Now we are gonna give you a high protein meal plan for a day that you can use as a guide to build muscles, lose fat, and be fit. Eating a high protein meal has many fitness benefits. Eating a high protein meal regularly can help to speed up recovery after exercise and/or injury. Having a high protein meal can also reduce muscle loss. And a high protein meal can help you build lean muscles and it can also maintain a healthy weight.
Breakfast (Meal #1) – Protein Pancakes
It’s no secret that protein is an important part of a healthy diet. Protein intake is especially important for breakfast. A high protein meal helps to jump-start your metabolism and gives you energy to power through your morning. Protein pancakes are a great way to start your day. Not only are they delicious, but they also provide you with the nutrients you need to power through your morning workout.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Ingredients:
- 1 banana
- 75g oats
- 3 large eggs
- 2 tbsp milk (dairy, soya, oat, or nut milk all work)
- 1 tbsp baking powder pinch
- a pinch of cinnamon
- 2 tbsp protein powder (whey, pea, or whatever your preference)
- coconut oil, or a flavorless oil, for frying
- nut butter, maple syrup, and berries or sliced banana to serve
Instructions:
Step 1: Whizz the banana, oats, eggs, milk, baking powder, cinnamon, and protein powder in a blender for 1-2 mins until smooth. Check the oats have broken down, if not, blend for another minute.
Step 2: Heat a drizzle of oil in a pan. Pour or ladle in 2-3 rounds of batter, leaving a little space between each to spread. Cook for 1-2 minutes, until bubbles, start to appear on the surface and the underside is golden. Flip over and cook for another minute until cooked through. Transfer to a warm oven and repeat with the remaining batter. Serve in stacks with nut butter, maple syrup, and fruit.
Recipe Tips: If you want to serve them all at once, heat the oven to its lowest setting and put a couple of baking trays in there to keep the pancakes warm as you make the rest.
Snack (Meal #2) – Yogurt Parfait With Strawberries And Amaretti
Our second high-protein meal is yogurt parfaits, which can be a great fuel for your body and brain. Nutrients such as protein, fiber, natural sugars, and healthy fats help you move throughout the day. Parfait is a French word that means “perfect,” and when you combine healthful grains and fruit with yogurt to make a delectable breakfast or snack treat, you’re refining yogurt’s already impressive health benefits.
Preparation Time: 10 minutes
Ingredients:
- 400g punnet strawberries, chopped
- 4 tbsp caster sugar
- 500g pot low-fat Greek yogurt
- 12 small amaretti biscuits, crushed
Instructions: In a small bowl, mix the strawberries with half the sugar, then roughly mash them with a fork so they are juicy. Mix the remaining sugar into the yogurt, then layer up 6 glasses with amaretti biscuits, yogurt, and strawberries.
See Also: The 8 Best High-Protein Foods, According to a Dietitian
Lunch (Meal #3) – Spicy Fish Stew
Our third high-protein meal is a spicy fish stew recipe. This Spicy Fish Soup is full of spices giving you optimum health benefits. A great starter, lunch, or main meal. Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chili, salmon fillets, and herbs.
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Ingredients:
- 1 tbsp olive oil
- 2 onions, thinly sliced
- 3 spring onions, chopped
- 3 garlic cloves, chopped
- 1 red chilli, seeded and thinly sliced
few thyme sprigs - 2 x 400g cans chopped tomatoes
- 400ml vegetable bouillon made with 2 tsp vegetable bouillon powder
- 2 green peppers, seeded and cut into pieces
- 160g brown basmati rice
- 400g can and 210g can red kidney beans, drained
- handful fresh coriander, chopped, plus a few sprigs extra handful flat-leaf parsley, chopped
- 550g pack of frozen wild salmon, skinned and cut into large pieces
- 1 lime, zested
Instructions:
Step 1: Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.
Step 2: Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.
Step 3: Ladle into bowls and scatter with the coriander sprigs.
See Also: The Benefits and Dangers of a High-Protein Diet Plan
Snack (Meal #4) – Griddled Cornbread With Devilled Eggs & Avocado
Brighten up any brunch with charred cornbread, spicy fried eggs, cherry tomatoes and ripe avocado.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Ingredients:
- 400g can cherry tomatoes
- 1 tsp golden caster sugar
- a few drops of Tabasco sauce
- 2 eggs
- ½ fat green chilli, thinly sliced (optional)
- 1 small ripe avocado, halved, stoned, peeled, and sliced (do this just before serving to prevent it from browning)
- 4 thick slices of cornbread
- a handful of coriander leaves, to serve
Instructions:
Step 1: Heat a griddle pan and a large frying pan. Put the tomatoes, sugar, and Tabasco in the frying pan and bubble for 10 mins – season and taste to check the spiciness, adding a splash more Tabasco, if you like. Make 2 spaces in the pan and crack in the eggs, then scatter over the chilli, if using. Cook for a further 3-5 mins until the whites of the eggs are cooked and the yolks are still runny (or to your liking).
Step 2: Meanwhile, butter the cornbread and place, butter-side down, on the hot griddle pan. Cook for 2-3 mins on each side until dark griddle lines appear. Top the cornbread with the avocado and the eggs, then spoon around the tomatoes, scatter with coriander, and serve.
See Also: 43 high-protein foods for weight loss
Dinner (Meal #5) – One-Pot Beef Stroganoff
Beef Stroganoff has 470 calories with a macronutrient ratio of 7 grams of carbs, 27 grams of protein, and 34 grams of fat.
Protein: Beef is a good source of protein, which is important for building and repairing muscles, as well as maintaining a healthy immune system.
Vitamins and minerals: Beef and mushrooms both contain a range of vitamins and minerals, such as iron, zinc, and B vitamins, that are essential for various functions in the body.
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Ingredients:
- 1 tbsp olive oil
- 1 onion, sliced
- 1 clove of garlic
- 1 tbsp butter
- 250g mushrooms, sliced
- 1 tbsp plain flour
- 500g fillet steak, sliced
- 150g crème fraîche
- 1 tsp English mustard
- 100ml beef stock
- ½ small pack of parsley chopped
Instructions:
Step 1: Heat 1 tbsp olive oil in a non-stick frying pan then add 1 sliced onion and cook on medium heat until completely softened, around 15 mins, adding a little splash of water if it starts to stick.
Step 2: Crush in 1 garlic clove and cook for 2-3 mins more, then add 1 tbsp butter.
Step 3: Once the butter is foaming a little, add 250g sliced mushrooms and cook for around 5 mins until completely softened.
Step 4: Season everything well, then tip it onto a plate.
Step 5: Tip 1 tbsp plain flour into a bowl with a big pinch of salt and pepper, then toss 500g of sliced fillet steak in the seasoned flour.
Step 6: Add the steak pieces to the pan, splashing in a little oil if the pan looks dry, and fry for 3-4 mins, until well colored.
Step 7: Tip the onions and mushrooms back into the pan. Whisk 150g crème fraîche, 1 tsp English mustard, and 100ml beef stock together, then stir into the pan.
Step 8: Cook over medium heat for around 5 mins.
Step 9: Scatter with some chopped parsley, and serve with pappardelle or rice.
