VEGETARIAN PROTEIN SOURCES
PROTEIN SOURCES and RECIPES
VEGETARIAN PROTEIN SOURCES
Seitan
Tempeh
Tofu
Greek yogurt
Cottage cheese
Rice Protein powder
Pea protein powder
Soy chunks
Edamame
Lentils
Chickpeas
Black Beans
Quinoa
Paneer
Chia Seeds
Hemp Seeds
Nuts and Nut Butters
Keep in mind that protein content can vary slightly depending on factors such as preparation method and serving size. However, this ranking generally represents the protein content of these vegetarian sources.
NON VEGETARIAN PROTEIN SOURCES
Chicken Breast (skinless, boneless)
Turkey Breast (skinless, boneless)
Lean Beef (such as sirloin or tenderloin)
Pork Loin (lean cuts)
Fish (varieties like salmon, tuna, or cod)
Eggs (especially egg whites)
Greek Yogurt (low-fat or fat-free)
Cottage Cheese (low-fat or fat-free)
Tuna (canned in water)
Shrimp
Turkey Bacon
Chicken Thigh (skinless, boneless)
The Main difference between Vegetarian and non vegetarian protein sources is going to be the BIOAvailability of the protein source. Just meaning that the vegetarian protein sources tend to not have the complete essential amino acids required to get JACKED (and other health stuff - skin, bone, cognitive function etc.) However, Combining some of the protein sources such as Pea and Rice can help mitigate this at times.
However, I would not overthink this and just start slowly adding protein sources at each meal and see how your body responds. That's why at TGJ we are big promoters of tracking calories as what gets measured gets managed.
I can drop a bunch of science for you guys, but I know the biggest gap is taking CONSISTENT ACTION, not really as much knowledge or not knowing where to get information.
So I want you to do this for the next 1 WEEK!
Add a protein source to ALL YOUR MEALS (3+ meals)
TRACK YOUR TOTAL PROTEIN INTAKE
Aim to hit 0.8 grams protein based on your lean body mass
BONUS - Some JACKED VEGGIE and NON VEGGIE RECIPES BELOW
If you want access to more recipes and a place to track everything getting jacked related - check the app and community out. -> https://www.trynagetjacked.com/programs
VEGETARIAN RECIPES
High-Protein Cottage Cheese Salad Recipe:
Ingredients:
1 cup cottage cheese (low-fat or regular)
1 cup mixed salad greens (such as spinach, arugula, and lettuce)
1/2 cucumber, sliced
1/2 bell pepper, diced
1/4 red onion, thinly sliced
1/4 cup cherry tomatoes, halved
2 tablespoons sliced almonds or walnuts
2 tablespoons dried cranberries or raisins
2 tablespoons balsamic vinegar
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
In a large bowl, combine the mixed salad greens, sliced cucumber, diced bell pepper, thinly sliced red onion, cherry tomatoes, sliced almonds or walnuts, and dried cranberries or raisins.
In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper to make the dressing.
Add the cottage cheese to the salad bowl and gently toss everything together.
Drizzle the dressing over the salad and toss again to coat evenly.
Divide the salad into serving bowls.
Serve immediately and enjoy!
Macro Breakdown Per Serving (Approximately):
Protein: 25g
Carbohydrates: 15g
Fat: 15g
This high-protein cottage cheese salad is not only delicious but also nutritious, providing a good balance of protein, carbohydrates, and healthy fats. Enjoy it as a light meal or as a side dish with your favorite main course. Feel free to customize the salad by adding more vegetables or swapping out ingredients based on your preferences. The best part is you don’t even need to be in a cottage to be making this.
High-Protein Oatmeal Bowl Recipe:
Ingredients:
1/2 cup rolled oats
1 cup milk (dairy or plant-based)
1/2 cup Greek yogurt
1 tablespoon chia seeds
1 tablespoon almond butter \
1/2 banana, sliced
1 tablespoon honey or maple syrup (optional, for sweetness)
Pinch of cinnamon (optional, for flavor)
Fresh berries or sliced fruits for topping (optional)
Instructions:
In a small saucepan, combine rolled oats and milk. Bring to a gentle boil over medium heat, then reduce the heat to low. Simmer for about 5-7 minutes, stirring occasionally, until the oats are cooked and the mixture thickens to your desired consistency.
