3 Easy High Protein Meals

3 Easy High Protein Meals

2021-03-15
5 Stars (3 Voters)
...
3 easy, healthy and delicious high protein meal recipes that anyone can make. Whether you are working out and need a dose of protein after a workout, or you are just trying a high protein diet, these high protein dinner and lunch recipes are for you!
DIFFICULTY
Easy
YIELDS
5
PREP TIME
1 Hour
WORK TIME
30 Minutes
RECIPE CUISINE
World
INGREDIENTS

    Tuna and Quinoa Patties

    • 2 cans (280) Tuna, drained
    • 1 cup (175g) Quinoa + 2 cups (480ml) water
    • 3 Eggs
    • 1 small onion, chopped
    • 2 cloves Garlic, crushed
    • 2 tablespoon chopped parsley
    • Salt to taste
    • Pepper to taste
    • 1/2 teaspoon Cumin
    • 1 teaspoon Paprika
    • Olive oil for frying

    Dipping sauce:

    • 1/2 cup (125g) Yogurt
    • 1-2 tablespoons raw tahini
    • 1 tablespoon lemon juice

    Chicken and Oatmeal Patties

    •  1½ pounds (675g) Ground chicken
    • 1 carrot, grated
    • 1 onion, chopped
    • 2-3 garlic cloves, minced
    • 1 tablespoon Ginger paste, optional
    • 2 tablespoons soy sauce
    • 3/4 cup (70g) Quick oats
    • 1 Egg
    • Salt to taste
    • Pepper to taste
    • 1/2 teaspoon Cumin
    • 1 teaspoon Paprika
    • 1/4 bunch Parsley, chopped
    • Olive oil for frying

    Tuna and Quinoa Casserole

    • 6oz - 1 can tuna, drained
    • 2/3 cup (185g) Greek yogurt
    • 1/3 cup (80ml) vegetable stock
    • 1/2 cup quinoa, uncooked + 1 cup water
    • 1/2 red onion, chopped
    • 1/3 head of broccoli, cut into small florets
    • Salt to taste
    • 1/4 teaspoon Black pepper
    • 1/4 teaspoon Cumin
    • 1 teaspoon Oregano
    • 2 cloves of garlic, minced
    • 100g (3.5oz) mozzarella cheese, grated
DIRECTIONS

Tuna and Quinoa Patties

1. Rinse the quinoa under cool water, until the water comes out transparent. Put rinsed quinoa in a medium saucepan. Add water, 1/2 teaspoon salt and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Let cool. Transfer to a large bowl.

2. To the quinoa add chopped onion, chopped parsley, tuna, eggs and spices. Mix until combined. Form into patties.

3. Option 1: In a large pan with olive oil. Fry the patties for 3-4 minutes on each side or until golden brown. Transfer to a paper towel.

4. Option 2: preheat oven to 350F (175C). Place the patties on a baking trey lined with parchment paper, spray each patty with oil and bake the patties for 25-30 minutes, until golden.

5. Make the dipping sauce: in a small bowl whisk all sauce ingredients.

Chicken and Oatmeal Patties

  1. Place ground chicken in a large bowl. Add chopped onion, chopped parsley, grated carrot, crushed garlic, ginger paste, soy sauce, egg, oats and spices. Mix until well combined.
  2. Shape into small balls (makes about 24 patties). In a pam or skillet heat olive oil over medium heat. Cook chicken meatballs for 4-5 minutes on each side, until golden brown and cooked through. Remove meatballs from oil and transfer to a paper towel to drain.
  3. Second option: preheat oven to 350F (175C). place meatballs on baking tray lined with parchment paper. Spray each meatball with cooking oil. Bake for 25 minutes, until golden.
  4. Serve with fresh salad and your favourite dipping sauce.

Notes:

  • These meatballs can be fried, baked and also can be cooked in your favorite sauce.
  • In this recipe you can use quick oats or oat flour.

Tuna and Quinoa Casserole

1. Rinse the quinoa under cool water, until the water comes out transparent. Put rinsed quinoa in a medium saucepan. Add water, 1/2 teaspoon salt and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes.

2. Preheat oven to 350F (175C).

3. In a bowl, mix together tuna, cooked quinoa, chopped onion, broccoli, Greek yogurt, vegetable stock and spices.

4. Transfer into casserole dish. Top with mozzarella. Bake for 25 minutes, until golden.

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