Highprotein recipes

From: alexhormozi

This article outlines various high-protein, low-carb, and low-fat recipes designed for minimal preparation time and maximum convenience. These recipes aim to provide significant protein intake for muscle growth or dieting, with one featured meal exceeding 200 grams of protein [00:00:15].

Breakfast Options

Greek Yogurt Protein Bomb

This recipe offers a filling breakfast with nearly 100 grams of protein [00:04:01] and minimal preparation [00:00:39].

• Ingredients [00:00:47]

  • Fage 0% Greek Yogurt (or similar 0% fat Greek yogurt) [00:00:49]
    • One tub contains 94g protein and just under 500 calories [00:00:54].
    • Yogurt is often easier to digest than milk for those with dairy sensitivities [00:01:02].
  • Artificial Fruit Punch Flavor (e.g., Crystal Light Fruit Punch or Berry Sangria) [00:01:18]
  • Fruity Pebbles cereal [00:02:32]
    • One cup contains 140 calories and 30g carbs [00:02:45]. For dieting, a half cup provides 70 calories and 15g carbs [00:03:38].

• Preparation [00:02:04]

  1. Pour Greek yogurt into a bowl (or keep in its container to avoid dishes) [00:01:22].
  2. Add about half a packet of the fruit punch flavor to the yogurt and mix thoroughly [00:01:48]. This step also provides a “forearm pump” [00:02:09].
  3. Sprinkle Fruity Pebbles on top. To maintain crunchiness, sprinkle a layer, eat it, then add another layer [00:03:10].

• Cinnamon Toast Crunch Version [00:29:03]

  • Instead of Crystal Light, use vanilla extract and one or two packets of artificial sweetener (or real sugar) [00:29:13].
  • Top with Cinnamon Toast Crunch cereal [00:29:25].
  • For a fancy touch, dust with cinnamon [00:29:32].

Microwaved Egg Whites with Salsa

This meal is described as “ghetto fabulous” due to its simplicity and effectiveness [00:19:37].

• Ingredients [00:19:57]

  • Ultra-pasteurized egg whites (e.g., a “tall boy” carton) [00:20:01], [00:20:42]
    • A tall boy carton contains 100g of pure protein with 0g fat and 0g carbs [00:20:47].
  • Salsa (canned or jarred) [00:30:05]
    • Salsa typically has very few calories (5 calories per serving) [00:30:16].

• Preparation [00:28:20]

  1. Pour desired amount of egg whites into a microwave-safe bowl [00:28:12].
  2. Microwave the egg whites until they puff up (around 90 seconds for 1 cup) [00:28:28], [00:28:37].
  3. Top with salsa [00:30:25].
  • Note: Egg whites expand significantly when microwaved [00:30:45].

Chocolate Egg Whites

This is an unconventional way to get protein.

• Ingredients [00:20:38]

  • Ultra-pasteurized egg whites [00:20:42].
  • Hershey’s Zero Sugar Syrup [00:21:16]
    • Contains 0g protein, 0g fat, and 5 calories per tablespoon [00:21:01].

• Preparation [00:21:21]

  1. Pour egg whites into a shaker bottle or cup [00:21:30].
  2. Add a few tablespoons of Hershey’s Zero Sugar Syrup (adjust to desired sweetness) [00:21:23].
  3. Shake vigorously until mixed [00:21:29].
  • Tip: Drink about 95% of the mixture, as the last 5% can be gritty [00:21:58].

Protein Cereal

This combines Premier Protein cereal with a protein shake for a chocolatey breakfast.

• Ingredients [00:22:56]

  • Premier Protein Cereal (or similar protein-fortified cereal) [00:22:57]
    • One cup has 180 calories and 20g protein [00:23:09].
  • Premier Protein Shake [00:23:42]

• Preparation [00:23:30]

  1. Pour desired amount of cereal into a bowl (e.g., three cups for 60g protein) [00:23:37].
  2. Pour a Premier Protein shake over the cereal [00:23:59].
  • Tip: For crunchiness, pour the shake first, then add cereal a scoop at a time, rather than dumping it all in [00:24:07].
  • Macros: This combination can provide 90g protein and 700 calories [00:24:19].

Fairlife Protein Shake

This is a simple, daily protein-rich breakfast option.

• Ingredients: Fairlife Protein Shake (vanilla preferred) [00:31:34]
• Preparation: Open and drink [00:32:00].
• Macros: 84g protein and 460 calories for two bottles [00:31:27].

Lunch/Dinner Options

Salmon and Fat-Free Cream Cheese on Ezekiel Bread

A consistent meal for years due to its ease and macros [00:03:39].

• Ingredients [00:04:46]

  • Ezekiel bread (or other low-calorie bread) [00:04:46], [00:08:11]
    • One slice of Ezekiel bread is 80 calories, 5g protein, 15g carbs, almost no fat [00:05:05].
  • Fat-free cream cheese [00:05:43]
  • Low-fat lox/salmon [00:06:15]
    • Low-fat fish is primarily protein, similar macros to chicken breast [00:06:20].

