.

Bake at 250 for 20 min then 300 for 15min

Cool, chill in the fridge overnight, then enjoy!

Salads

Lemon Pepper Chicken Quinoa Salad

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Super simple and delicious! A great way to use up some leftover cooked quinoa and chicken! Tastes fresh and light but is packed with protein and keeps you full. Makes an awesome lunch or light summer dinner!  Lemon and pepper and quinoa are just an awesome start, red onion, arugula, and shredded chicken are a great combo. Throw in some feta or cilantro for some added flavor, and any other veggies your heart desires.

You need:

1 Lemon, juiced

Black Pepper to taste

Quinoa, about 1 cup per person (pre-cooked)

1 clove minced garlic

About a tsp chopped fresh rosemary

Arugula to taste

Red onion, sliced thinly

About 3 oz cooked shredded chicken per person
This recipe mixes easily and the quantities are easily adjusted. Truly there is no exact science to this one, and I didn’t measure a single thing! Just mix these ingredients and taste as you go along! The pics will give you an idea of what the finished product looked like for me.  I added some avocado, but some other options would be red bell pepper, cilantro, feta cheese, a drizzle of olive oil. Go crazy, and enjoy the wholesome deliciousness 😀

Dessert, Snacks

Chocolate Cheesecake Protein Pudding

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I have said before whole much I love pudding. And chocolate and cheese are the best food groups, obviously 😉 I have made a chocolate cheesecake, but now let’s do a chocolate cheesecake pudding. This is incredibly quick, and I know using a jello mix in here is total cheating, but this combo of ingredients makes for a very fast desert hat is low on sugar, high in protein, and oh so satisfying 🙂

You need:

-1 12 oz package extra form morinu silken tofu (shelves not refrig section at the grocery)

-Cheesecake flavor sugar free fat free jello pudding mix

-1 cup low fat kefir

-1/4 cup unsweetened almond milk

-1 scoop chocolate whey protein of choice 

-2 tbs cocoa powder 

Simply throw all ngredients into a blender, pour into simgle serving cups,  and refrigerate overnight.
Makes 5 servings at 112 cal, 2.4 fat, 11carb, .8 fiber, 13g protein each!

Enjoy!

Appetizers, Salads, Sandwiches/Wraps

Yogurt Chicken Salad

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I think maybe it’s a Southern thing, but I LOVE a creamy chicken salad. Especially on a sandwich 🙂 Grapes, walnuts, and celery, these comprise the magical triad for and ideal flavor/texture combo when it comes to chicken salad. I always prefer shredded chicken to chopped, and the creamiert he better! Fat free Greek yogurt allows ultra creamy texture without making this heavy!
You need:
Cooked shredded chicken 5 oz

Walnuts 1 oz

Grapes about 1 cup

1/4 Red onion chopped

Greek yogurt, about 4tbs

Black pepper to taste

Celery, about a cup chopped

Mix it all up and enjoy on bread, crackers, on a wrap, or on a bed of greens! So tasty and yet so nourishing!! 
Makes 3 servings at 205 cal, 9fat, 2 fiber, 18 protein each 🙂

Appetizers, Italian

High Protein Pizza

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I’ll admit, I prefer the doughy goodness of regular pizza crust any day, but you simply cannot argue with these macros! And my guy ate half the pizza in one sitting, so that is one taste teste approval! You don’t taste the turkey in this, and it holds together really well, no falling apart crust here! One little slice packs a whopping 15g of protein for a mere 100 calories. If you are trying to watch your calories or simply build muscle, this is the pizza for you!! Would you believe that all that bubbly cheese is nothing but low fat cottage cheese? It bakes up well, not just a cold side dish with fruit!
Crust:

1 lb extra lean ground turkey

1/4 tsp each onion/garlic powder

1/4 tsp crushed red pepper

1/2 tsp each oregano and basil
Mix well and press onto parchement paper in pizza shape of choice

Bake 375×15 min. Remove from oven and blot off extra moisture that accumulates in cooking.
Top with :

2/3 cup marinara sauce

1 large minced garlic clove

1/2 cup fresh spinach

1 small zuccini sliced, steamed, patted dry

1/2 can sliced black olives

1/2 can quartered artichoke hearts

About 1/2 cup low fat cottage cheese
Bake at 375 x 12 min then broil on high for 2-3 min.
Parchement paper burned a little on broil, but the pizza was perfect!
2 filling pieces are only 202 cal, 4.5 fat, 3.5 fiber, 9 carb, 31 protein!
Enjoy!
   
