Category: High Protein

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High Protein Strawberry and Avocado Puree

High Protein Strawberry and Avocado Puree is suitable for those choosing a high protein diet, or the elderly where there is a need to get protein rich food in their diet, and where they cannot chew or swallow solid food. With 12g of carbs in each 120g recipe, there is also 163 calories per portion, and is a high calorie food.

Note:  This post contains an affiliate link.  These are marked by an asterisk next to them.  If you buy anything from using these links, I will receive an ambassador commission, which lets me keep this blog running.  The price is not altered for you in any way.  

As a Froothie Ambassador, I used my new Optimum VAC2 Air Vacuum Blender * to make this soup.  It does need a suitable blender for making soup this way, but with my one, the soup was smooth and very rich, despite being loaded with sweetcorn, which is usually very difficult to blend.  Read my review, or find out how to get one for yourself here. 

High Protein Strawberry and Avocado Puree

Lesley Smith
4 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Course High Protein / Puree
Servings 4 x Servings
Calories 163 kcal

Ingredients
  

  • 400 g Strawberries hulled and chopped.
  • 200 g Avocado peeled and diced.
  • 2 Heaped Spoons Strawberry Protein Powder.
  • 1 Tablespoon Water.

Instructions
 

  • Add all your ingredients to the mixer.

  • Blend for 30 seconds.

  • Pour into small glasses or dishes and put into fridge for 2 hours.

 

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High Protein Rice – An Experiment

I’m into eating with high protein in my food these days.  The next logical step after trying the Konjac version of rice, which is pretty much zero calorie, and not really my cup of tea, was try the actual protein rice.  I got some from MyProtein, and gave it a whirl.

It’s made from vegetable proteins with durum wheat semolina, so unlike water noodles (konjac) which are slimy, rubbery, and have a bit of a fishy smell uncooked, actual protein rice looks more like regular rice.  The konjac rice and I didn’t get on at all.  Not one little iota…..

Protein rice isn’t quite like the rice you’re used to though, as it’s a different size and shape.  It’s a little shocking after being cooked too, but the taste and texture is very much like rice, so is much more pleasing to me as an additive to my food.

Per serving or 50g, there is 172 calories and a whopping 30g of protein.  Yes, it’s tempting to go the konjac route and have almost zero calories, but I just couldn’t sacrifice the rice texture for lack of calories. The picture above is uncooked, and yes, it does very much resemble rice, but with larger grains.

The cooked version does give you a bit of a surprise as it expands far more than I was expecting.  It looks like little grains of nuts, but the texture is very ricey.  I threw in a few pinches of chilli powder to the pot while my rice bubbled for the 9 minutes it takes to cook.

To make this a full meal, I cooked some mince with onions and carrots, added chilli powder and nutmeg to the cooking mince and served it up for supper. Full marks for a simple meal, and one that’s packed full of goodness.

I liked it so much, I just went and bought a few boxes…..

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Very High Protein Pork and Pear Stir Fry – Approx 40g Protein Per Serving

I made this in my Instant Pot 7 in 1, but you can make this by using a good old wok or stir fry too, you’d just need to adjust the times you cook the meat for, to ensure it is fully cooked throughout.

Very High Protein Pork and Pear Stir Fry

Lesley Smith
A whole meal in a bowl.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course Mains
Cuisine High Protein
Servings 4
Calories 381 kcal

Ingredients
  

  • 500 g Pork cubed.
  • 50 g Mixed and sliced peppers.
  • 50 g Green Pepper sliced.
  • 75 g Onion chopped.
  • 50 g Wild Mushrooms.
  • 150 g Dr Zak's High Protein Pasta
  • 30 ml Rapeseed Oil.
  • 1 Conference Pear sliced.
  • Dried Parsley.
  • 1 Teaspoon Pink Himalayan Salt.
  • 1 Teaspoon Rainbow Peppercorns.
  • 1 Tablespoon Soy Sauce.
  • 1 Tablespoon Chia and Flaxseed Sprinkles.
  • 1 Teaspoon Parsley and Lemon Seasoning.