Once the oatmeal is cooked, stir in Greek yogurt and chia seeds until well combined.
Transfer the oatmeal to a serving bowl.
Top the oatmeal with sliced banana, almond butter or peanut butter, honey or maple syrup (if using), and a pinch of cinnamon (if using).
Optionally, garnish with fresh berries or sliced fruits.
Serve immediately and enjoy!
Macro Breakdown Per Serving (Approximately):
Protein: 20g
Carbohydrates: 45g
Fat: 12g
This high-protein oatmeal bowl is not only delicious but also nutritious, providing a good balance of protein, carbohydrates, and healthy fats to keep you energized throughout the day. Feel free to customize the oatmeal bowl with your favorite toppings and adjust the sweetness to suit your taste preferences.
High-Protein Greek Yogurt Parfait with Whey Protein:
Ingredients:
1 cup Greek yogurt (plain or flavored)
1 scoop whey protein powder (vanilla or any flavor of your choice)
1/4 cup granola or muesli
1/4 cup mixed berries (such as strawberries, blueberries, raspberries)
1 tablespoon honey or maple syrup (optional, for sweetness)
Optional toppings: sliced bananas, chopped nuts, seeds (such as chia seeds or flaxseeds)
Instructions:
In a small bowl, mix the Greek yogurt with the whey protein powder until well combined. If using flavored Greek yogurt, you may adjust the sweetness by adding honey or maple syrup to taste.
In a serving glass or bowl, layer the Greek yogurt mixture with granola or muesli, mixed berries, and any optional toppings you desire.
Repeat the layers until you've used up all the ingredients, finishing with a layer of mixed berries on top.
Drizzle with honey or maple syrup for extra sweetness, if desired.
Serve immediately and enjoy your high-protein Greek yogurt parfait!
Macro Breakdown Per Serving (Approximately):
Protein: 30g
Carbohydrates: 35g
Fat: 8g
This high-protein Greek yogurt parfait with whey protein is not only delicious but also nutritious, providing a good balance of protein, carbohydrates, and healthy fats. It's a great option for breakfast, a post-workout snack, or a satisfying dessert. Feel free to customize the parfait with your favorite toppings and adjust the sweetness to suit your taste preferences.
High-Protein, Low-Carb Vegetarian Burrito Recipe:
Ingredients:
1 cup cooked quinoa
1 cup canned black beans, drained and rinsed
1 cup diced tofu or tempeh
1 bell pepper, diced
1 onion, diced
2 cloves garlic, minced
1 teaspoon chili powder
1/2 teaspoon cumin
Salt and pepper to taste
4 large whole wheat or low-carb tortillas (look for options with higher protein and lower carbs)
1 cup shredded cheese (cheddar, Monterey Jack, or a low-fat cheese option)
Salsa, guacamole, or sour cream for serving (optional)
Fresh cilantro leaves for garnish (optional)
Cooking oil for sautéing
Instructions:
In a large skillet, heat some oil over medium heat. Add diced onion and bell pepper, and sauté until softened, about 5-7 minutes.
Add minced garlic, chili powder, and cumin to the skillet. Stir and cook for another 1-2 minutes until fragrant.
Add diced tofu or tempeh to the skillet. Sauté until lightly browned, about 5 minutes.
Add cooked quinoa and black beans to the skillet. Stir well to combine. Cook for another 2-3 minutes until heated through. Season with salt and pepper to taste.
Warm the whole wheat or low-carb tortillas in a separate skillet or microwave.
Divide the tofu, quinoa, and vegetable mixture evenly among the tortillas. Top each with shredded cheese.
Fold the sides of the tortillas over the filling, then roll them up tightly to form burritos.
Optional: Heat a clean skillet over medium heat. Place the burritos seam-side down on the skillet and cook for 2-3 minutes on each side until lightly golden and crispy.
