High Protein Muscle Meals

So here following are 24 high protein meals to get you started on your diet, or to give you a bunch of new protein meals to add to your existing diet to give you some added variation.

24 High Protein Meal Recipes

Go to it, cook one up now and try it. 

FRENCH TOAST TOASTIES

Ingredients:

3 large eggs

4 slices of bread(cutting crusts off aids egg absorbsion)

50mls of milk

Cheese cut into slices(6 ideally)

Preparation:

Heat a reasonable amount of oil in a frying pan at a medium heat, crack eggs into Bowl (preferably one that if flat based) and whisk with the milk until eggs are reasonably dispersed, soak two slices of bread 1 minute each side in the mix then put in pan with the oil fry for 45 seconds one side and then flip over the bread(it should be golden but not burnt) add slices of cheese(3) to one slice of the bread and put the other piece of bread(cooked side down) on top of the other with cheese in the middle. Give each side 30 seconds in frying oil then serve. Repeat the process with remainder of the ingredients (you may need more oil in the pan). This is a great protein meal packed full of carbs

BIOLOGICALLY COMPLETE PROTEIN SHAKE

Ingredients:

1-2 tins tuna

½ can of kidney beans

Preparation:

Open the can(s) of tuna and rinse out the oil with cold running tap, do the same with kidney beans, add them together into a blending container and add 300-400mls of water then blend until liquefied(a hand held electric blender works a lot better than the conventional screw top blenders

This protein meal does not taste nice admittedly but it is an easy way of packing in a lot of protein and is very low in calories and it digests very well, the more you take it the more you get used to it

CORNED BEEF HASH

Ingredients:

2-3 large potatoes

1 packet of corned beef (6 slices)

½ an onion

Chives

Ground pepper

Preparation:

Chop up onions and chives finely and peel the potatoes cut the potatoes up into smaller lumps(for faster more efficient cooking) place the potatoes into boiling water(salted) and put the onions and chives into a small frying pan at a medium heat, once potatoes are cooked drain them and mash them( I personally add a dash of milk to soften the things) then put in the corned beef and mash that together and add the fried chives and onions and mash some more

Return the mix to the hob and stir continously if not warm enough for 1-2 minutes serve on plate and sprinkle the ground black pepper over the top

This is now one of my favourite high protein meals as it is very filling and is very wholesome

BEEF BURGER MIX

Ingredients:

400grams of mince

1 egg

Onions(cut finely 1 onion should suffice)

Breadcrumbs(optional but bulks up mix)

Preparation:

Get a large bowl and throw everything in and mix together(this is messy by the way)

Take the mix and flatten it on a cutting board and cut into shapes of burgers, I personally use a pint glass to cut them(turned upside down) and I make them about 1 centimetre thick as any thicker and they remain raw in the middle when trying to cook,this mix makes about 10-12 burgers and they keep in the fridge for about 3 days fry for about 3 minutes each side in olive oil and stick in a roll or bread or even use as an accompaniement to a meal.

PICKLED EGGS

Ingredients:

Eggs

Vinegar 

Preparation:

Get an old empty tub of protein and fill with vinegar to about half way, also clear a space in the fridge to accommodate it, boil up about 20-30 eggs until they are hard in a large pan it takes about 10-15 minutes shell all of the eggs once completed and throw into the vinegar seal the tub with the lid, then put the date on it of the day it is made. Leave them in the fridge for six weeks and then consume

TIP: before preparing check each egg by putting it in water if it floats then bin it

These are great if you need a quick protein pick me up throughout the day but don’t have the time to cook a large meal they are biologically complete(as learned from THE MANIFESTO OF MASS)

VEGETABLE AND CHEESE OMLETTE

Ingredients:

Green, yellow red peppers (a few strips of each cut finely)

¼ onion (cut finely)

2 eggs

Cheese cut into small squares or strips

Preparation:

Fry the onions and peppers in a small pan (preferaly omelette pan) on a medium heat until ready say 6 minutes beat the eggs in a cup, turn the heat down slightly and add the eggs, wait until ready to flip(this has the potential to turn into a disaster) once turned add the cheese to one side of the omelette(imagine a half moon) and flip the other side over so cheese is enclosed in between the egg cook for 1 minute each side until cheese melts.

