12 high protein recipes - fitnessmentors.com

12HIGH

PROTEINRECIPES

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2 12 HIGH PROTEIN RECIPES

Table ofContents

CARAMELIZED CHICKEN 7

SPAGHETTI CARBONARA WITH PORK 9

CHICKEN CURRY 11

CLASSIC RAGU 13

CHICKEN BREAST SALAD 15

GARLIC SALMON WITH ASPARAGUS 17

GRILLED TROUT WITH VEGGIES 19

WHOLE ROASTED FISH WITH TOMATOES 21

GRILLED SALMON 23

CHICKEN BLACK BEAN BURRITO 25

SHRIMP AND ZUCCHINI KEBAB 27

GRILLED SALMON WITH LIME 29


MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WeeklyMEAL PLANNER

SNACK

DINNER

LUNCH

BREAKFAST

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� 2400g Chicken

� 2300g Salmon

� 4 Pound Fish

� 500g Shrimp

� 400g Canned Black Beans

� 350g Zucchini

� 1 Pound Boneless Beef Steak

� 800g Trout

� 500g Pasta

� 500g Spaghetti

� 500g Pork

� 500g Asparagus

� 1 Cup Baby Spinach

� Parmesan Cheese

� Pecorino Romano Cheese

� 3 Cup Broth

� 5 Tbsp Tomato Pates

� 150g Tomato Sauce

� 2 Large Egg

� 1000g Tomatoes+300g Canned

Tomatoes

� 2 Medium Eggplant

� 80g Bell Pepper

� Dry Red Wine

� Dry White Wine

� 1 Carrot

� 1 Cup Rice

� Onion Powder

� Garlic Powder

� Dried Oregano

� Dried Basil

SHOPPING LIST

SHOPPING LIST

� Dried Thyme

� Dried Parsley

� Fresh Parsley

� 2 Onion

� Fresh Dill

� 150g Garlic

� 8 Lemon

� Tamarind Sauce

� Red Chili Flakes

� Paprika

� Yoghurt

� Fresh Cilantro

� 5 Limes

� 200g Arugula Leaves

� Coriander Powder

� 1 Shallot

� Turmeric Powder

� Mustard Sauce

� 50g Lentil Flour

� Garlic And Herb Prepared Seasoning

� Olive Oil

� Salt

� Black Pepper

� 1 Tbsp Butter

� 200g Lettuce

� Cinnamon Powder

� Bay Leaf

� Green Chili

� Ginger

� Cumin Powder

� Soy Sauce

� Ketchup

� Brown Sugar


CaramelizedChicken


Caramelized Chicken

1. In a mixing bowl combine soy sauce, minced garlic and

ginger, brown sugar, ketchup, paprika, salt and pepper.

Mix the chicken wings in the sauce and refrigerate for

2-3 hours.

2. Heat oil in a skillet over medium heat, add marinated

chicken wings to the skillet, reserve the marinate.

3. Fry chicken for 5-7 minutes or until golden browned.

Remove the wings from the skillet, set aside.

4. Add brown sugar to the skillet stir and cook until

melted. Add broth and reserved marinade to the skillet.

5. Cook for 3-5 minutes or until thickened. Stir in the

chicken wings and cook for a few minutes.

INGREDIENTS DIRECTIONS

• 1/4 tbsp soya sauce

• 2 cloves garlic, minced

• ½ tsp paprika

• 1-inch ginger, minced

• 3 tbsp ketchup

• 500g chicken wings

• 2 tbsp olive oil

• 4 tbsp brown sugar

• 1/4 cup chicken broth

SERVINGS C O O K T I M E C A L O R I E S C A R B S F A T P R O T E I N

4 Portions 20 Minutes 453 13.2g 30.9 30.2gPREPARATION

3 Hours


Spaghetti Carbonara with Pork


1. Boil the pasta according to the packaging directions,

drain and rinse, set aside.

2. Rub salt, pepper, cumin and coriander powder over the

pork and

3. chill for 4 hours. Place pork, broth and bay leaf in a me-

dium pot, bring to a boil,

reduce heat and cook for 34-50 minutes or until tender.

4. Whisk eggs in a bowl, mix in cheese and parsley, mix to

combine well.

5. Add cooked pork to a skillet with garlic, stir and cook for

a few minutes.

6. Add pasta to the skillet, pour over egg mixture, whisk to

coat the pasta evenly.

7. Adjust seasoning, serve with baby spinach, enjoy!

Spaghetti Carbonara with Pork

INGREDIENTS

• 500g spaghetti

• 500g pork

• 1 cup baby spinach

• 2 large eggs

• 1 tsp dry coriander

• 1 tsp cumin powder

• 2 tbsp grated Parmesan cheese

• 4 tbsp grated Pecorino Romano

cheese

• 4 tbsp fresh Italian parsley

• 2 cloves garlic

• 1 bay leaf

• 1 cup chicken broth

• Salt and pepper to taste

DIRECTIONS


8 Portions 50 Minutes 332 47.1g 4.9g 24.2gPREPARATION

10 Minutes


ChickenCurry


1. Cut the chicken into 2-inches cubes.

2. Heat oil in a skillet over medium heat, add onion and

cook until soft.

