5 High Protein Recipes To Help Improve Your Diet

5 High-Protein Recipes To Help Improve Your Diet

Master these high protein recipes and you’ll take a big step towards eating healthily all year long.

Food that’s unequivocally good for you has an image problem – it’s too often seen as boring. Nonsense, of course, and to prove it, we’ve put together five dishes that are not only good for you – high in protein and micronutrients and low in calories, fat and sugar – but also so plain good you’ll never miss junk food again.

Loaded Chicken Fajitas

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Coach

Photography James Ransom

Ingredients (Makes 2 Servings)

  • 1 red pepper, thinly sliced
  • 1 small onion, thinly sliced
  • 7 oz. chicken breast, sliced into long strips
  • 1/2 tbsp extra virgin olive oil
  • 1 tsp chilli powder
  • 1/4 tsp smoked paprika
  • 1/4 tsp cayenne pepper
  • 1/2 tsp garlic powder
  • Pinch of sea salt
  • 2 taco-style sprouted-grain tortillas
  • 1/4 avocado, sliced
  • 2 tbsp fat-free Greek yogurt
  • 1 tbsp salsa, no sugar added
  • 2 tbsp shredded lettuce
  • 1 tbsp grated Monterey Jack or cheddar cheese

To make

Preheat oven to 375°F. In a small baking pan, spread the sliced peppers and onion on the bottom, then spread the chicken strips on top of the peppers and onions. Add the olive oil and spices to the chicken, peppers and onions. Toss the mixture until they’re well coated. Completely cover the pan with foil and bake for 20 minutes. While the chicken and vegetables are cooking, heat the tortillas in the microwave (about 30 seconds) or oven (60 seconds). Fill one warm tortilla with half of each of the chicken mixture, the avocado, the Greek yogurt, the salsa, the lettuce and the cheese. Then repeat with the other tortilla.

Nutrition (per fajita): 510 calories, 40g protein, 45g carbs, 20g fat

Coconut Curry Buffalo Fried Rice

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Coach

Ingredients (Makes 1 serving)

  • ½ tbsp extra virgin olive oil
  • ½ an onion, diced
  • 1 garlic clove, diced
  • 5 oz. bison mince (or beef if you can’t get it)
  • Large handful of frozen mixed vegetables (sweetcorn, peas, carrots)
  • 1/2 cup brown rice, cooked
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp Sriracha or other hot sauce
  • 1 tbsp coconut flakes, unsweetened
  • 1 tsp curry powder
  • 1 tsp ginger paste (or ½ tsp ground ginger)
  • ¼ tsp sea salt
  • 1 egg
  • 2 egg whites

To make

Place a large frying pan over medium heat and add the olive oil, onion and garlic. Stir and let the onions start to caramelize. Then add the bison mince, breaking it up with a large spoon as it cooks. Once the meat is starting to brown, add the frozen vegetables. Stir, then cover and cook for three to five minutes. Uncover and stir in the cooked brown rice, soy sauce, hot sauce, shredded coconut, curry powder, ginger paste and sea salt. Make a hole in the center of rice mixture (revealing the bottom of the pan) and carefully add the egg and egg whites to it. Cook the eggs in the hole, then mix into the rest of the dish. Serve in a large bowl.

Nutrition: 487 calories, 37g protein, 36g carbs, 22g fat

Turkey Bacon and Kale-Stuffed Sweet Potato

Ingredients (Makes 1 serving)

  • 1 medium sweet potato
  • 1 tsp extra virgin olive oil, plus 1 tbsp for sautéing
  • 1 tsp sea salt
  • Dash of garlic powder
  • ½ a red onion, finely sliced
  • 2 garlic cloves, finely diced
  • 1 slice unsmoked turkey bacon, sliced into thin strips
  • 6 oz. turkey minced
  • 2 oz. kale, chopped
  • ½ tsp smoked paprika
    -Pinch of black pepper

To make

Preheat oven to 425°F. Wash the sweet potato and coat it with 1 tsp olive oil, sea salt and garlic powder. Bake for 45 to 50 minutes. It’s done when a fork can pierce the skin easily. Let it cool for ten minutes. While the potato is baking, place a large skillet over medium heat and add 1tbsp olive oil, onion, garlic and turkey bacon. Cook for about three minutes until the onions caramelise, then mix in the turkey. Once the turkey begins to brown, add the kale, paprika and black pepper. Stir, then cover and cook for about five minutes to let the kale wilt and the flavours develop. When the potato has cooled, carefully cut off a thin layer from the top and scoop out a few spoonfuls, forming a hole in the middle. Spoon the turkey mixture in and serve.

Nutrition: 440 calories, 37g protein, 46g carbs, 12g fat

Blueberry and Almond Overnight Oats

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Coach

Ingredients (Makes 1 serving)

  • 1.5 oz. rolled oats
  • 6 oz. unsweetened vanilla almond milk
  • 1 tbsp chia seeds
  • 1 tbsp natural almond butter
  • 2.5 oz. blueberries
  • 4 tbsp fat-free Greek yogurt
  • 1 scoop protein powder
  • Dash of cinnamon
  • 1-2 tsp sugar-free sweetener (optional)

To make

Mix all ingredients in a bowl. Refrigerate overnight, or for at least three to four hours.

Nutrition: 495 calories, 45g protein, 49g carbs, 19g fat

Chocolate and Peanut Butter Banana Pudding

Ingredients (Makes 1 serving)

  • 2 tbsp chia seeds
  • ½ a ripe banana, mashed
  • ½ tsp vanilla extract
  • 4 oz. unsweetened vanilla almond milk
  • 1 tsp cocoa powder
  • Dash of cinnamon
  • 1 tsp sugar-free sweetener (optional)
  • 1 scoop chocolate protein powder
  • 1 tbsp peanut butter powder
  • ½ tbsp peanut butter

To make

In a bowl, combine the chia seeds, mashed banana, vanilla extract and almond milk. Slowly add the cocoa powder, cinnamon, sweetener, protein powder and peanut butter powder, whisking with a fork as you go. Protein and cocoa tend to clump, so stir enough to make it smooth. Top with peanut butter Refrigerate for ten to 15 minutes. Chia seeds expand in liquid, so the mixture will thicken in the fridge.

Nutrition: 384 calories, 32g protein, 27g carbs, 14g fat

Written by Olivia Langdon for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to [email protected]

Featured image provided by Coach

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