Bored of plain old chicken and rice dinners?
Try out some of these delicious dishes that are high in protein and balanced with good carbs and fats. About the Bodybuilders’ High-Protein Dinners.
Recipes created by Claire Aves, an IFBB Pro competitor and athlete for Nova tech Sciences.
SALMON WITH GARLIC BUTTER HASSELBACK POTATOES
(Per Serving) Calories 490 / Carbs 32g / Protein 32g / Fat 26g
A fantastic meal to provide to visitors! Hasselback potatoes with garlic are a flavorful and eye-catching side dish that go perfectly with the baked salmon. Similar to how salmon is soft on the inside and crunchy on the outside, potatoes are similarly delicious. Unquestionably successful The High Protein Dinners for Body Builders
Serves 1
Prep Time 10 mins
Cook Time 40 mins
Ingredients:
- 200g (7oz) New Potatoes
- 15g (1/2oz) Butter
- 1 tsp Olive Oil
- 1 tsp Rosemary
- 1 Garlic Clove Salt & Pepper
- 130g (4 1/2oz) Salmon Fillet
- 100g (3 1/2oz) Vegetables or Side Salad
How To Cook It:
A 200°C oven is to be used.
Place the potatoes on a baking sheet after making many cuts on the top of them.
Melt the butter in the microwave, then add in the rosemary, olive oil, salt, pepper, and the minced garlic.
Place the potatoes in the preheated oven for 20 minutes after brushing half the mixture over them.
Place the fish on the baking sheet with the potatoes after removing them from the oven.
After seasoning the salmon with salt and pepper, spread some of the butter mixture over it.
Cook the potatoes for an additional 20 minutes after brushing them with the remaining butter mixture.
Why Bodybuilders Will Benefit from It:
Salmon and other oily fish provide omega-3 fatty acids that help prevent depression and poor mood. You can lower your risk of heart disease by eating two portions of fatty fish every week; this recipe counts as one of those two portions.
PARMA HAM WRAPPED CHICKEN WITH MOZZARELLA
(Per Serving) Calories 520 / Carbs 28g / Protein 57g / Fat 20g
You’ll quickly come to love this simple roasted chicken recipe. The Parma ham’s texture pairs beautifully with the chicken’s tenderness and the creamy mozzarella. Include broccoli and fresh potatoes in the meal. The High Protein Dinners for Body Builders
Serves 2
Prep Time 10 mins
Cook Time 40 mins
Ingredients:
- 300g (10 1/2oz) New Potatoes (cut in half)
- 1 tbsp Olive Oil
- Pinch of Salt & Pepper
- 1 tsp Smoked Paprika
- 1 tsp Rosemary
- 2 x 150g (5 1/4oz) Chicken Breast
- 60g (2oz) Mozzarella (cut into slices)
- 6 Slices Parma Ham
- 100g (3 1/2oz) Broccoli
- 100g (3 1/2oz) Sugar Snap Peas
How To Cook It:
A 200°C oven is to be used.
The new potatoes should be put in a bowl. The new potatoes should be mixed with the olive oil, salt, pepper, smoked paprika, and rosemary.
The potatoes should be spread out on a baking sheet and baked for 40 minutes (the chicken should be added after 20 minutes).
Cut a slit down the side of the chicken breasts as you wait.
Each chicken breast will receive two slices of mozzarella cut into four pieces.
Place the chicken in the center of three pieces of Parma ham, ensuring sure they overlap, and then encircle it with the ham. Continue with the second chicken breast.
For the final 20 minutes of cooking, put the potatoes and chicken in the oven.
Serve the vegetables hot off the stove.
Why Body Builders Love It:
A dish high in protein that should keep you from becoming hungry for a few hours! Increase your intake of green vegetables to receive more fibre, which helps to feed your gut’s beneficial bacteria.