3. Add garlic and ginger to the pan and cook for 1-2 min-

utes or until fragrant.

4. Add chicken pieces to the skillet and cook for 3-5 min-

utes, add tomato paste,

5. cumin and turmeric powder.

6. Whisk to combine well, cover the skillet and simmer for

1-2 minutes, add diced tomatoes to the skillet combine

and cook for 2-3 minutes. Garnish with chili flakes and

chopped cilantro.

7. Enjoy with tortilla or boiled rice.

Chicken Curry

• 800g chicken

• 2 tomatoes, chopped

• 1 tbsp tomato paste

• ½ red onion


• 1-inch ginger, minced

• ½ tsp chili flakes

• ¼ tsp turmeric powder

• ½ tsp cumin powder

• ½ green chili

• 2 tbsp fresh coriander, chopped






10 Minutes


ClassicRagu


Classic Ragu

• 500g fettuccine pasta

• 1 pound boneless beef steak


• 2 cloves garlic

• 1/2 sweet onion

• 1 carrot

• 1/4 cup tomato paste

• 2 tbsp dry red wine

• 300g canned tomatoes

• 150g tomato sauce

• ½ tsp dried oregano

• ½ tsp dried basil

• 1/2 tsp dried thyme

• 1 cup bone broth

• Pinch of ground cinnamon

• 1 bay leaf

• 2 tsp chopped fresh coriander leaves



1. Boil the pasta according to the packaging directions,drain and rinse, set aside.

2. Discard the beef excess fat and cut into 2-incheschunks. Season with salt and pepper.

3. Heat oil in a skillet over medium heat, add the beef toskillet in two batches, stir and cook

4. For 3-4 minutes until browned. Remove from the skilletset aside.

5. Add minced garlic to the skillet and cook until fragrant.Add diced onion and carrot to the skillet, cook until ten-der. Add tomato paste and red wine to the skillet, whiskto combine well.

6. Add diced tomatoes, tomato sauce, thyme, oregano,basil, bay leaf and beef to the skillet.

7. Whisk and cook for 2-3 minutes to combine well. Addbroth in the skillet, bring to a boil, cover and simmer for35-40 minutes or until the beef fork-tender. Season withsalt and pepper.

8. Add the pasta to the skillet, whisk for a few seconds,garnish with coriander leaves.



10 Minutes


ChickenBreastSalad


1. Place the chicken breasts in a bowl, season with the on-

ion powder, garlic, oregano, salt and pepper.

2. Heat the oil in a skillet over medium heat, add chick-

en to the skillet, cook for 5-7 minutes or until cook

through.

3. Place lettuce, arugula, sliced tomatoes in a serving plat-

ter, top with chicken pieces.

4. Drizzle over lemon juice, season with salt and pepper.

Chicken Breast Salad

INGREDIENTS

FOR THE SAL AD BASE

DIRECTIONS

• 600g chicken breast

• 1 tsp onion powder

• 1 tsp garlic powder

• 1 tsp oregano



• 2–3 cups mixed lettuce leaves

• 1 cup arugula leaves

• 12 cherry tomatoes

• 1 tsp lemon juice

• 1 tsp olive oil


2 Portions 10 Minutes 295 10.2g 15.3g 24gPREPARATION

5 Minutes


Garlic SalmonWith Asparagus


Garlic Salmon With Asparagus


• 900g salmon, cut into 5 fillets

• 500g pound asparagus

• 1 tbsp butter, melted


• 1 tbsp minced parsley

• Some fresh dill

• 1 tsp dried thyme

• 1 tsp onion powder


1. Preheat the oven to 400F/200C. Spray a 9x13-inches

baking sheet with non-stick spray.

2. Place the salmon fillets and asparagus onto the baking

sheet.

3. Combine butter, garlic, parsley, thyme and onion pow-

der in a mixing bowl.

4. Drizzle the mixture over the salmon and asparagus,

season with salt and pepper.

5. Bake the salmon and asparagus for 12-15 minutes or

until golden browned.

