Quick & Easy High Protein Meals
Dear Friend,
I've said it about a million times.
Protein builds muscle and you better be eating at least 1 gram to 1.5 grams of protein per pound of bodyweight every day. And it should be a "complete" animal source protein, not some crappy incomplete soy or bean garbage.
But I'll admit it's an inconvenience to have to prepare all that food. That's why I rely a lot on easy things like opening a can of tuna, or using a lot of protein powder mixed in the blender.
In order to help you get in your daily protein requirements as conveniently and tasty as possible, one of my subscribers, Charles Bovalis, was kind enough to share some of his protein recipes.
I'll admit that I'm not a good cook and don't even like to do it, but even I can make these recipes and they taste pretty darn good!
So heeeeeeeerrrrrreeeee's Charles...
SALMON PATTIES
Get two cans of salmon (around 6.5 oz each can) go for the cheap ones. Drain them, get rid of the skin and bones and scramble them in a large bowl.
Add 1 TBS of fresh squeezed lemon juice, 1 TBS teriyaki sauce, a couple of TBS of dried Mint (or Spearmint or even parsley), two whole eggs and two more egg-whites (the eggs will act a binder material).
If you have the patience, use the rind of half of the lemon, chop it very finely and add it to the mixture (it really give a very nice flavor). Add some pepper if you want and mix thoroughly !!!!
Use a measuring spoon (or whatever to scoop 1/2 cup of mixture) and this should be a single patty. You will be able to make about 4 to 5 of those with the above ingredients.
Preheat oven to 320 or 350 degrees and bake them for about 15 to 20 minutes or until the top surface becomes slightly brown.
That's it !!!! Enjoy !!!! Very tasty and extremely low in carbs, in fact the only carbs you are adding is the TBS of the lemon juice (roughly 4 grams) and whatever the teriyaki has.
Serve it with either a small salad, or a few slices of fresh tomatoes (you could add some cheese, too).
BURGER PATTIES
I go lean here. I prefer to use healthy fats later than saturated fats so here is how I do them:
1 pound of extra lean ground turkey meat plus 1 pound of extra lean ground beef. Combine. Add two whole eggs, a couple of TBS dried mint (spearmint, or cilantro could also be used here) salt and pepper to taste and mix very well.
Use the 1/2 cup measuring scoop and fill slightly heaping to make a patty. When finished baking, the exact weight of this patty will be 4 oz. (I discovered this by accident).
Grill them or bake them or broil them. Based on the intensity of the fire, they should be ready within 10 to 15 minutes.
I use this as a main protein meal, followed by a cup and a half salad with some real dressing and some flax seed oil.
Pretty easy, huh?
Now you have no excuses. Spend an hour or so making some salmon or burger patties for the rest of the week. Refrigerate them so you'll always have a high protein meal ready. Doing that and always having some protein powder on hand should guarantee you'll never miss a meal.