Instructions
 

  • Add your pork, onions, salt and pepper, parsley and lemon seasoning, along with half of your rapeseed oil to your pot, and switch on the saute function. Stir fry in the pot, until the pork is seared and the onions are soft. Remove from the pot and place in a trivet.

  • Add the remainder of your rapeseed oil to the pan and add the mushrooms, peppers and pear. Stir fry until the peppers are soft, for a minute or two.

  • Put the vegetables into the trivet with the pork and onions, and a cup of water, then pressure cook for 20 minutes. Remove from the pot and leave the stock in the bottom.

  • Add your pasta to the pot, and another cup of water. You want the stock to cover the pasta, but not drown it. Pressure cook for 15 minutes.

  • Drain the stock, or keep it to use for soup another day. Add the pork and vegetable mix to the pot, with the pasta, add in the soy sauce and stir fry for 1-2 minutes.

  • Serve with sliced green pepper and a sprinkling of parsley, then chia and flax sprinkles.

Nutritional values are estimates.

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Chicken Dippers from Fresh Fillets

Making great chicken dippers at home is just so easy to do.  All it needs is a little flour, a couple of eggs, chicken fillets, or a few chicken breasts chopped up, and ending up with breadcrumbs or ruskoline to finish them off.

I haven’t added the actual method for this, as it’s pretty self-explanatory.  You can see it in the video, but simply crack the eggs, beat them, and dip the chicken first in the flour, then the egg and finally the crumb coating.

Cook how you prefer, either deep-fried, shallow fried, or oven baked, then sprinkle with chopped parsley.

img_4680

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High Protein Sweet Stuff

This came about from sheer desperation to get lots of protein in, with only 450 ish calories left for the day.  64g Protein for 487 Calories.  Eat it at once, or split into two, for two high protein desserts.  Lush.

high-protein-sweet-stuff

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High Protein Sweet Stuff

Lesley Smith
Print Recipe Pin Recipe
Prep Time 2 minutes
Total Time 2 minutes
Course High Protein
Servings 1 -2
Calories 487 kcal

Ingredients
  

  • 200 g Skyr plain.
  • 200 g Skyr strawberry.
  • 25 g Vanilla protein whey.
  • 5 g Chopped nuts.
  • Pinch Flaxseed.

Instructions
 

  • Add the skyr, and whey to a bowl, and mix well. You'll need to mix to almost a whip for a while, to smooth out all those whey lumps for this to work.

  • Transfer to a pretty dish, slice the banana on top, sprinkle on the chopped nuts, and a pinch of flaxseed.

 

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High Protein, High Energy Balls

Making things ourselves, especially when it comes to protein bars is a no brainer.  Otherwise, they cost a fortune in the shops and your hard earned cash can disappear pretty fast.   Make these higher protein, by reducing the coconut flour and increasing the protein powder, or adding a little peanut butter.

I prefer the stronger coconut taste, and often take one of these, or some dried mango on a run with me, for energy over the 10k mark.

high-protein-high-energy-balls

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No Cook, High Protein, High Energy Balls

Lesley Smith
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Prep Time 10 minutes
Total Time 10 minutes
Course High Protein, Snacks
Servings 15
Calories 160 kcal

Ingredients
  

  • 150 g Coconut Flour.
  • 150 g Myprotein Chocolate Protein Powder.
  • 100 g Chopped Nuts.
  • Approx 250ml Milk.
  • 6, or 120g Medjool Dates stoned and crown removed.
  • Extra Coconut Flour for dusting.

Instructions
 

  • Put 150g coconut flour, and 150g protein powder into a bowl. Add the chopped nuts.

  • Stir the ingredients until well combined.

  • Put 100ml milk into a bowl, and shred the Medjool dates into the milk. Mash down with a fork until well mixed. You might need to add a little more milk.