Remove the burritos from the skillet and serve hot with salsa, guacamole, or sour cream on the side.
Garnish with fresh cilantro leaves if desired.
Macro Breakdown Per Serving (Approximately):
Protein: 20g
Carbohydrates: 25g
Fat: 10g
Enjoy your high-protein, low-carb vegetarian burritos as a delicious and satisfying meal! Adjust the fillings and seasonings according to your taste preferences.
High-Protein Chickpea Pasta Recipe:
Ingredients:
8 ounces (about 227 grams) chickpea pasta (penne, fusilli, or any shape you prefer)
1 tablespoon olive oil
2 cloves garlic, minced
1 small onion, finely chopped
1 can (15 ounces) chickpeas, drained and rinsed
1 can (14.5 ounces) diced tomatoes
1 cup vegetable broth or water
2 cups fresh spinach leaves
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
Grated Parmesan cheese or nutritional yeast for serving (optional)
Instructions:
Cook Chickpea Pasta: Bring a large pot of salted water to a boil. Add the chickpea pasta and cook according to the package instructions until al dente. Drain the pasta and set aside.
Sauté Aromatics: In a large skillet, heat olive oil over medium heat. Add minced garlic and chopped onion. Sauté until the onion becomes translucent and fragrant, about 3-4 minutes.
Add Chickpeas and Tomatoes: Add the drained and rinsed chickpeas to the skillet. Stir in the diced tomatoes (with their juices). Cook for another 2-3 minutes, allowing the flavors to meld together.
Add Spinach and Seasonings: Add the vegetable broth or water to the skillet. Stir in the fresh spinach leaves and dried oregano and basil. Season with salt and pepper to taste. Let the mixture simmer for about 5 minutes until the spinach wilts and the sauce thickens slightly.
Combine Pasta and Sauce: Add the cooked chickpea pasta to the skillet with the sauce. Gently toss everything together until the pasta is well coated with the sauce.
Serve: Divide the high-protein chickpea pasta into bowls. If desired, sprinkle grated Parmesan cheese or nutritional yeast on top for extra flavor.
Macro Breakdown Per Serving (Approximately):
Protein: 20g
Carbohydrates: 45g
Fat: 10g
This high-protein chickpea pasta is not only nutritious but also delicious and easy to make. It's a great way to incorporate more protein and fiber into your diet. Feel free to customize the recipe by adding your favorite vegetables or spices. Enjoy your meal!
High-Protein Punjabi Recipe: Paneer Tikka Masala
Ingredients:
250g paneer, cut into cubes
1 cup Greek yogurt
1 tablespoon ginger-garlic paste
1 tablespoon lemon juice
1 teaspoon garam masala
1 teaspoon cumin powder
1 teaspoon coriander powder
1/2 teaspoon turmeric powder
Salt to taste
1 onion, finely chopped
2 tomatoes, pureed
1 tablespoon oil
1 teaspoon cumin seeds
1 teaspoon red chili powder
Fresh cilantro leaves for garnish
Instructions:
In a bowl, mix Greek yogurt, ginger-garlic paste, lemon juice, garam masala, cumin powder, coriander powder, turmeric powder, and salt. Add paneer cubes and coat them well. Marinate for at least 1 hour.
Preheat the oven to 200°C (400°F). Thread the marinated paneer cubes onto skewers and place them on a baking tray. Bake for 15-20 minutes or until golden brown.
Heat oil in a pan. Add cumin seeds and let them splutter. Add chopped onions and sauté until golden brown.
Add tomato puree, red chili powder, and salt. Cook until the oil separates from the masala.
Add the baked paneer cubes to the masala. Mix well and cook for another 5 minutes.
Garnish with fresh cilantro leaves and serve hot with roti or rice.
Macro Breakdown Per Serving (Approximately):
Protein: 20g
Carbohydrates: 10g
Fat: 15g
Enjoy - we’d recommend having this meal maybe with some extra veggies and greek yogurt to increase protein & fiber.