This is a great breakfast and tastes great

High Protein Fried Rice

Ingredients:

400 grams of chicken (diced)

1.5 – 2 cups of brown or white rice

3 eggs (beaten in a cup)

Curry seasoning

½ an onion (finely chopped)

Chives (finely chopped)

Soy sauce

Sauce of your choice (curry is my preference)

Optional: dried prawns, tomato, onion and/or carrot 

Preparation:

Boil the rice until cooked (cook in lightly salted water) cook the chicken in a small frying pan (add the curry seasoning as chicken closes) preheat a large frying pan with oil in it at a reasonably high heat, now throw in the eggs and mix up with a fork until they kind of look scrambled, throw in the rice and turn the hob down to a low heat, add some soy sauce to the rice and eggs and stir then add the cooked chicken stir the mix again with the small pan give the onions and chives 5-6 mins to fry then add to the mix then stir them through, prepare your sauce as per the guidelines on the packet and serve up on top of your chicken fried rice

Extra high protein chicken skewers

Ingredients

200grams chicken(cut into even sized small pieces)

125-150grams natural peanut butter

2-3 wooden skewer sticks

Onion and Tomato (optional) 

Preparation:

Heat a small drop of oil in a small frying pan and slowly fry the chicken until fully cooked then add the peanut butter to the pan and stir into the chicken until all pieces are covered, take the skewer sticks and put as much chicken on each skewer as desired. For extra flavour can alternate the chicken pieces with cooked onion or cooked tomato squares

High protein high carbohydrate breakfast

Ingredients

½ cup of porridge oats

1cup of semi skimmed milk

2 scoops of strawberry/chocolate protein

Handful of raisins

Preparation:

Boil up the milk and oats together,(do this slow to stop oats welding to the pan) until ready then slowly add the desired protein flavour stirring continiously until fully mixed then add the raisins.

High protein shake home made

Ingredients

3 eggs

400mls of skimmed milk

2 strawberry/blackberry yoghurts

½ cup of ready brek (or unflavoured instant oats)

Preparation:

Add the mix to a blending jug and blend using a hand held blender (this works best but if unavailable a regular blender will suffice)

Salmon and Couscous Protein Meal

Ingredients:

250grams of fresh salmon fillets

1 packet of supermarket ready spiced couscous (lemon flavoured works best)

Preparation:

Cook the salmon how you like to cook it, I personally wrap it in foil and add spices of my choice and them add some lemon juice close the foil then put it in the oven at 180 degrees centigrade for about 20 mins. Just before you take out the salmon prepare the couscous as per the instructions on the packet, you can buy your own flavourless couscous but the ready spiced packets are more convenient and taste better in my opinion. Once all prepared put on plate and eat (well obviously).

High Protein Breakfast Juice

Ingredients:

1 cup natural yoghurt

2 large eggs

200-300mls orange juice (can also try other juices)

Preparation:

Stick ingredients in blender and blend until ready simple enough

BEEF STEW

Ingredients:

8 medium sized potatoes (chopped)

1 onion (chopped)

1-2 carrots (chopped)

1 200gram piece of pre cooked roast beef (chopped into fine pieces) - raw beef will also do

Salt

Bisto gravy granules

Preparation:

Fry up the onion with some oil, add the onions and potatoes to the pan add ¼ cup of water, then add the meat and let it simmer away for 20 minutes add some salt then add some bisto granules to the mix and leave this protein meal to simmer for 5 minutes.

CHEESE SAUCE

Ingredients:

1 teaspoon butter (heaped)

1 desert spoon of flour

150-200mls of milk

3 slices of cheese (cut into small squares)

Preparation:

Add the butter to a small pan set at a medium to high heat, then add the flour to the mix and stir until it is paste like, add the milk and stir continuously(the mix should thicken) once the mix is ready add the small squares of cheese and stir until they have dispersed through the sauce. This is a good mixture to add to fibrous green vegetables particularly broccoli and cauliflower.

Curried egg sandwiches

Ingredients:

3-4 large eggs boiled (and shelled)

4 slices of wholemeal bread (buttered)

2-3 desert spoons of low fat mayonnaise

2-3 teaspoons of curry powder

Preparation:

Put the mayonnaise in a bowl and add the eggs and curry powder chop it with a fork until fully mashed. Add to the bread obviously, additionally cook some bacon and cut the fat off if you like then, cut the bacon into small pieces and add to the mix.

Wrap it in cling wrap (saran wrap) and this protein meal becomes a protein snack on the run. 