• Preparation [00:05:33]

  1. Toast the Ezekiel bread (using a speed toaster for quickness) [00:05:22].
  2. Mash the salmon into a “salmon tartar” consistency to prevent tearing when biting [00:07:01].
  3. Spread cream cheese on one slice of bread, then layer the mashed salmon on top [00:07:29].
  4. Alternatively, for optimal texture, keep cream cheese and salmon separate and apply bite-by-bite [00:07:33]. This keeps the bread crunchy and cream cheese cold [00:07:47].
  • Serving Suggestion: Eat as open-faced sandwiches to reduce carb intake [00:08:33]. Aim for around 100g protein per meal [00:08:27], which may require multiple “open-face puppies” [00:09:14].
  • Macros: Three open-face sandwiches with 4oz salmon, bread, and cream cheese yields ~90g protein. Calories are around 240 (bread), 100-200 (cream cheese), plus salmon protein [00:09:45].

Lean Ground Beef/Turkey/Chicken with Riced Cauliflower and Secret Sauce

A classic dieting meal to increase protein and decrease calories [00:14:39].

• Ingredients [00:15:10]

  • Lean ground beef (93/7 or 96/4 preferred), ground turkey, or ground chicken (can be made from chicken breast in a food processor) [00:14:46].
  • Microwavable riced cauliflower packets [00:15:15].
  • Secret Sauce:
    • Light mayonnaise (35 calories per tablespoon) [00:16:43].
    • Sriracha (zero calories, added “ad libitum” - as much as desired) [00:17:46].
    • Stevia or Splenda (sweetener) [00:18:15].

• Preparation [00:16:16]

  1. Pre-cook the ground meat in bulk for the week [00:15:34].
  2. Heat the riced cauliflower in the microwave [00:15:27].
  3. Combine light mayo, Sriracha, and sweetener in a separate bowl to create the sauce [00:17:46], [00:18:15].
  4. Mix the cooked meat and riced cauliflower [00:18:44].
  5. Add the sauce. To maximize flavor and stretch calories, dip the spoon into the sauce before scooping the meat/cauliflower, ensuring direct sauce contact with the tongue [00:19:13].

Tuna and Greek Yogurt with Mustard

A high-protein, very low-calorie meal, often used for dieting.

• Ingredients [00:25:07]

  • Chicken of the Sea canned tuna in water [00:25:08]
    • One can (ice cold) provides 66g protein and 300 calories, with almost no carbs or fat [00:25:23], [00:25:32]. Tuna is a very lean protein source [00:25:41].
  • Fage Greek Yogurt (3/4 cup) [00:25:50]
    • Contributes 90 calories [00:26:18].
  • Yellow mustard [00:26:33]
    • Contains zero calories, so it can be added liberally [00:26:36].

• Preparation [00:26:45]

  1. Drain the tuna and put it in a bowl [00:25:13].
  2. Add Greek yogurt and yellow mustard [00:25:50].
  3. Mix thoroughly until well combined [00:26:46].
  • Optional additions: Pepper, celery, or cucumbers for texture [00:26:55].
  • Macros: Total ~84g protein and less than 400 calories [00:26:21].

Bro Nachos

A high-protein, easy-to-prepare meal, also called “Brot Chips” [00:32:44].

• Ingredients [00:32:47]

  • Quest Cool Ranch chips [00:32:51]
    • 140 calories, 19g protein per bag [00:33:31].
  • Hormel Chili (no beans) [00:33:07]
    • 520 calories, 30g protein per can [00:33:49].
  • Fage Greek Yogurt [00:33:19]
  • Salsa (usually very low calorie, 5 calories per serving) [00:33:27].

• Preparation [00:34:18]

  1. Empty Quest chips into a bowl (e.g., two bags for 40g protein) [00:34:26].
  2. Add Hormel chili to the bowl [00:34:47].
  3. Add Greek yogurt (e.g., 1.5 cups for 30g protein) [00:35:28].
  4. Top with salsa [00:35:50].
  • Tip: For best chip crunch, serve components separately and dip chips into the chili/yogurt mixture [00:36:33].
  • Target Macros: A full serving aims for 100g protein [00:34:23].

Snacks On The Go

Jerky and String Cheese

Two convenient and high-protein snacks that can be consumed anywhere [00:10:07].

• Ingredients [00:10:17]

  • Original jerky [00:10:26]
    • A small bag can contain 60g protein and less than 500 calories (e.g., 480 calories) [00:10:30].
  • Light string cheese [00:10:12]
    • Four sticks provide 24g protein and 200 calories [00:11:13], similar to a scoop of whey protein [00:11:02].
    • Contains 2.5g fat and almost no carbs [00:11:20].

• Preparation: Simply open and eat [00:11:47].

• Macros: Combining a bag of jerky and four string cheeses provides 84g protein and 680 calories [00:11:25]. This can serve as a substantial snack or a meal replacement [00:11:33].