healthy high protein meals

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healthy high protein meals

Postby hannibal » Sat Oct 09, 2010 5:27 am

i'm trying to up my protein intake and finding it hard to average over 200g a day, does anyone have any recipes for healthy high protein (at least over 30g, preferably 40g) meals that are reasonably easy to prepare? here are some of my current staples..

black beans and quinoa
400g of black beans (cooked with cayenne and cumin)
50g of quinoa
Calories 646
protein 36g
fat 5g
carbs 118g
(usually have this with a side of broccoli)

miso soup
40g miso
10g wakame
160g tofu
Calories 344
protein 33g (can be upped easily by adding more tofu)
fat 17g
carbs 16g

liquid satay lentil burger
can of lentils (cooked with cumin, turmeric, cayenne)
peanut butter 50g
grated carrot 100g
crushed almonds 20g
Calories 733
protein 32g
fat 38g
carbs 72g

oats with a side of tempeh
oats 100g
soya milk 100ml
blueberries 50g
tempeh 120g
Calories 648
protein 36g
fat 19g
carbs 83g
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Re: healthy high protein meals

Postby Fallen_Horse » Sat Oct 09, 2010 7:00 am

I'm pretty impressed you can even hit 200g without powder or fake meats....
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Re: healthy high protein meals

Postby hardcore iv » Sat Oct 09, 2010 7:32 am

Here's a black bean burger recipe I got from heavy metal vegan cooking. I've made them a couple of times in the last few days. Pretty easy, but you have to watch the video to fully appreciate the recipe. The wheat gluten would help boost the protein up a fair bit too. Don't know the exact macro breakdown, but probably not too different from your black bean and quinoa recipe.

* 1 16 oz Can/ 450 grams Black Beans
* 1 Jalapeno Pepper
* 1/2 Red Onion
* 1/4 Red Bell Pepper
* 1/2 cup Bread Crumbs
* 1/4 cup water
* 1/2 cup Vital Wheat Gluten
* Dash of Salt
* 3 Cloves of Garlic
* 1 Tsp Cumin
* Olive Oil

Mash up 1 16oz can of black beans in a bowl. Finely chop 1/2 red onion, 1/4 red bell pepper, 1 de-seeded jalapeno pepper, and 3 cloves of garlic, then mix these in.

Add 1/2 cup bread crumbs, 1/4 cup of water, 1 tsp of cumin, one tsp of chili powder, and a dash of salt. Mix this well, and then add 1/2 cup of vital wheat gluten, which will help to really hold the burgers together.

Cover a frying pan in olive oil, form 4-6 patties from your mixture, and then cook the burgers at a medium-high heat until they start to crisp up.
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Re: healthy high protein meals

Postby xphilx » Sat Oct 09, 2010 10:36 am

What about TVP? Add some rice and vegetables and you have a high protein and healthy meal. Or do you worry about the soy? Because I don't see any besides the tofu.
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Re: healthy high protein meals

Postby JP » Sat Oct 09, 2010 10:57 am

yeah wait a minute, are you implying Hannibal mate that for instance frys chicken strips are NOT healthy???
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Re: healthy high protein meals

Postby V VII Hero » Mon Oct 11, 2010 9:27 am

here are some recipes I made up that I am currently using to bulk up.

chickpeas and avocado
1/4 onion thinly sliced
half an avocado
2 tbsp tamari sauce
a can of drained chickpeas (the bigger the can the better = more calories and protein) 30-40g protein

1.sauteed the onion in some oil (I use canola oil) on medium heat,
2.add tamari, and chickpeas, cover, after a few minutes occasionally stir
3.add a dash (or a lot) of black pepper on top, turn off heat, take off burner
4. add raw slices of avocado
5. eat and enjoy

tempeh and pineapple
tempeh (cut into small-med cubes)
chunks of pineapple
1/4 onion thinly sliced
adobo seasoning
italian dressing or your favourite vinaigrette
raw spinach leaves
hummus

1.sauteed the onion in some oil (I use canola oil) on medium heat,
2.add tempeh, brown it on all sides
3. add a dash of black pepper, add some adobo seasoning
4. add pineapple chunks and sauteed til a little brown in italian dressing/vinaigrette
4 1/2. serve over raw spinach leaves with couple spoonfuls of hummus spread over the tempeh and spinach
5. eat and enjoy
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Re: healthy high protein meals

Postby V VII Hero » Mon Oct 11, 2010 9:37 am

vegan chili- bean and tempeh
can of red kidney beans
can of diced tomatoes
can of tomato sauce
onion thinly sliced
slices of green peppers
jalapenos
couple garlic cloves minced
cilantro
1-2 TBbp apple cider vinegar
tempeh (crumbled)
olive oil
lime juice
cilantro
nutritional yeast

1. sauteed onion, green peppers, and garlic in oil with tempeh (manually crumble the tempeh with your hand) on medium heat
2. in big pot combine cooked onion, garlic, tempeh with diced tomatoes, beans, and tomato sauce, cook on medium heat
3. add some apple cider vinegar, add a little bit of water( to cook out), and few spoonfuls of oil on top for calories
4. season with cumin, paprika, and cayenne pepper (add salt til taste)
5. add jalapenos, lime juice. adjust flavor with spices if needed, lower heat, cover, simmer
6. once it is chili consistency and smells really good, take off burner,
7. add raw cilantro on top, stir, add few spoonfuls of nutritional yeast and stir
8. eat and bulk up!
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Re: healthy high protein meals

Postby hannibal » Tue Oct 12, 2010 2:30 am

[quote="Fallen_Horse"]I'm pretty impressed you can even hit 200g without powder or fake meats....

oh i'm definitely not doing it just with wholefoods, a good part of my protein is still mock meats and shakes, just trying to up the healthier side of it.

