If you’re training or working on toning up it’s important to eat the right diet.
But all that chicken and broccoli can get a bit boring after a while…
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If you’re looking for some great new ideas and inspiration for healthy dishes we always have great recipes on our blog.
Here are our favourite 3 easy high protein recipes
#1. Sweet Potato And Spinach Protein Omelet
Eggs are the ultimate superfood and so full or protein. Adding spinach and sweet potato is a great way to make sure you’re getting enough iron and fibre in your diet.
(This makes one large Spanish omelet)
2 cups baby spinach leaves
2 sliced onions
800g sweet potato peeled and chopped in thin slices
2 finely chopped garlic cloves
8 large eggs
About 200 ml oil for frying
- Prepare spinach by placing in a colander and covering with boiling water. Drain well and sit spinach to one side.
- Heat a small amount of oil in a non -stick pan and heat the onions until soft. Add some more oil and the sweet potato and garlic.
Cover and cook for 15 minutes, stirring occasionally.
- In a separate bowl whisk the eggs and stir in the spinach.
- Add the cooked onions, potatoes and garlic and fold through. Try not to break the potato too much.
- Add a small amount of oil to the pan and pour in the sweet potato and egg mix.
- Cover and cook over a low-medium heat for 20 minutes until the base and sides are golden brown and the centre has mostly set.
To stop the omelet from sticking run a palette knife around the edges.
- Then turn the tortilla by placing a plat on top of the pan and flipping it. Slide the tortilla back into the pan to cook the other side for 5-10 minutes.
Remove the tortilla from the pan when golden brown and allow 5 minutes to cool before serving.
#2. Chicken And Capsicum Protein Burritos
High protein recipes often include grilled chicken. This a great fresh new recipe to use when you’re tired of your normal dishes.
Mexican food can actually be really healthy! Just make sure you only use fresh and wholesome ingredients and cut out the dairy!
(this makes 4 large burritos)
For the burritos
250g grilled chicken breast
1 grilled capsicum
1 grilled onion chopped
1 cup cooked black beans
1 cup quinoa (or brown rice depending on your taste)
2 avocados chopped
1 handful of lettuce
Whole grain tortilla wraps
For the dressing
1 cup coconut yoghurt
Quarter cup finely chopped coriander
Squeeze fresh lime
To make the dressing
Mix the coconut yoghurt and chopped coriander together in a bowl or a food processor if you want a smoother dressing.
To make the burrito
- Mix the grilled chicken, capsicum and onion in one bowl
- In a separate bowl mix the black beans and quinoa.
To serve pile these ingredients on top on a flat tortilla
Add avocado, salad and dressing to taste and roll!
#3. Spicy Salmon With Brown Rice and A 5 Bean Salad
Fish is a great choice if you’re tired of meat. Adding brown rice and a bean salad gives this dish an extra protein kick.
For the fish
(This can serve either two or four people depending on how hungry you are!)
2 tablespoons hot sauce
1 tablespoon dark brown sugar
1 teaspoon smoked paprika
Quarter teaspoon cayenne pepper
Four 150g salmon fillets
About 100 ml oil for cooking salmon.
For the rice and bean salad
(this makes 6 portions so you’ll have some for leftovers!)
Half cup Black Beans
Half cup Pinto Beans
Half cup Chickpeas
Half cup Red Kidney Beans
Half cup White Beans
Quarter cup unsweetened corn
Quarter cup chopped capsicum
Quarter cup chopped Red Onion
Extra Virgin Olive Oil to taste
Red Wine Vinegar to taste
Salt and Pepper to taste
For the fish
Preheat an outdoor grill or grill pan on medium high.
- Combine the hot sauce, brown sugar, paprika and cayenne in a small bowl to make your sauce.
- Sprinkle salmon with salt and pepper and place on a pre-heated grill.
- As you turn the salmon on the grill to heat brush each side with the sauce to glaze.
Once cooked plate salmon and pour over extra leftover sauce to serve.
For the rice and bean salad
- Cook and strain all liquid from the beans.
- Combine all ingredients together in a large bowl and cool in the fridge until ready to serve.
- Cook up your brown rice and mix into your bean salad whilst still warm.
There is no reason for your diet to be boring while you are training.
Obviously the best thing about cooking is that you can always create new twists and fresh recipes. Try making these dishes in our own style by adding some of your own favourite ingredients and flavours.
And don’t forget to let us know your recipes in the comments below…