With the hospitality industry and gyms back in business, getting back into a working-out routine comes with great pleasure. Whether you are still exercising from home or back in the gym, a protein-rich diet is usually the standard when properly getting into fitness. If you are just beginning your fitness journey but ready to be dedicated, here are 3 easy high-protein recipes to get started.
Paprika Chicken & Vegetable Rice
If you don’t want to be discouraged from the start with bland meals, make the standard “chicken and rice” a bit more fun! Pair a fragrant, colourful rice with cooked to perfection chicken breasts in this recipe.
Ingredients (for 2 servings)
-2 chicken breasts
-2 portions white rice
-1 red pepper
-1 yellow pepper
-2 vine-ripened tomatoes
-1 onion
-Chopped garlic (approx. 4 cloves)
-Olive oil
-Paprika
-Garlic powder
-Cayenne pepper (optional)
-Salt and pepper
Instructions:
For vegetable rice:
-Chop the peppers, onion and tomatoes into small dices.
-Boil rice and set aside.
-In a large, deep pan on medium heat, heat olive oil and cook garlic, onions and peppers together for 3-5min.
-Reduce heat to medium-low, and when peppers and onions have softened, add the diced tomatoes and season with paprika, salt and pepper to taste. Cook for another 3-5min, stirring often.
-Add in the rice and mix well, stirring together for 1-2min.
For the chicken:
-Season chicken breasts with garlic powder, paprika, salt & pepper and cayenne pepper (optional).
-Heat olive oil in a pan on medium heat and cook chicken breasts on each side until cooked through.
Sirloin Steak & Broccoli
Steak and beef meat in many forms are often recommended as the number one meat for a protein-rich diet, for their high protein content and iron. Try this simple steak recipe paired with some steamed broccoli!
Ingredients (for 1 serving)
-1 sirloin steak
-Fresh rosemary
-Chopped garlic (approx. 3 cloves)
-Fresh or frozen broccoli florets or tenderstem
-Salt & pepper
-Cooking oil of your choice
-Lemon juice (optional)
Instructions:
For broccoli:
-Boil water in a pot and cook broccoli until softened (approx. 3-4minutes)
-Drain and season with salt and pepper to taste, and a drizzle of lemon juice (optional)
For the steak:
-Season steak with salt & pepper to taste
-Heat oil in a pan or cast-iron skillet until hot and cook steak with garlic and fresh rosemary. Cook on each side until desired doneness.
Spinach & Mushroom Omelette
Protein does not have to come from meat every time, so here is a delicious vegetarian omelette recipe that can be enjoyed for breakfast, lunch or dinner!
Ingredients (for 1 serving)
-2 eggs
-50g chestnut mushrooms, chopped (approx. 2-3 mushrooms)
-Spinach leaves (approx. 1 handful)
-Grated mild cheddar (approx. ½ handful)
-Salt & pepper
-1 teaspoon butter
Instructions:
-In a bowl, whisk together the eggs and cheddar, and season with salt & pepper to taste.
-Heat a small or medium pan on medium heat, and melt butter. Add the chopped mushrooms and cook for 1min.
-Add spinach leaves and cook for 1min, stirring often.
-Pour in the egg and cheddar mix, and stir to spread mushrooms and spinach evenly.
-Cook until the omelette starts to set and serve