Recipes

The two biggest problems people tell us about:

  • Hitting a good calorie deficit

  • Getting enough protein

This is a curation of recipes from across the web that we have used to minimize the calories while maximizing protein.

*And some of us are picky about what we eat.

Bowl of yogurt topped with strawberries, blueberries, and raspberries on a wooden table.

Yoghurt Bomb

I get a crazy high protein meal using GREEK YOGHURT, inspired by Alex Hormozi -

SEE THIS LINK

I use Kirkland low fat greek yoghurt and mostly buy from Costco because I eat it so often and usually more than 1 serving.

You can also get 0 calorie flavorings. I use English toffee.

  • 100 per serving -

    Up to 250 with toppings.

  • 18g per serving -

    Up to 20 with toppings.

  • Sometimes I’ll add chopped fruit and nuts for texture and variety. The calories are in the nuts.

    OR

    I’ll add a half serving of granola, adding as I eat so it stays crunchy.

    OR

    I’ll just add a teaspoon of honey per serving because the taste is pretty boring (without the 0 cal toffee flavoring)

Stack of pancakes topped with butter, raspberries, and syrup on a white plate with a fork.

Household Pancakes

This one I’ve done for years. It’s just 6 ingredients with salt and cinnamon to taste.

If the protein content isn’t high enough for you, exchange a quarter cup of oats for a scoop of your favorite vanilla protein powder for a protein boost!

  • 1.5 cups oats

    2 bananas

    2 tsp baking powder

    2 eggs

    2 tsp vanilla extract

    0.5 cup almond milk

    0 Calorie cooking spray

  • Heat a skillet on low/medium.

    Blend all the ingredients.

    Spray the skillet

    Fry for 2-3 minutes a side

  • 293 per third of batter -

    More with toppings.

  • 10g per serving -

    Up to 22g with toppings.

  • Sometimes I’ll add 2 slices of turkey bacon. 12 extra grams of protein for 90 calories.

    OR

    I’ll add fruit and a touch of syrup. No protein, but stops it getting boring for 50-100 calories.

Plate with two fried eggs on leafy greens, surrounded by decorative elements like flowers and raw eggs on dark surface.

Bedded Eggs On Toast

Eggs on toasts already has a fair amount of protein, but I swap out the butter for a layer of cottage cheese which is super high protein for practically 0 calories.

  • 460 per serving

  • 29g per serving

  • Toast 2 slices of Oat-Nut Bread.

    Layer them with cottage cheese.

    Cook 2 eggs to your liking and top the toast.

    Add greens for crunch and fiber.

"Let food be thy medicine and medicine be thy food." - Hippocrates

Plate of noodles with vegetables and sesame seeds topped with parsley.

Lazy Pad Thai

Yeah, there are some crazy ingredients in this one, but it’s vegan and still high protein. You can always add some meat for more if that’s your thing!

As for prep, it’s just 1 pot for the pasta and throw everything else in another pan to cook slowly.

  • 430 per serving without meat

  • 24g per serving -

    More with meat

  • Honestly, I eyeball this, so these are guesses. Use intuition.

    For The Noodles:

    Barilla lentil pasta

    For the sauce:

    2tbsp peanut butter

    1tbsp fish sauce

    1 tbsp soy sauce

    1 tbsp rice vinegar

    1 cup chopped broccoli

    Optional:

    Chilli Flakes

    Brown Sugar

    Meat

Bowl of granola with nuts on a gray background

Acai Berry Bowl

It’s basically eating smoothie like cereal, but here are 2 secrets:

Hemp Hearts for protein

Pumpkin Seeds for crunch

And it’s vegan.

  • Smoothie:

    1 cup frozen blueberries

    1 tbsp acai powder

    A bunch of spinach

    1 cup almond milk

    Toppings:

    4 tbsp hemp hearts

    2 tbsp pumpkin seeds

    1/4 cup your choice of granola / nuts

  • Blend all the smoothie ingredients.

    Add the toppings

  • 500 with toppings

    155 without

  • 21 grams with toppings

    3 without

Ingredients on a cutting board, including canned meat, cherry tomatoes, green bell pepper, green onions, parsley, bowl of cottage cheese, and a container with dark sauce.

Cottage Cheese With Anything

This one is not that complicated. Eat cottage cheese with whatever you have. Make it a snack with some crackers or if you’re dipping veggies, call it a meal… why not?

  • 210-510 per cup dependng on toppings

  • 28g +

  • Beef jerky, yeah it’s delicious but do we need more protein?

    OR

    Your favorite crackers for 140ish calories per serving

    OR

    Veggies that crunch like peppers and cucumbers

"Food is a symbol of love when words are inadequate." - Alan D Wolfelt

“Even towards yourself” - Coach Joseph

Bowl of popcorn on a white table with a striped cloth, plant, and rosemary sprig.

Protein Popcorn

Good news! You get to eat butter, chocolate and it’s still pretty low calorie.

  • 380 per serving

  • 17g per serving using isolate

  • Per serving:

    1/4 cup popcorn kernels

    1 tbsp butter

    1/2 scoop protein powder

    1 tbsp chocolate chips

    Salt

  • Air Pop the kernels

    Melt butter, drizzle and hand toss

    Sprinkle Protein on the buttered popcorn

    Melt chocolate and drizzle

    Add salt to taste

Garlic Grilled Shrimp

If I had more money I’d eat more of this and more often. Shrimp is only about 1 calorie per gram and almost entirely protein.

  • Per serving

    Marinade:

    ~100g shrimp

    1 tbsp olive oil

    1 tbsp soy sauce

    1 tbsp honey

    t tsp minced garlic

    Optional

    Parsley, thyme, lemon juice or zest, salt, pepper

    Rice:

    1/4 cup jasmine rice

    1 tsp stock base (I use chicken beter than boullon)

    1/4 tsp turmeric

  • Marinate for an hour

    Cook rice in a rice cooer

    Grill the shrimp

  • 400 per serving

  • 27g per serving

More to come….

… give the others a try while you wait…