 
  
   
    
    
    
    
    
    
    
    
 

Breakfast

Simple Protein Powder Waffles

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These turn out beautifully, and the nutrition facts are truly unbeatable! This recipe serves 1 and makes 2 waffles and has 3 ingredients (plus water and toppings)!  I love waffles, the way liquids pocket into those square crevices, the crunch that pancakes simply don’t have. I have a cheap waffle maker, the only trick with these since the ingredients are so simple, is to only cook them for about a minute. The protein powder makes them cook quickly, and if overlooked they will dry out.  

Simply preheat your waffle maker and spray well with non-stick cooking spray.
Mix:

1 egg

1 scoop whey protein powder (I used PEScience)

1tsp baking powder

About 1/2 cup water ( add the water very slowly until you get a nice, just pourable consistency)

Once combined, pour half your batter into the waffle maker, checking on it at about 1 minute to see if it is the consistency you like. You can always close it and leave it in a little more, but don’t want to overcook. Repeat for second waffle.
Top wth cinnamon, fresh fruit, and other choice toppings! 

In lieu of syrup or honey, I mixed 1.5 tbs of vanilla flavored powders peanut butter (like PB2) and drizzled it on top! With some fresh strawberries, I got a real PB and J thing going without any added sugars 😀
So good, so high in protein but low in sugars! Easy to feel like you are having a treat while really nourishing your body 🙂

For the whole waffle recipe it is about 210 cal, 8f, 29 protein, only 5 carbs.With a cup of strawberries and the pb drizzle, the whole shebang was only 290 cal, 9 fat, 34 protein! 

Enjoy!!
   
    
    
    
   

Breakfast, Casseroles

Spinach Mushroom Crustless Quiche

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Yum! A little spicy, very flavorful, hard to believe it is so healthy!  This one is vegetarian, not vegan, but you could totally subs tofu for egg whites if you are vegan, just blend before mixing with everything else! (Links to prior vegan quiche recipes Here and Here.) Today’s recipe happens to be low carb, low fat, gluten free, and incidentally low calorie.

You need:
2 cups egg whites

5oz mushrooms sliced

3 cloves garlic minced

3 green onions sliced

4 oz fresh washesd spinach

1tsp olive oil

1.5oz cheese (trying out lifetime fat free sharp cheddar as 40cal per oz, 8g protein, 1 carb) grated

1/4 cup unsweetened Soymilk

Salt, pepper, crushed red pepper, oregano, parsley to taste 
Begin by sautéing your garlic, mushrooms, and spinach in olive oil until wilted. Set aside to cool and drain off any excess fluid. I cooled mine in a metal colander and shook off the extra liquid.

Then add your egg whites, spices, and soymilk to a large bowl and whisk vigorously. Then mix in your veggies, both cooked and the raw green onion. Add 2/3 of your cheese (1oz) and mix in as well, reserving last 1/2 oz to sprinkle on top!

Spray your pie tin to prevent stickage, then turn into your tin, sprinkling the last of the cheese on top.
Bake at 375F for 35 min.

Let cool slightly before slicing and removing from pan. Mine slid out easily no issues sans-crust!
This is crazy low cal for its protein punch, so really, eat half the recipe if you choose!  Enjoy 🙂

Sliced into 8 pieces (approx 2.oz each), the macros are:

54 calories

0.7 gram fat

 0.5g fiber

 1.6g carb

8.9g protein! 
   
    
    
    
    
    
    
    
 

Salads, Sandwiches/Wraps, Snacks

Treat Tuna Salad

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I never been one to put mustard in my tuna, but I knew I wanted to avoid the oiliness of mayo. Thus plain yogurt! But the combo with a hint of Dijon mustard plus a bunch of red onions makes a killer flavor. I love the adds texture of the garbanzo beans as well.

You need:

1 packet albacore

1/2 cup nf organic plain yogurt (of choice)

1 tbs dijon mustard

1/2 red onion large

1/4 avocado

1/4 tsp black pepper

1/2 can garbanzo beans
Combine all ingredients in a bowl, reserving avocado to serve on the side. Eat a a sandwich, on top of a salad, or scooped up with crackers, celery, or salt and vinegar potato chips!

Enjoy!


  
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