  • Add the mushed date/milk mix to your dry ingredients and mix well. Add more milk, a tablespoon at a time, and get your hands into the bowl to pull it all together, a bit like scone batter. Add enough milk to have all the mix formed into a large ball.

  • Dust your surface with coconut flour and form small balls with the large one. Roll each one in the coconut flour to give a lovely white surface.

  • Pop in the freezer for an hour, then keep in the fridge until ready to eat.

 

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Recipe: High Protein Frozen Mango Yoghurt

This is something I tend to make quite frequently, with differing amounts of fruit, to change the taste.  I’ll add others as I get time to.  I quite often forget to take pictures, which I should get better at.  It’s fab for adding protein, especially where it’s missing in anyone’s diet.  I can’t persuade my mother to eat meat now, unless it’s cold, and I’m hoping to find a version of this that she’ll eat, but I’m not there yet.  #fussyelder

Two of my boys love this style of dessert, especially if I add a few sprinkles on the top, like this one, or some chocolate shavings, or mix a little fresh cream through it before serving.    This recipe could easily be split into two, as it’s rather a large serving.  I often have something like this for breakfast or lunch.

Cut the carbs by using berries.

Mango Frozen Yoghurt Main

High Protein Frozen Mango Yoghurt

Lesley Smith
My preference is for Skyr, because of the silkier taste but today, I had Fage, Total 0% in the fridge, which has similar properties in the plain, with slightly different protein amounts from Skyr.
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Prep Time 2 minutes
Total Time 2 minutes
Course High Protein
Cuisine Dessert
Servings 1
Calories 195 kcal

Ingredients
  

  • 170 g Fage Total O% Yoghurt see summary above
  • 150 g Mango chopped.

Instructions
 

  • Take one or two chunks of your mango and keep it to one side. Add the rest to a blender, with the yoghurt, and blend until it reaches a consistency you like. I prefer mine not to be completely smooth, but we all have different preferences.

  • Add the mixture to an ice cream maker if you have one (and use it) or if you're like me today, I popped it into a freezer proof plastic tub and let it chill for an hour, then took it out and stirred it before putting it back.

  • I like to leave mine for around 4 hours, then stir briskly, before it's totally set. I like that consistency. If I make for the kids, I'd add a touch of cream at this stage and mix it in well, then pop it back for another hour. The larger portion you make, the longer it will need to be in the freezer for.

  • Use the mango set aside to decorate the top, and add sprinkles for some lovely colour, or to make the dessert look impressive on the table.

 

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High Protein Chocolate Pudding

Hey you all, protein is something that many of us just don’t get enough of.  As a newbie runner, upping my protein count is important, to make sure I have the ability to repair the damage done to my muscles as I learn to run.

I wanted something lovely and puddingy, but not always a smoothie, and this is it…. with a whopping 40g protein in a serving.  Split it in half if you want to keep to 20g Protein in a serving.

The longer it is in the fridge, the thicker it gets, so if you can make it the day before, or a few hours in advance, that’s even better.  If you use a different protein powder, factor in the different amounts of protein.

Feel like cutting the calories and carbs a bit?  Reduce the flour and swap out the banana, and perhaps use unsweetened almond milk.  Add even more protein by using cows milk. I sprinkled one square of grated white chocolate over the top.

ChocolatePudding2

High Protein Chocolate Pudding

Lesley Smith
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Course Chocolate Pudding
Cuisine Desserts
Servings 1
Calories 328 kcal

Ingredients
  

  • 150 ml Coconut Milk Alternative I use Alpro.
  • 40 g My Protein Natural Chocolate Whey.
  • 100 g Banana.
  • 15 g Coconut Flour

Instructions
 

  • Add all the ingredients to your blender or Nutribullet. This makes enough for one person. Blend until completely smooth.

  • Pop your pudding into a glass/dish and put it in the fridge for an hour, preferably longer. I put mine into the freezer for a couple of hours if I can.

High Protein Chocolate Pudding