Protein-Rezepte: Eiweiß-Power

These delicious protein-packed recipes will make your muscles pop

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Training hard in the gym is only one part of the muscle-building equation. The right diet is important too. To save you glugging down another powdered shake, these high-protein recipes will leave your tastebuds tingling

Want toned muscles and a well-defined six pack? If so, sweating it out in the gym every day won’t achieve this goal on its own. A good training regime must be combined with the right muscle food to fuel and replenish a tired body. Stuff it with fast food and ready meals and you won’t get far.

If you really want your hard work with the weights to pay off, you should follow the now well-trodden maxim: eat a balanced, protein-rich diet. If it’s a path you’ve yet to tread, the following recipes should set you down a particularly delicious road to results.

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Fried egg and avocado on protein toast

What you need:

  • half a medium ripe avocado
  • two medium-sized eggs 
  • two slices of whole wheat bread
  • two tablespoons of low fat curd cheese
  • a teaspoon of butter
  • salt and pepper

How to make it: If you still need your food a little faster, this sandwich will cure your hunger in a healthy way every time. Toast two slices of high-protein bread, which you can find in most major supermarkets these days. While it’s toasting, mash the avocado in a bowl using a fork. When the bread is done to your satisfaction, spread a tablespoon of low fat curd cheese on each slice, followed by the mashed avocado. Crack the eggs in a pan and fry with olive oil, then layer on top of the bread. Season with salt and pepper and tuck in.

Banana pancakes

What you need:

  • a banana
  • two medium-sized eggs
  • low fat curd cheese
  • blueberries or other fruit of your choice
  • two tablespoons of ground almonds

How to make it: Mix together the banana and eggs in a blender to create a smooth batter. To give it a better consistency and flavour, add in the ground almonds and blend for a further ten seconds. Heat some oil in a pan, then pour in enough of the batter to make a pancake the size of your choosing and fry until the underneath is golden. Flip it over and repeat on the other side. Serve with the cheese and fruit for a tasty topping.

Pancake-Porn! #bananapancakes #pancakes #cleaneating #greensmoothie #breakfast #bbgfood #freeleticsfood

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Ostrich steak with tomato dip

What you need:

  • two ostrich steaks
  • two and a half apricots
  • half a spring onion
  • 50 grams of fresh tomato purée
  • half a tablespoon of Worcester sauce
  • half a tablespoon of cane sugar
  • half a tablespoon of balsamic vinegar
  • half a teaspoon of Tabasco sauce
  • salt, pepper, fresh thyme

How to make it: Lean meat is always the ideal ingredient for any protein-rich diet. If you’re looking for a variation from the usual chicken and turkey, ostrich steaks could be just the thing. Better yet, they are ever so simple to prepare. Just take the steaks and rub them with a little salt and thyme, then put them in the fridge to rest while you prepare the dip.

Heat a splash of olive oil in a saucepan, add in the tomato purée and stir through. Finely chop the onion and the apricots, then mix into the saucepan along with the balsamic vinegar, sugar and Worcestershire sauce. Leave to simmer on a low heat for ten minutes, seasoning with enough Tabasco sauce, salt and pepper to suite your taste. Finely chop the spring onion and stir in, then take the saucepan off the heat and allow to cool.

Fry the steaks in a saucepan on a high heat for around four to five minutes on each side, season and enjoy with the tomato dip. If they look like this after cooking, you’re doing something right:

Trying something new.... Ostrich steaks 😳🏋🏼 #lean #ostrichsteak #musclefood

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07 2016 The Red Bulletin

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