LAMB AND APRICOT TAGINE: The High Protein Dinners for Body Builders
(Per Serving) Calories 429 / Carbs 50g / Protein 28g / Fat 13g
Tagine is a wonderful one-pot dish with Moroccan origins that resembles a casserole. The greatest qualities of the lamb and apricots are brought out by using a variety of aromatic spices to create a delicious depth of flavour. Give as a hearty meal along with rice and broccoli. The High Protein Dinners for Body Builders
Serves 4
Prep Time 10 mins
Cook Time 100 mins
Ingredients:
- 1 1⁄2 tbsp Olive Oil
- 600g (21 1/4oz) Diced Lamb
- 1 Large Onion
- 2 Garlic Cloves
- 200g (7oz) Carrot
- 400g (14oz) Tinned Chopped Tomatoes
- 1 tsp Cinnamon
- 1 tsp Turmeric
- 1 tsp Cumin
- 240g (8 1/2oz) Drained Chickpeas
- 1 Chicken Stock Cube
- 600ml (2 1/2cups) Boiling Water
- 80g (2 3/4oz) Apricots
- 200g (7oz) Broccoli
- 250g (8 3/4oz) Microwave Rice
- Optional: Coriander (cilantro) (roughly chopped
How To Cook It:
Preheat oven to 210°C.
A frying pan over medium-high heat should be filled with half the olive oil. Add the lamb when it’s heated and let it brown. While preparing the remainder of the dinner, set the lamb aside to rest. Turn the heat to medium-high and add the remaining olive oil to the frying pan.
After cutting the onion roughly, put it to the pan once it is heated and cook it for 5 minutes, or until it begins to turn brown.
The garlic is then added after being chopped finely and cooked for one minute.
The canned tomatoes, cinnamon, turmeric, cumin, drained chickpeas, chicken stock cube, boiling water, quartered carrots, cut-off carrot ends, and browned lamb meat are all added to the pan along with the peeled, cut-off, and quartered carrots.
The ingredients are combined, covered with foil, and baked for an hour in a preheated oven.
Chop the apricots, add them to the pan, and stir. Then, without the tin foil, return the casserole to the oven for 30 minutes.
Rice should be prepared and microwaved for two minutes, followed by broccoli for five minutes. Serve. Add some chopped coriander (cilantro) to the dish as an optional bonus.
Why Body Builders Love It:
When combined with veggies, wholegrain rice, spices rich in antioxidants, and chickpeas, which are a fantastic source of fibre for the gut, this dish is nutrient-dense.
GINGER & SPRING ONION STEAMED COD
(Per Serving) Calories 319 / Carbs 35g / Protein 38g / Fat 3g
Using pak choi, ginger, garlic, rice wine, and other Asian-inspired ingredients, steam cod and serve it over basmati rice, broccoli, snappy spring onions, and fragrant coriander. This dish is a delightful and novel way to consume cod because of the bright and zingy tastes! The High Protein Dinners for Body Builders
Serves 2
Prep Time 10 mins
Cook Time 20 mins
Ingredients:
- 6 Leaves of Pak Choi
- 360g (12 3/4oz) Cod Fillet
- 1 Large Garlic Clove
- 5cm Thinly Sliced Ginger
- (peeled)
- 2 tsp Light Soy Sauce
- 1 1⁄2 tsp Mirin Rice Wine
- 100g (3 1/2oz) Broccoli
- 250g (8 3/4oz) Cooked Basmati Rice
- 1 Spring Onion (scallion)
- Pinch of Coriander (cilantro)
- 1⁄2 a Lime
How To Cook It:
Preheat oven to 200°C (392°F).
Lay 2 foil pieces on a flat surface after tearing them off.
Put your Pak Choi in the foil’s centre.
The Pak Choi should be topped with your cod.
Put the ginger and garlic, which have been finely chopped, on top of the fish.
Pour soy sauce and Mirin rice wine on top.
Make a packet out of the foil by securing it at the top and the sides.
Place for 20 minutes in the preheated oven.
Follow the directions on the rice’s package to cook it.
Sliced spring onions (scallions) and cilantro (cilantro) are added to the cod on the plate, along with a squeeze of lime. Finish by drizzling the fish with the foil juice before serving.
Why Bodybuilders Love It:
Vitamin 12 is found in abundance in cod, which is important for producing healthy red blood cells. This low calorie but filling dinner is made possible by the white fish, which is likewise high in protein but low in fat.