6. Serve warm with salad and sauce of your choice.



5 Minutes


Grilled Troutwith Veggies


Grilled Trout with Veggies

• 800g Clear Springs Trout fillets


• 1 tsp dried oregano, crushed

• 1 tsp garlic and herb prepared sea-

soning

• 2 medium eggplant

• 1 medium zucchini

• 80g bell pepper


• 1 lemon, sliced into rounds

• 2 tbsp cilantro


1. Preheat the grill and grease with oil. Rinse and pat drythe trout and place on a sheet.

2. Drizzle over the oil, season with oregano and garlic herbseasoning.

3. Add the sliced vegetables into a bowl, drizzle over oliveoil, season with salt and pepper.

4. Place the trout on the grill. Cover and grill the trout overmedium heat for 5-7 minutes

5. Per side.

6. Grill the vegetables on medium heat for 2-3 minutes oruntil tender.

7. Garnish with cilantro, serve warm with a sauce of yourchoice.




0 Minutes


Whole RoastedFish withTomatoes


Whole Roasted Fish with Tomatoes


• One 4-pound whole fish, cleaned

and scaled

• 4 garlic cloves, minced


• 1 shallot, thinly sliced

• 1 lime, thinly sliced

• ¼ tbsp of crushed red pepper

• 1 pint cherry tomatoes

• 1 cup dry white wine

• Lime for garnish


1. Preheat the oven to 450F/232C. Grease a 9x13-inchesrimmed baking sheet or roasting pan with olive oil. Witha sharp knife, make 1/4-inch-deep slashes on both sidesof the fish at 1-inch gape; pace onto the baking sheet.Season the fish inside and out with salt and black pep-per and rub over with the garlic, thyme, shallot, lime andcrushed red pepper. Put the tomatoes around the fish,then pour the wine over the tomatoes.

2. Roast the fish until golden and cooked through in theoven for 35-40 minutes.

3. Garnish with lime wedges, enjoy!



20 Minutes


Grilled Salmon


Grilled Salmon


• 900g salmon fillet cut into 4 pieces

• 250g cherry tomatoes


• ½ tsp garlic powder

• ½ tsp dried parsley

• ½ tsp dried minced onion

• ½ tsp dried basil

• 1 lemon


1. Season salmon fillets and tomatoes with garlic powder,

parsley, onion, basil, salt and pepper.

2. Drizzle over olive oil and rub the oil and spices with your

fingers.

3. Place the salmon fillets in the preheated grill, cover and

grill over medium heat for 4-5 minutes

4. Per side. Put the tomatoes in the grill and grill over me-

dium heat for 2-3 minutes.

5. Garnish with fresh rosemary and lemon wedges, enjoy.



5 Minutes


Chicken Black bean Burrito


Chicken Black bean Burrito


• 500g chicken breasts

• 400g canned black beans

• 1 cup of rice, boiled

• 2 tbsp mustard sauce

• ¼ tsp turmeric powder

• 2 garlic cloves, minced


• ½ tsp paprika

• 1 tbsp yoghurt

• 2 tbsp lentil flour


• tbsp fresh cilantro leaves


• 1 tbsp tamarind sauce

1. Preheat the oven to 400F/200C. Grease a 9x13-inches

baking tray with olive oil.

2. Combine yoghurt, turmeric powder, garlic, lentil flour,

paprika, lemon juice, salt and pepper.

3. Add the chicken into the yoghurt mixture and mix to

coat evenly.

4. Place the chicken in the baking sheet and bake for 10

minutes, flip the chicken

5. Pieces and bake again for 10 minutes.

6. Put the roasted chicken, black beans, boiled rice onto

the tortilla, drizzle over

7. Mustard and tamarind sauce, top with chopped cilantro.



5 Minutes


Shrimp andZucchini

Kebab


Shrimp and Zucchini Kebab


• 500g shrimp

• 250g zucchini

• ½ tsp garlic powder

• ½ tsp paprika

• Pinch red chili flakes



• 1 lime

• 1 cup arugula leaves


1. Preheat the grill on medium-high. Cut the zucchini into

thick slices. Soak the skewer for 30 minutes in water.

2. In a large mixing bowl add shrimps, add paprika, garlic

powder, chili flakes, lemon juice,

3. salt and pepper, combine the shrimps to coat evenly.

4. Season sliced zucchini with salt and pepper, arrange the

shrimps and zucchini slices into the skewer. Place the

skewer in the grill and cook over medium heat for 3-5

minutes per side.

5. Put the arugula leaves in a serving bowl, top with shrimp

skewer, enjoy with lime.

SERVINGS T I M I N G C A L O R I E S C A R B S F A T P R O T E I N


0 Minutes


Grilled Salmonwith Lime


Grilled Salmon with Lime


• 500g salmon

• Salt to taste

• ½ tsp Black pepper

• ½ tsp coriander powder

• 2 tbsp lime juice

• 1 yellow lime


1. Season salmon with coriander powder, salt and pepper.

Drizzle the lime juice and olive oil over the salmon.

2. Place the salmon in the grill and grill over medium heat

for 4-5 minutes on each side.

3. Garnish with black pepper and lime wedges, enjoy!



5 Minutes

Happy Cooking

12 high protein recipes - fitnessmentors.com

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