This Article is About
high protein meals
whole wheat flour
porridge oats
flax oil
low sodium
egg whites
baking soda
Quick And Easy High Protein Meals
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Quick And Easy High Protein Meals

As you all know us bodybuilders/weight trainers main goal is our nutrition, We aim to make sure we get adequate amounts of protein in our daily meals. I was fed up of eating eggs dry scrambled for breakfast, I even started adding abit of ketchup and got fed up with that too.

I did some research for recipes that would be nice on the tongue but also healthy. Sounds like an impossible mission but I found some very quick and easy high protein meals. Here are a few i use very regularly....

For breakfast, High Protein Pancakes (these are my favorites)

  • 1/4 cup of porridge oats
  • Six egg whites
  • 1 tablespoon ground flax oil
  • 1/2 tablespoon cinnamon
  • 1/4 tea sp'n of baking soda
  • 1 tea sp'n of sweetener


  1. Place frying pan on the hob and heat to a medium heat.
  2. Put all the ingredients into a blender, Blend mixture till it it looks like batter mix
  3. With your frying pan, spray some low calorie frying spray onto it, using a tbsp full of the mixture, drop into the frying pan. When bubbles start to form, start flipping, until slightly brown.
  4. This mixture should make 6 pancakes

Nutritional facts: (per serving)

  • Kcal 259
  • Protein 20g
  • Carbs 26g
  • Fat 4g

For dinner, Beef and Broccoli stir fry.

  • 1 teaspoon olive oil
  • 3 cups broccoli
  • 2 thinly sliced carrot
  • 1 onion, cut into wedges
  • 6 oz. sirloin steak cut into strips
  • 3 tbsp low sodium chicken or beef broth
  • 1 tbsp reduced sodium soy sauce
  • 1 teaspoon whole wheat flour
  • 1/2 teaspoon Splenda


  1. get a skillet and heat the olive oil, place the fresh cut vegetables into it.
  2. Cook till all vegetables are crisp and tender and onions have started to brown, put aside.
  3. Add the beef strips and stir in, cook until desired doneness
  4. With the remaining ingredients add to a bowl and mix till the flour starts to dissolve. Add to the beef mixture, cook. Make sure you are stirring constantly till the sauce thickens. Its ready to serve.

Nutritional Facts: (per serving)

  • Calories 554
  • Protein 58g
  • Carbohydrates 38g
  • Fat 19g

Muscleberry blast shake: (This tastes awesome and great for post workout)

  • 2 scoops Vanilla Protein
  • 1 & 1/2 Cup of Frozen Berries ( Raspberries, Blackberries, Blueberries,Strawberries, …)
  • 4 Tbsp fat free Yogurt
  • 200ml Water
  • 25g Dextrose (only if used for Post Workout)


Chuck it all in a blender, and Boom! Delicious.

Nutritional Facts:

  • Calories 385
  • Protein 55g
  • Carbohydrates 50g (25g if no dextrose)
  • Fat 0g

Remember that to reach your Protein requirements throughout the day, you should eat has many 'grams' as you weigh in lbs, split into 5-6 small meals. i.e 150lbs = 150g's of protein each day.

If you live in the UK this is easy to work out, Get a calculator and input this:

Weight in stone X 14 (thats how many lbs are in a stone) = how much you way in lbs.

Street Talk

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