High-Protein Dal Makhani Recipe:
Ingredients:
1 cup whole black lentils (urad dal), soaked overnight
1/4 cup red kidney beans (rajma), soaked overnight
1 onion, finely chopped
2 tomatoes, pureed
2 cloves garlic, minced
1-inch piece of ginger, grated
1 green chili, slit (adjust to taste)
1 teaspoon cumin seeds
1 teaspoon garam masala
1/2 teaspoon turmeric powder
1/2 teaspoon red chili powder (adjust to taste)
Salt to taste
2 tablespoons butter or ghee
2 tablespoons heavy cream
Fresh cilantro leaves for garnish
Instructions:
Drain and rinse the soaked lentils and kidney beans. In a pressure cooker, combine the lentils, kidney beans, chopped onion, tomato puree, minced garlic, grated ginger, slit green chili, cumin seeds, garam masala, turmeric powder, red chili powder, and salt.
Add 3 cups of water to the pressure cooker and mix everything well. Close the lid and cook over medium heat for about 6-7 whistles or until the lentils and beans are soft and cooked through.
Once the pressure releases naturally, open the lid and mash the dal slightly with the back of a spoon or a potato masher. If the dal is too thick, you can add more water to adjust the consistency.
Heat butter or ghee in a separate pan. Add the cooked dal to the pan and mix well. Let it simmer for about 10-15 minutes on low heat, stirring occasionally, to allow the flavors to meld together.
Stir in the heavy cream and cook for another 2-3 minutes. Adjust seasoning if needed.
Garnish with fresh cilantro leaves before serving.
Serve hot with rice, roti, or naan.
Macro Breakdown Per Serving (Approximately):
Protein: 15g
Carbohydrates: 30g
Fat: 8g
Enjoy your high-protein Dal Makhani, a classic Punjabi dish packed with flavor and nutrition! Adjust the spices and seasoning according to your taste preferences.
NON VEGETARIAN HIGH PROTEIN RECIPIES
High-Protein Saag Chicken Recipe:
Ingredients:
500g boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
500g spinach leaves (fresh or frozen)
1 onion, finely chopped
2 tomatoes, chopped
2 green chilies, chopped (adjust to taste)
1-inch piece of ginger, grated
3 cloves garlic, minced
1 teaspoon cumin seeds
1 teaspoon garam masala
1/2 teaspoon turmeric powder
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
Salt to taste
2 tablespoons oil or ghee
2 tablespoons plain Greek yogurt (optional)
Fresh cilantro leaves for garnish
Instructions:
If using fresh spinach, wash the spinach leaves thoroughly and blanch them in boiling water for 1-2 minutes. Then, drain and transfer the spinach to a bowl of ice water to stop the cooking process. Drain again and set aside. If using frozen spinach, thaw it and set aside.
Heat oil or ghee in a pan over medium heat. Add cumin seeds and let them splutter.
Add chopped onions and sauté until they turn translucent.
Add minced garlic, grated ginger, and chopped green chilies. Sauté for another 1-2 minutes until fragrant.
Add chopped tomatoes and cook until they soften and turn mushy.
Add turmeric powder, ground coriander, ground cumin, and salt to taste. Mix well and cook for 2-3 minutes.
Add the blanched or thawed spinach to the pan. Stir well to combine with the onion-tomato mixture. Cook for 5-7 minutes until the spinach is heated through.
Turn off the heat and let the mixture cool slightly.
Transfer the cooled spinach mixture to a blender or food processor. Blend until smooth. If the mixture is too thick, you can add a little water to achieve the desired consistency.
Return the blended spinach mixture to the pan. Add chicken pieces and garam masala. Stir well to combine.
If using Greek yogurt, you can add it at this stage for added creaminess. Stir well.
Cook for another 10-15 minutes on low heat, stirring occasionally, until the chicken is cooked through and the flavors are well combined.
Garnish with fresh cilantro leaves before serving.