TURKEY MEATBALLS IN TOMATO SAUCE
(Per Serving) Calories 544 / Carbs 50g / Protein 41g / Fat 20g
These soft meatballs can be made into a quick midweek meal in less than 30 minutes and are light, delicious, and low in fat. A recipe made using turkey instead of beef is leaner and healthier while retaining the great, time-honored flavour. The High Protein Dinners for Body Builders
Serves 2
Prep Time 5 mins
Cook Time 20 mins
Ingredients:
- 2 tsp Extra Virgin Olive Oil
- 400g (14oz) Turkey Mince
- 1⁄2 Onion
1 Garlic Clove - 400g (14oz) Can of Tinned Tomatoes
- Salt & Pepper
Pinch of Dried Rosemary - Pinch of Dried Mixed Herbs
- Pinch of Dried Oregano
4 x 50g (1 3/4oz) Vegetable - 250g (8 3/4oz) Microwavable Brown Rice
How To Cook It:
On a medium-high heat, warm 1 teaspoon of olive oil in a frying pan.
In the event that you’re using premade turkey meatballs, add them to the skillet and brown them on all sides.
If cooking from scratch, form the turkey mince into balls and then cook them in the pan until they are browned.
Put the meatballs aside once you’re finished.
a big frying pan with medium heat and one teaspoon of olive oil.
The onion should be peeled, chopped finely, added to the pan, and cooked until it begins to turn brown.
Garlic should be peeled, chopped finely, added to the pan, and cooked for 30 seconds.
Stir well after reintroducing the meatballs to the pan, then season with salt, pepper, dried rosemary, dried mixed herbs, and dried oregano. 15 minutes of cooking while stirring occasionally.
Rice can be heated in the microwave while veggies of your choice are cooked in a pan of water that has been heated for the purpose. Dispense and savour!
Why Bodybuilders Love It:
Tomatoes are a wonderful choice for a post-workout meal since they are high in lycopene, an antioxidant that has been shown to aid in muscle rehabilitation.
HEALTHY CHICKEN CURRY
For each serving 628 calories, 47g of carbs, 47g of protein, and 28g of fat. Try this delicious, healthy chicken curry instead of takeaway. Peas, cashew nuts, and fresh coriander are added to this traditional recipe to give it a unique touch. The Greek yoghurt base reduces the number of calories. Serve alongside coconut rice to add more flavour. The High Protein Dinners for Body Builders
Serves 2
Prep Time 5 mins
Cook Time 15 mins
Ingredients:
- 1tbsp Extra Virgin Olive Oil
- 250g (8 3/4oz) Chicken Breast
- 3⁄4 Onion
- 1 Garlic Clove (finely chopped)
- 1 tbsp Curry Powder
- 1 tsp Tomato Purée
- 3 tbsp Greek Yogurt
- 200ml (3/4cup) Chicken Stock
- Pinch of Salt and Pepper
- 300g (10 1/2oz) Coconut Grains
Or 250g Microwaveable Rice - 25g (3/4oz)Cashew Nuts
- 75g (2 1/2oz) Frozen Peas
- 8 Sprigs Coriander (cilantro)
How To Cook It
In a pan over medium heat, add half the olive oil.
Chicken should be cut into bits that are all the same size and placed in the frying pan. Remove the food from the heat after partially cooking it.
The remaining olive oil can be heated in a another skillet to expedite the process while the chicken is cooking.
The onion should be chopped finely and added to the pan. Cook until the onion begins to turn brown.
Crushed garlic should be added and cooked for 30 seconds after the onion begins to colour.
Then, stir well before adding the chicken, tomato purée, Greek yoghurt, chicken stock, salt, and pepper to the pan. Let the mixture simmer on a low heat for 15 to 20 minutes, or until the chicken is cooked through (be careful not to let the Greek yoghurt sit in the pan for too long at a time because it will separate).
According to the directions on the packaging, prepare your coconut grains in the microwave.
Add the cashew nuts and peas to the curry for the final two minutes of cooking.
Serve the coconut grains and curry on plates topped with coriander (cilantro) as a garnish. Reminder: You can substitute regular rice if you can’t find the coconut grains.
Why Bodybuilders Love It:
Peas are an excellent method to increase your fibre consumption, which helps prevent bowel cancer and heart disease. Peas in 100 grammes equal 20% of the daily recommended amount. The High Protein Dinners for Body Builders