Potato and beef bake

Ingredients:

• 5 medium potatoes, peeled and thinly sliced

• 1 tablespoon olive oil

• 1 pound ground beef

• 1 onion, chopped

• 1 tablespoon tomato sauce

• 1 tablespoon Worcestershire sauce

• salt and pepper to taste

• 1/4 cup butter

• 1/4 cup all-purpose flour

• 2 cups milk

• 1 cup shredded sharp Cheddar cheese

• 1 (6 ounce) can mushrooms, drained (optional)

• 2 tablespoons butter, diced

Preparation

1. Preheat oven to 350 degrees F (175 degrees C). Place potato slices in a medium bowl with enough water to cover.

2. Heat oil in a medium saucepan over medium heat. Stir in ground beef, onion, tomato sauce, and Worcestershire sauce. Season with salt and pepper. Cook until beef is evenly browned and onions are tender.

3. In a separate medium saucepan over medium heat, melt 1/4 cup butter, and thoroughly blend in flour. Gradually stir in milk. Cook and stir 5 minutes, or until thickened. Reduce heat, and blend Cheddar cheese into the mixture. Season with salt and pepper to taste.

4. Line a medium baking dish with 1/2 the potato slices. Pour in the ground beef mixture, and top with mushrooms. Cover with the cheese sauce mixture. Top with remaining potatoes. Dot with 2 tablespoons butter.

Bake 30 to 40 minutes in the preheated oven, until lightly browned

(Now there's a real protein meal, anyone care to cook it up and bring some over to my place? - Conan)

Mediterranean tuna shake

Ingredients:

1 can of tuna drained

350mls of tomato juice

1 heaped desert spoon of kidney beans (optional)

1 or 2 dashes of Worcester sauce

Preparation:

Add the ingredients together and blend, you can add some pepper too for a spicy taste this is one of my favourite protein meals and it is REAL food.

Terry’s chocolate orange shake

Ingredients:

250mls of orange juice (freshly squeezed)

1 cup of natural yoghurt

1-2 scoops of chocolate flavour protein

Preparation:

Blend ingredients together.

Peanut butter and banana shake

Ingredients:

1-2 bananas

2-4 desert spoons of natural peanut butter (smooth or crunchy)

200-300mls of skimmed milk

Preparation:

Add the ingredients and blend this is packed with calories and tastes great it is also slow digesting and packed full of our beloved protein it is also again REAL food.

Mackerel shake

Ingredients:

1-2 tins of mackerel (drained of sunflower oil)

500mls of tomato juice

Preparation:

Blend the ingredients together simple

Protein Meal replacement drink

Ingredients:

1.5 cups of skimmed milk powder

4 ice cubes

2 cups of whey concentrate

4 cups of ready brek (or instant oats)

2 desert spoons of chocolate powder or alternatively 2 dollops of chocolate ice cream

Preparation:

Add the ingredients to a mixing jug (preferably one that will store in the fridge) and blend together this gives about three pints worth of drinks which can be drank throughout the day it is relatively inexpensive protein meal

Baked bean shake

Ingredients:

2 cans of baked beans (I rinse off the tomato sauce)

600mls of tomato juice

Preparation:

Blend the ingredients together, this is relatively inexpensive protein meal as it provides a good 44 grams of protein 119 grams of carbs and a generous dose of fibre, beware you might make good friends with your toilet if you drink this as you will be spending a lot of time there. Alternatively you can add one 85gram tin of lemon and black pepper tuna to the mix for extra protein and to complete the amino acid profile (see protein meal below).

Credit crunch tuna shake

Ingredients:

4 cans of lemon and black pepper tuna

3 cans of beans (tomato sauce drained and rinsed off)

2 cartons of tomato juice.

Preparation:

Blend the ingredients together and store in a fridge and drink steadily throughout the day. This is a shake I have been having a lot of recently because everything has gone up in the shops it’s a lot more expensive to eat a high protein diet these days. The above mix can be bought at Aldi stores in the UK, it provides about 145 grams of protein and 200 grams of carbohydrate all for under £3.60. Eat three square meals a day and add about 4 of these drinks spaced evenly in between the meals and you should have no problem meeting your nutritional requirements. This protein meal tastes surprisingly good

Mint chocolate chip shake

Ingredients:

1 pint of milk

1 cup of skimmed milk powder

2 scoops of mint chocolate chip ice cream

Preparation:

Blend the above ingredients together let settle for a moment unless you like protein gas then drink.  Provides about 37 grams of protein meal

There high protein meals do not have to be hard or to expensive. If you are a bodybuilder now you have enough ideas to eat your high protein meal every 2 hours with enough variation not to get sick of eating protein meals all day.