Macro Breakdown Per Serving (Approximately):
Protein: 30g
Carbohydrates: 10g
Fat: 10g
This high-protein saag chicken recipe is not only delicious but also nutritious and easy to make. Enjoy it with rice or naan bread for a satisfying meal! Adjust the seasoning and level of spiciness according to your taste preferences.
High-Protein Chicken Tikka Masala Recipe:
Ingredients:
For the Chicken Marinade:
500g boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
1 cup plain Greek yogurt
2 tablespoons lemon juice
2 cloves garlic, minced
1-inch piece of ginger, grated
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon garam masala
Salt to taste
For the Tikka Masala Sauce:
2 tablespoons oil or ghee
1 onion, finely chopped
2 tomatoes, chopped
2 green chilies, chopped (adjust to taste)
1-inch piece of ginger, grated
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
1 teaspoon garam masala
1/2 teaspoon turmeric
1/2 cup tomato puree
1/2 cup heavy cream or coconut cream
Salt to taste
Fresh cilantro leaves for garnish
Instructions:
For the Chicken Marinade:
In a bowl, combine plain Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, paprika, turmeric, garam masala, and salt to taste.
Add the chicken pieces to the marinade, making sure they are well coated. Cover and refrigerate for at least 2 hours, or preferably overnight.
For the Tikka Masala Sauce:
Heat oil or ghee in a large skillet or pan over medium heat.
Add chopped onions and sauté until they turn translucent.
Add minced garlic, grated ginger, and chopped green chilies. Sauté for another 1-2 minutes until fragrant.
Add chopped tomatoes and cook until they soften and turn mushy.
Add ground cumin, ground coriander, paprika, garam masala, turmeric, and salt to taste. Mix well and cook for 2-3 minutes.
Add tomato puree and cook for another 5-7 minutes until the sauce thickens.
Add heavy cream or coconut cream and stir well. Cook for another 2-3 minutes.
Meanwhile, preheat the grill or broiler.
Thread the marinated chicken pieces onto skewers and grill or broil for about 10-15 minutes, turning occasionally, until the chicken is cooked through and slightly charred.
Once the chicken is cooked, remove it from the skewers and add it to the tikka masala sauce. Stir well to combine.
Cook for another 5-7 minutes on low heat, stirring occasionally, until the flavors are well combined and the chicken is heated through.
Garnish with fresh cilantro leaves before serving.
Macro Breakdown Per Serving (Approximately):
Protein: 35g
Carbohydrates: 10g
Fat: 20g
Enjoy this high-protein chicken tikka masala with rice or naan bread for a delicious and satisfying meal! Adjust the seasoning and level of spiciness according to your taste preferences.
High-Protein Chicken Sandwich Recipe:
Ingredients:
2 boneless, skinless chicken breasts
2 Sourdough bread slices
1 tablespoon olive oil
Salt and pepper to taste
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Lettuce leaves
Sliced tomato
Sliced red onion
Sliced avocado (optional)
Mustard or mayonnaise (optional)
Instructions:
Preheat the oven to 375°F (190°C).
Season the chicken breasts with salt, pepper, paprika, garlic powder, and onion powder.
Heat olive oil in a skillet over medium-high heat. Once hot, add the seasoned chicken breasts and cook for 3-4 minutes on each side until browned.
Transfer the browned chicken breasts to a baking dish and bake in the preheated oven for about 15-20 minutes or until fully cooked through.
Remove the chicken from the oven and let it rest for a few minutes before slicing.
Toast the whole grain sandwich buns or bread slices until golden brown.
Assemble the sandwiches by placing lettuce leaves, sliced tomato, sliced red onion, and sliced avocado (if using) on the bottom half of each bun or bread slice.
Top with sliced chicken breasts and mustard or mayonnaise (if using).
Cover with the top half of the bun or bread slice.
Serve immediately and enjoy your high-protein chicken sandwich!
Optional Additions:
You can customize your sandwich with additional toppings such as sliced cheese, pickles, roasted bell peppers, or any other favorite sandwich fillings.
You can also use different condiments such as barbecue sauce, pesto, or hummus for added flavor.
