Note: The below article is by Ben Tormey – we recommend subscribing to his website here, where he also offers affordable coaching.

Introduction

I’ve been dieting. And eating desserts. Lots of desserts. I eat proper meals sometimes, but this article is about some of the quick and easy protein recipes I’ve created to keep me sane. I’ve included a few abominations too, like protein marshmallow mousse. All the recipes here use basic ingredients, with little to no preparation or effort involved. Everything can be adjusted to fit your macros, so I haven’t described the amounts in great detail, they don’t matter that much. They don’t take a lot of time to make. You may have to leave them in a fridge or an oven for a while, but that’s about it. Enjoy!

We would include some form of protein cheesecake, but that’s a whole subject in and of itself. So we wrote an ultimate guide to macro-friendly cheesecakes here.

Complicated recipes? Ain’t nobody got time for that.

Protein Rice Pudding


What you need.

Jasmine rice.

Whey protein.

Psyllium husks.

Frozen berries, apple and cinnamon

More rice pudding: apple and cinnamon. Recipe coming soon!

A photo posted by PropaneFitness (@propanefitness) on

 

How you make it.

Weigh out 10g of psyllium husks into a mixing bowl. Add two scoops of whey. Add an equal amount of water and mix into a thick paste. Continue to add small amounts of water until the mixture is runny. Put it in the fridge to chill overnight.

The next day, weigh out 75g of Jasmine rice, and steam or boil until cooked and fluffy. Spoon it into a mixing bowl and leave to cool for 5mins. Take your whey mixture out of the fridge, it should be thicker now after the psyllium husks have absorbed the liquid. Mix thoroughly with the cooked rice. Add a dash of salt, cinnamon, and nutmeg. Eat immediately, or leave to set in the fridge for a thicker pudding. Serve with frozen berries.

Need more fat?

Add coconut milk, double cream, or dark chocolate. Or all of them!

Need more carbs?

Serve with honey, jam, or maple syrup.

Protein Microwave Cake

Sweet potato protein cake with frozen berries and cinnamon.

A photo posted by PropaneFitness (@propanefitness) on

 

What you need.

Whey protein.

Baking powder.

Quark cheese.

Sweet potato (Optional)

Frozen berries.

How you make it.

Take two scoops of whey and a teaspoon of baking powder. Mix with water in a deep sided bowl until it forms a thick paste. Add a couple of teaspoons of Quark and more water until it forms a batter consistency. Place a handful of frozen berries in the centre. Cover with clingfilm, leaving a bit of give for steam to build up, and microwave for 1.5-2mins on full. Turn out onto a plate and spoon over the remaining Quark. Coat with cinnamon.

Need more fat?

Coconut milk, double cream, dark chocolate.

Need more carbs?

Serve with more berries, chopped banana, jam, honey, or maple syrup.

The Quark and Flaxseed Dessert

Lemon cheesecake whey with quark, flaxseed, raspberries, and blueberries. #theproteinworks #breakfast #coffee

A photo posted by PropaneFitness (@propanefitness) on

 

What you need.

Whey protein.

Quark.

Flaxseed.

Frozen berries.

How you make it.

Take a mixing bowl and add a scoop of whey, a pot of quark, and a couple of tablespoons of milled flaxseed. Mix thoroughly, adding in frozen berries at the end. Leave to set in the fridge. Serve and eat. Lemon cheesecake or toffee flavour whey work incredibly well for this!

Need more fat?

Serve with some broken up dark chocolate or double cream. If you use a suitable flavour of whey, add peanut butter.

Need more carbs?

Spread over a bagel, toasted malt loaf, or add chopped bananas.

Caramel and Golden Syrup Oat Volcano

Baked oats with chopped pineapple, cinnamon, and nutmeg.

A photo posted by PropaneFitness (@propanefitness) on

 

What you need.

Oats.

Whey protein.

Golden syrup.

Tinned caramel.

How to make it.

First learn from the master, Anthony Mychal, the inventor of oat volcanoes. When you’re ready to make your own, put golden syrup in the centre and serve with whey mixed with the tinned caramel. Sprinkle lots of cinnamon on top.

Need more fat?

Add double cream or dark chocolate. You can use whey whipped up with double cream instead of the caramel.

Need more carbs?

U wot m8? You don’t need more carbs. There’s a lot of carbs in this.

