10 Quick High Protein Recipes for Athletes

Posted by Asal Bahrami on

We all know that protein is one of the main ingredients to a healthy meal. It is crucial to help build and maintain muscle mass. It also has the nutritional power to help you feel full. 

Whether you are fueling up for a busy day, have an intense workout planned, or you’re just hungry all the time, boosting your protein will help you feel more satisfied.

Make your day a little easier with these quick and easy high protein recipes: 


Bratwurst and Brussel Sprout Pan Dinner

Ingredients:

  • 5 Pork or Beef Bratwursts
  • 6 Slices of Bacon 
  • 1 White Onion
  • 1 Cauliflower Head
  • 2lbs Brussels sprouts
  • 1 tsp salt
  • 1 tsp turmeric powder
  • 1 tsp black pepper
  • 5 tbsp of preferred dressing (ex: mayo or cesar dressing)

Directions:

  • Preheat oven to 400F
  • Dice veggies into small pieces and mix in bowl with seasonings
  • Spread over large sheet pan
  • Slice your sausages about ½ of the way down repeatedly until you create an “accordion effect” and place on top of veggies
  • Chop up bacon and distribute evenly across veggies 
  • Roast for 30 minutes
  • Drizzle Dressing


Cobb Salad

Ingredients:

  • 3 eggs
  • 6 slices bacon
  • 4 cups of chopped lettuce
  • 2 cups diced chicken
  • 2 stalks of green onions
  • Dressing of choice (we recommend a lemon vinaigrette) 

Directions:

  • Hard boil your eggs
  • Pan fry bacon until desired crispness. Drain and roughly crumble.
  • Toss ingredients in a bowl and enjoy

Stir-Fry Pea and Farro

Ingredients:

  • 2 tsp olive oil (divided) 
  • 2 large eggs (beaten)
  • ½ medium sweet onion
  • 2 garlic cloves
  • 1 tsp salt 
  • 1 tsp pepper
  • ¼ cup fresh basil
  • ¼ paprika
  • 1 cup fresh peas
  • ⅔ cup cooked farro

Directions:

  • In a large skillet over medium-high heat, heat 1 tsp olive oil. Once oil is hot, add eggs, stirring constantly until cooked and fluffy. Turn off heat and set aside 
  • In a large skillet over medium-high heat, heat second tsp olive oil. Add onion and cook until soft. Add garlic, season with salt and pepper, and cook until starting to brown. Add remaining ingredients and cooked egg, stir occasionally until farro and peas are heated through and mixture is thoroughly combined.


Protein Quesadilla

Ingredients:

  • 1 medium potato
  • 1 cup of kale thinly sliced
  • 1 tsp olive oil
  • 1 tortilla (10 inches)
  • 1 ½ ounce shredded parmesan cheese
  • 1 tbsp fresh basil leaves

Directions:

  • Prick sweet potato all over with a fork and wrap in a damp paper towel. Microwave on high until soft. Remove skin and mash flesh with a fork. Set aside.
  • Fill a large skillet with 1 inch of water and bring to a simmer. Add kale and cook until soft, stirring occasionally. Drain excess water and shake kale.
  • Place tortilla in skillet, then top half of tortilla evenly with mashed sweet potato, cooked kale, Parmesan, and basil. Fold tortilla over fillings. Cook until the cheese is almost melted and the underside is lightly browned. Flip and repeat.

Beef Chili

Ingredients:

  • 1 tsp olive oil
  • ¼ chopped carrot 
  • ¼ chopped onion
  • ¼ bell pepper 
  • ⅛ lb ground beef
  • ½ tbsp tomato paste
  • 1 cup black beans
  • 1 tsp salt 
  • 1 tsp black pepper 
  • ⅛ cup corn
  • ⅛ cup cheddar (grated) 
  • ½ scallion (sliced)

Directions:

  • Heat oil in large saucepan and add veggies, stir for 3 minutes
  • Add beef and cook until no longer pink. Then add tomato paste and stir until slightly darkened
  • Stir in beans, seasonings and 3 cups water
  • Simmer over medium heat until veggies are tender then stir in the corn 
  • Divide the chili among bowls and top with cheddar and scallion

Protein Tacos

Ingredients:

  • Taco seasoning (we recommend old al paso) 
  • 1 tsp olive oil 
  • 1/4 lb ground turkey 
  • 1/4 yellow onion 
  • 3oz diced tomatoes 
  • 4oz black beans 
  • ¼  cup frozen corn
  • ⅛ cup bunch green onions

Directions:

  • Add the cooking oil and ground turkey to a large skillet. Begin to cook the turkey over medium heat, breaking it up into pieces as it cooks. 
  • Dice onion while turkey was cooking. Add to skillet with turkey and cook until onions are soft. Add taco seasoning and stir for 2 minutes. 
  • Drain black

Minestrone With Parmesan Crisps (6 servings)

Ingredients:

  • 2 tablespoons olive oil
  • 1 small yellow onion, finely chopped
  • 2 medium carrots, finely chopped
  • 2 stalks celery, finely chopped
  • 3 cloves garlic, finely chopped
  • 1 tablespoon tomato paste
  • 1 quart vegetable broth
  • 1 28-oz. can white beans, drained and rinsed
  • 1 28-oz. can whole tomatoes, undrained, coarsely crushed
  • 1 cup farro
  • 1 fresh rosemary sprig
  • ¾ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • ¾ cup grated Parmesan cheese
  • 2 ounces baby kale (about 2 cups)
  • Store-bought pesto, for serving (optional)

Directions:

  • Heat oil in a large pot over medium-high. Add onion, carrots, celery, garlic, and tomato paste. Cook, stirring occasionally, until tomato paste has darkened and vegetables are tender. Stir in broth, beans, tomatoes with juices, farro, and rosemary; bring to a boil. Reduce heat to medium and simmer, until farro is tender. Stir in up to 3 cups water if soup is too thick. Add seasoning.
  • Sprinkle cheese in an even layer in a medium nonstick skillet to form a large round. Cook, without stirring, over medium, until melted and browned. 
  • Stir kale into soup and cook until just wilted. Garnish each serving with Parmesan crisps.

White Chicken Chili


Ingredients:

  • 1 tsp olive oil
  • ¼ chopped carrot 
  • ¼ chopped onion
  • ¼ bell pepper 
  • ⅛ lb white chicken
  • ½ tbsp tomato paste
  • 1 cup black beans
  • 1 tsp salt 
  • 1 tsp black pepper 
  • ⅛ cup corn
  • ⅛ cup cheddar (grated) 
  • ½ scallion (sliced)

Directions:

  • Heat oil in a large saucepan and add veggies. Add chicken and cook until no longer pink. 
  • Add tomato paste and stir until slightly darkened
  • Stir in beans, seasonings and 3 cups water
  • Simmer over medium heat until veggies are tender then stir in the corn 
  • Divide the chili among bowls and top with cheddar and scallion

Lettuce Wraps (Recipe from ‘Damn Delicious’)


Ingredients:

  • 1 tablespoon olive oil
  • 1 pound ground chicken
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 1/4 cup hoisin sauce
  • 2 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon Sriracha, optional
  • 1 (8-ounce) can whole water chestnuts, drained and diced
  • 2 green onions, thinly sliced
  • Kosher salt and freshly ground black pepper, to taste
  • 1 head butter lettuce

Directions:

  • Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
  • Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes.
  • Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
  • To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.

Lemon-Pepper Salmon

Ingredients:

  • 4 (6 ounce) skin-on salmon filets 
  • 2 tablespoons unsalted butter
  • 1 teaspoon lemon pepper
  • ½ teaspoon salt
  • 8 thin slices lemon (from 1 lemon) 
  • 4 sprigs flat-leaf parsley

Directions:

  • Preheat the oven to 400-450F. Place 4 (12-inch) foil squares in a single layer on a work surface; coat with cooking spray. Place 1 salmon filet, skin-side down, in the center of each.
  • Top each filet with 1 1/2 teaspoons butter, 1/4 teaspoon lemon pepper, 1/8 teaspoon salt, 2 lemon slices and 1 parsley sprig. Crimp the sides of each foil packet together to tightly seal.
  • Place the packets on the grill; cover and grill until the fish flakes easily with a fork, 8 to 10 minutes.

 

 


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