Macro Breakdown (Approximately per sandwich):
Protein: 30g
Carbohydrates: 30g
Fat: 10g
This high-protein chicken sandwich is not only delicious but also a satisfying meal option that will keep you fueled and satisfied. Feel free to adjust the ingredients and toppings according to your taste preferences and dietary needs. Enjoy!
Chicken Salad Recipe:
Ingredients:
2 boneless, skinless chicken breasts, cooked and shredded
4 cups mixed salad greens (such as lettuce, spinach, arugula)
1 cup cherry tomatoes, halved
1 cucumber, sliced
1 bell pepper, sliced
1/4 red onion, thinly sliced
1/4 cup sliced almonds or walnuts
1/4 cup dried cranberries or raisins
1/4 cup crumbled feta cheese (optional)
Fresh herbs (such as parsley or cilantro) for garnish (optional)
For the Dressing:
3 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste
Instructions:
In a large bowl, combine the cooked and shredded chicken breast with mixed salad greens, cherry tomatoes, cucumber slices, bell pepper slices, thinly sliced red onion, sliced almonds or walnuts, dried cranberries or raisins, and crumbled feta cheese (if using).
In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.
Pour the dressing over the salad ingredients in the large bowl. Toss well to coat everything evenly with the dressing.
Garnish the chicken salad with fresh herbs if desired.
Serve immediately and enjoy!
Macro Breakdown Per Serving (Approximately):
Protein: 25g
Carbohydrates: 15g
Fat: 20g
This chicken salad is not only high in protein but also packed with nutrients from the fresh vegetables and nuts. It's a delicious and satisfying meal option that can be enjoyed for lunch or dinner. Feel free to customize the salad with your favorite vegetables, nuts, and dressings. Enjoy your nutritious and flavorful chicken salad!
Potatoes and Steak Recipe:
Ingredients:
2 large russet potatoes, washed and scrubbed
2 ribeye steaks (about 8 ounces each)
2 tablespoons olive oil
Salt and pepper to taste
2 cloves garlic, minced
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh thyme leaves
Instructions:
Preheat the oven to 425°F (220°C).
Cut the washed and scrubbed potatoes into wedges or cubes, depending on your preference.
Place the potato wedges or cubes on a baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with salt, pepper, minced garlic, chopped rosemary, and thyme leaves. Toss to coat evenly.
Spread the potatoes in a single layer on the baking sheet and roast in the preheated oven for about 25-30 minutes, or until golden brown and crispy, flipping halfway through the cooking time.
While the potatoes are roasting, season the ribeye steaks generously with salt and pepper on both sides.
Heat the remaining tablespoon of olive oil in a skillet over medium-high heat.
Once the skillet is hot, add the seasoned ribeye steaks to the skillet. Cook for about 3-4 minutes on each side for medium-rare, or adjust the cooking time according to your preferred level of doneness.
Remove the steaks from the skillet and let them rest for a few minutes before slicing.
Serve the sliced steak with the roasted potatoes.
Enjoy your delicious and satisfying meal!
Macro Breakdown Per Serving (Approximately):
For the Steak:
Protein: 45g
Carbohydrates: 0g
Fat: 20g
For the Potatoes:
Protein: 5g
Carbohydrates: 30g
Fat: 8g
Total Macro Breakdown Per Serving (Approximately):
Protein: 50g
Carbohydrates: 30g
Fat: 28g
This potatoes and steak dish is not only delicious but also provides a good balance of protein, carbohydrates, and fats to keep you satisfied. Enjoy your hearty and flavorful meal!
High-Protein Ground Chicken Stir-Fry Recipe:
Ingredients:
1 lb (450g) ground chicken breast
2 tablespoons olive oil
2 cloves garlic, minced
1 small onion, finely chopped
1 bell pepper, diced
1 cup broccoli florets
1 cup sliced mushrooms
1 cup snap peas, trimmed
2 tablespoons low-sodium soy sauce or tamari
1 tablespoon hoisin sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
1 teaspoon sriracha sauce (optional, for heat)
Salt and pepper to taste
Cooked brown rice or quinoa for serving
Instructions:
Heat olive oil in a large skillet or wok over medium-high heat.
