Oat Bran Banana Protein Muffins

Ingredients

• 1 2/3 cup oat bran
• 1 scoop vanilla protein powder (about 1/4 cup)
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 2 small or medium very ripe bananas, mashed
• 1/2 cup unsweetened applesauce
• 1/2 cup nonfat plain greek yogurt
• 2 large egg whites (or 1 egg)
• 1 teaspoon vanilla extract

Instructions

1. Preheat oven to 400 degrees F. Spray 12 cup muffin tin with nonstick cooking spray or grease well with coconut oil
2. In a medium bowl whisk together oat bran, protein powder, baking powder and cinnamon; set aside.
3. In a large bowl, mix mashed banana, applesauce, greek yogurt, egg whites, and vanilla together until well combined and smooth. Add wet ingredients to dry ingredients and mix until just combined. Let batter sit two minutes to thicken a bit. Divide batter evenly into 12 muffin cups and bake 15 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, then remove muffins from tin and place on wire rack to cool completely.
4. Muffins are best served warm with your favorite spread. Feel free to add in chocolate chips, berries, or nuts to the batter!

6.3 grams of protein per muffin, boost that by spreading with peanut butter!

Pork Cutlets With Sautéed Peppers and Beans

 Ingredients

2 x Tablespoons of Olive Oil

8 x Flattened Pork Cutlets

Salt and Pepper

2 x Red Peppers

2 x Large Shallots

Can of Canneloni Beans

20 Kalamata Olives ( halved)

Handful of flat leaf parsley

1 x Tablespoon of Flat leaf parsley

Directions

1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the pork with ¼ teaspoon each salt and black pepper. Working in 2 batches, cook the pork until browned and cooked through, 2 to 3 minutes per side; transfer to a plate.
2. Heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Add the bell peppers, shallots, ½ teaspoon salt, and ¼ teaspoon black pepper. Cook, tossing occasionally, until softened, 5 to 7 minutes.
3. Add the beans, olives, parsley, and vinegar to the skillet and toss to combine. Serve the pork topped with the vegetable mixture.

 Per serving

• Protein 40 g
• Carbohydrate 16 g

Protein Pancakes - Easy and Tasty!

Ingredients

• 1/4 cup raw oats
• 1/4 cup cottage cheese
• 1/2 scoop protein powder
• 1/2 cup egg whites

Directions

1. Blend all the ingredients until a batter forms. Pour over a hot griddle.
2. Flip when the edges start browning.
3. Serve with a tablespoon of natural peanut butter and top with almonds.

Nutrition Facts:

 

Amount per serving:

 

Calories 269

Total Fat 3 g

Total Carbs 23 g

Protein 35 g

 

High-protein / Low Carb Carbonara - Buon giorno Gains!

 Enjoy a pasta treat with less carbs!

 

 

Ingredients

• 1 chicken breast
• 1 bacon rasher, fat removed, finely sliced
• 1 courgette
• 2 eggs
• 1 milk, splash
• 1 tsp mixed Italian herbs
• 2 tbsp parmesan 

Method

• Strip the chicken into thin ‘noodles’ – these are going to replace the pasta in your carbonara. Add to a pan and cook on high with the bacon for two minutes, or until it’s cooked through.
  
• Use a potato peeler to carve off skinny courgette noodles, then add to a separate bowl with whisked eggs and milk. Season with herbs, salt and pepper, and blast on high for a minute.
  
• Combine all the ingredients and cook for another minute, until the egg is cooked. Serve with the grated cheese.
  

Chicken and Soya Bean Salad

 

 

 

Ingredients

• handful frozen soya beans
• 1 skinless cooked chicken breast, shredded
• ¼ cucumber, peeled, deseeded and chopped
• ½ avocado, with flesh scooped out
  
  
  
• few drops Tabasco sauce
• juice ½ lemon
  
  

  , plus
• 2 tsp extra-virgin olive oil
• 5-6 Little Gem lettuce leaves
• 1 tsp mixed seed

Method

1. Blanch the soya beans for 3 mins. Rinse in cold water and drain thoroughly. Put the chicken, beans and cucumber in a bowl.
   
2. Blitz the avocado, Tabasco, lemon juice and oil in a food processor or with a hand blender. Season, pour into the bowl and mix well to coat.
   
3. Spoon the mixture into the lettuce leaves (or serve it alongside them) and sprinkle with the seeds. Chill until lunch, then serve with a lemon wedge.
   

Protein Flapjacks! Stacking while Snacking!

Ingredients

• 120g rolled oats
• 100g Meridian peanut butter
• 60g whey protein powder
• 125-150g skimmed milk (almond milk and other % fat milks can be used instead but weights may vary)
• 15g acacia honey

Directions

• Place whey and oats into large bowl; mix together
• Add milk and peanut butter and mix together until evenly mixed
• Add honey and stir evenly through mixture
• Line a baking tray with grease proof paper and drizzle a touch of coconut oil 
• Spread mixture onto paper (1-3cm thickness)
• Place in fridge for 30 minutes
• Pre-heat oven to 190 degrees C (gas mark 5)
• 10-12 minutes in oven
• Remove, slice and leave to cool

Nutritional Value

• Protein: 85g
• Carbohydrate: 110g
• Fat: 55g

To create a more calorific protein flapjack, simply use a mass-gainer style protein powder instead of whey, opt for full fat milk, top with a nut butter and add a handful of blueberries to the mixture.

Cheers to LDNM for this one! http://www.ldnmuscle.com/

Quinoa & Prawn Power Paella!

Quinoa & Prawn Power Paella

Serves: 7

Protein: 22 g per serving

Ingredients

• 1 yellow onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 350g dry quinoa, rinse well
• 750 ml chicken stock - low salt ideally
• 1/4 teaspoon crushed red pepper flakes
• 1 bay leaf
• 1/2 teaspoon saffron threads (optional, Tumeric)
• 1/2 teaspoon Spanish paprika
• 1/2 teaspoon black pepper
• sea salt to taste
• 1/2 cup sliced sun-dried tomatoes, packed in olive oil
• 1 red bell pepper sliced
• 200g frozen green peas
• 450g king prawns raw

Method: 

In a large deep frying pan, heat oil to medium-low and fry onions until tender, about 5 minutes. Add sliced bell pepper strips and fry an additional 4 minutes. Add garlic and fry 1 minute. Add quinoa, chicken broth, red pepper flakes, bay leaves, saffron, paprika, black pepper and salt. 

Cover and bring to a boil, reduce heat to a low boil, and continuing cooking approximately 10 minutes or until most of the liquid has been absorbed.

Add sun-dried tomatoes, peas and prawns, cover and continuing cooking 5 minutes. Remove from heat, leave covered and allow to set 10 minutes. 

Remove the bay leaf and serve.