[quote="hardcore iv"]Here's a black bean burger recipe...

thanks hciv.. might try this though it could be a bit too complicated for my purposes

[quote="xphilx"]What about TVP? Add some rice and vegetables and you have a high protein and healthy meal. Or do you worry about the soy? Because I don't see any besides the tofu.

no problems with soy, i get a lot of tofu and tempeh, plus miso and edamame.. but i've never been huge into tvp and i suspect it's not the healthiest food out there. been looking into natto for another soybean source as well but none of the fujimarts around here sell it without fish :(

[quote="V VII Hero"]here are some recipes I made up that I am currently using to bulk up...

thanks heaps, just what i'm looking for.
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Re: healthy high protein meals

Postby hardcore iv » Tue Oct 12, 2010 3:18 am

[quote="hannibal"]
no problems with soy, i get a lot of tofu and tempeh, plus miso and edamame.. but i've never been huge into tvp and i suspect it's not the healthiest food out there. been looking into natto for another soybean source as well but none of the fujimarts around here sell it without fish :(


TVP is a superfood! at least when compared to chocolate crossaints.

I've been trying to find natto for a while as well. FOE claims to stock it but I haven't checked it out yet. http://www.melbourne.foe.org.au/?q=co_op/store/stock
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Re: healthy high protein meals

Postby Fallen_Horse » Tue Oct 12, 2010 4:52 am

[quote="hardcore iv"]Here's a black bean burger recipe...
* 1 16 oz Can/ 450 grams Black Beans
* 1 Jalapeno Pepper
* 1/2 Red Onion
* 1/4 Red Bell Pepper
* 1/2 cup Bread Crumbs
* 1/4 cup water
* 1/2 cup Vital Wheat Gluten
* Dash of Salt
* 3 Cloves of Garlic
* 1 Tsp Cumin
* Olive Oil


[quote="V VII Hero"]vegan chili- bean and tempeh
can of red kidney beans
can of diced tomatoes
can of tomato sauce
onion thinly sliced
slices of green peppers
jalapenos
couple garlic cloves minced
cilantro
1-2 TBbp apple cider vinegar
tempeh (crumbled)
olive oil
lime juice
cilantro
nutritional yeast

Sweet! Thanks to both of ya's!
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Re: healthy high protein meals

Postby Heinrich » Tue Oct 12, 2010 11:23 am

[quote="hardcore iv"]
I've been trying to find natto for a while as well.


Dont!
Its the most disgusting thing I have ever eaten.
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Re: healthy high protein meals

Postby powerlifer » Tue Oct 12, 2010 2:33 pm

Some great recipes there, i like my spicy food:).

What is natto, some kind of fermented beans or something?
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Re: healthy high protein meals

Postby Darcy » Wed Oct 13, 2010 6:47 pm

Protein 'shepherd's pie':

Part one:

Loads of TVP (you could use crumbled tofu if you preferred or even a lentil which holds its shape)
Two cans chopped tomatoes
Some onion, pepper, mushrooms (whatever you have to hand)
A couple of cans of some sort of bean - I use kidney.
A few garlic cloves
1-2 tsp of oregano, parsley, cajun pepper (or whatever spices you like) and some stock

Cook it all up into something resembling chili/bolonagnse - the longer you leave it to simmer the yummier.

Part two:

Half root veg and half red lentils.

My mash is made of swede, carrot, potato and sweet potato (so it's orangey pink even without lentils) but you could use just some of these ingredients if you were saving/spending calories or money!
And my secret ingredient in mash is always a teaspoon of wholegrain mustard, but that's totally optional.
I boil everything with lentils and then mash together.

Put part one ontop of part two in a dish in the oven until crispy/set/however you like it!

This makes LOADS. You might want to halve it or freeze some if you do that sort of thing. Hearty winter food :-)
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Re: healthy high protein meals

Postby barnz2k » Wed Oct 13, 2010 7:11 pm

hahaha natto is pretty gross. I can only stand it in a sushi roll. Yeh its fermented soy bean. It has the consistency of beans and cheese, smells like fart and taste pretty bad. But it is very good for you.

Can you buy Tempeh in London anywhere? I haven't seen it.
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Re: healthy high protein meals

Postby muchluv » Sat Oct 16, 2010 7:35 pm

Not really a recipe, at all. But I just made this:

Can of chickpeas, can of mixed beans in tomato sauce, can of chopped tomatoes with garlic, mixed some salt and pepper in and served on brown rice. Much too much to eat, but if you can get your way through the entire thing its 50ish grams of protein :D. Not very balanced amino wise though I don't think.
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