Add minced garlic and finely chopped onion to the skillet. Sauté for about 2 minutes until fragrant and translucent.
Add ground chicken breast to the skillet. Break it apart with a spoon and cook until browned and cooked through, about 5-7 minutes.
Once the chicken is cooked, add diced bell pepper, broccoli florets, sliced mushrooms, and snap peas to the skillet. Stir-fry for another 5-7 minutes until the vegetables are tender-crisp.
In a small bowl, whisk together low-sodium soy sauce (or tamari), hoisin sauce, rice vinegar, sesame oil, and sriracha sauce (if using).
Pour the sauce over the chicken and vegetable mixture in the skillet. Stir well to coat everything evenly with the sauce.
Cook for another 2-3 minutes until the sauce thickens slightly and everything is heated through.
Season with salt and pepper to taste.
Serve the high-protein ground chicken stir-fry hot over cooked brown rice or quinoa.
Macro Breakdown Per Serving (Approximately):
Protein: 25g
Carbohydrates: 15g
Fat: 10g
This high-protein ground chicken stir-fry is not only delicious but also a nutritious meal option that's quick and easy to make. Enjoy it for a satisfying and balanced dinner! Adjust the ingredients and seasonings according to your taste preferences and dietary needs.
High-Protein Baked Salmon Recipe:
Ingredients:
4 salmon fillets (about 6 ounces each)
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon fresh lemon juice
1 teaspoon lemon zest
1 teaspoon dried dill (or 1 tablespoon fresh dill)
Salt and pepper to taste
Lemon wedges for serving
Fresh parsley for garnish (optional)
Instructions:
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
Place the salmon filets on the prepared baking sheet.
In a small bowl, whisk together olive oil, minced garlic, fresh lemon juice, lemon zest, dried dill, salt, and pepper.
Drizzle the olive oil mixture over the salmon filets, making sure to coat them evenly.
Bake the salmon in the preheated oven for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Once cooked, remove the salmon from the oven and let it rest for a few minutes before serving.
Serve the baked salmon hot with lemon wedges on the side for squeezing over the fish.
Garnish with fresh parsley if desired.
Macro Breakdown Per Serving (Approximately):
Protein: 30g
Carbohydrates: 0g
Fat: 15g
This high-protein baked salmon recipe is not only delicious but also a nutritious meal option that's quick and easy to prepare. Enjoy it for a satisfying and healthy dinner! Feel free to adjust the seasonings and garnishes according to your taste preferences.
High-Protein Lemon Garlic Chicken Thighs Recipe:
Ingredients:
4 bone-in, skin-on chicken thighs
2 tablespoons olive oil
4 cloves garlic, minced
Zest of 1 lemon
Juice of 1 lemon
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Fresh parsley for garnish (optional)
Instructions:
Preheat the oven to 400°F (200°C).
Pat the chicken thighs dry with paper towels and season them generously with salt and pepper on both sides.
In a small bowl, mix together the minced garlic, lemon zest, lemon juice, dried oregano, and dried thyme.
Heat olive oil in an oven-proof skillet over medium-high heat.
Once the skillet is hot, add the seasoned chicken thighs, skin side down. Cook for about 5 minutes until the skin is golden brown and crispy.
Flip the chicken thighs over and pour the lemon garlic mixture over them.
Transfer the skillet to the preheated oven and bake for about 20-25 minutes, or until the chicken thighs are cooked through and reach an internal temperature of 165°F (74°C).
Once cooked, remove the skillet from the oven and let the chicken thighs rest for a few minutes before serving.
Garnish with fresh parsley if desired.
Macro Breakdown Per Serving (Approximately):
Protein: 25g
Carbohydrates: 1g
Fat: 15g
This high-protein lemon garlic chicken thigh recipe is not only flavorful but also nutritious and easy to make. Enjoy it for a satisfying and delicious meal! Adjust the seasonings and cooking time according to your taste preferences and dietary needs.