Baked Oats

Baked, soaked oats with blueberries, cherries and honey.

A photo posted by PropaneFitness (@propanefitness) on

 

What you need.

Oats.

Whey protein.

Frozen cherries.

How you make it.

For every 100g of oats you use, add a scoop of whey. Soak in enough water to cover the oats, and leave them overnight in the fridge. When you’re ready to bake them, mix in frozen cherries and pour into an oven dish. Bake on 180 degrees for 30-45mins until golden brown on top.

Need more fat?

Add eggs or butter to the mixture before baking. Add a few handfuls of chopped nuts, or sprinkle some almond flakes on top. Break up a bar of dark chocolate into chunks and press into the mixture before baking. Serve with butter, double cream, or dark chocolate.

Need more carbs?

Add golden syrup or dark brown sugar before baking. Or add marshmallows for the last few minutes of baking, melting them on top.

Simple Tuna Fishcakes

Grilled tuna mayo pattie.

A photo posted by PropaneFitness (@propanefitness) on

 

What you need.

Canned tuna.

Oats.

Onions.

Low-fat mayonnaise.

How you make it.

Drain the tuna. Weigh out 40g of dry oats and add two tablespoons of mayo for every can of tuna. Add chopped onion and season with sea salt, black pepper, turmeric, and cumin. Mix thoroughly. Roll the mixture into balls and wrap them in clingfilm. Flatten them into fishcakes and leave them in the fridge for a couple of hours. When you’re ready to cook and eat them, take them out and quickly fry until golden brown.

Need more fat?

Use proper mayonnaise instead or whole eggs to bind the mixture.

Need more carbs?

Serve with sweet chilli sauce and rice.

Jerk Chicken and Sweet Potatoes

Cooking a light breakfast today…

A photo posted by PropaneFitness (@propanefitness) on

 

What you need.

Chicken breast.

Jerk seasoning.

Sweet potatoes.

Sauerkraut.

Spinach.

How to make it.

Take a freezer bag and put the chicken in the bag with the jerk seasoning. Shake until well coated. Leave in the fridge until you’re ready to cook. Do the same thing with the sweet potatoes, chopping them into halves, chips, or wedges first. Preheat your oven to about 180 degrees. Put the chicken in an oven dish lined with foil and cover completely. Drizzle or spray a bit of olive oil onto a baking tray and empty the sweet potato out onto it. Bake for 40-60mins until everything is cooked. You may need to take the chicken out first. Leave the sweet potatoes in until they caramelise a bit. Serve with sauerkraut, steamed spinach, and plenty of salt.

Need more fat?

Serve with butter or mash up the cooked sweet potato with whole eggs.

Need more carbs?

Just eat more sweet potato, it’s there for a reason. But you can add some sauce if you like.

A nutritious meal wouldn’t be complete without plastic bags, digital scales, and tupperware, would it?

Protein Marshmallow Mousse

Protein marshmallow mousse.
Protein marshmallow mousse.

 

What you need.

Marshmallows.

Quark.

How to make it.

Take 75-100g of marshmallows in a deep sided bowl. Add two tablespoons of water. Microwave until the marshmallows melt. Quickly mix in the quark until smooth. Leave to set in the fridge.

Need more fat?

I wouldn’t add fat to this, it’s probably better for a high carb or refeed day.

Need more carbs?

You really don’t. It’s made from marshmallows.

Need to lie down?

Find a comfortable sofa for when you eat this, you’ll need to recover.

Preworkout PowerMuffins


Thanks to PaulNotSmall for these – easy preworkout powermuffins. Recipe here.

The Propanefitness Pre-workout PowerMuffin! Via @paulnotsmall

A video posted by PropaneFitness (@propanefitness) on

 

Quick ‘n’ dirty Protein Ice-cream

 

Banana angel delight and quark. Per tub = 25C 19P 2F. can add whey to boost the prote, or zero calorie jelly for volume

A photo posted by PropaneFitness (@propanefitness) on


Make up angel delight as usual with reduced fat milk, adding in whey as needed to boost the protein. Freeze for a protein ice cream.

 

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12 responses to “Simple Protein Recipes

  1. Looks awesome, specially the high carbs ones as I´m on 540g carbs right now, the marshmallows one looks like a perfect desert for a carb backloading dinner.

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