New year, new meal plans. After the festive break, there’s no better way to get back into the swing of things than by switching up your meal prep. Fortunately, Marino Katsouris has come in clutch with some simple and delicious high-protein recipes to support your January goals.
Tortilla pizza
Pizza night but with a healthy twist. This is a new take on a thin, crispy base and delivers on taste, texture, and macros.
Ingredients
- 1 tortilla
- Meat of choice
- Dollop of tomato sauce
- Handful of fried onions
- Handful of peppers
- Handful of protein cheese
- Sprinkling of olives
Instructions
- Lay your tortilla on a baking tray.
- Starting with the tomato sauce, load up all your toppings onto your tortilla base.
- Cook in the oven at 180C until it’s crisped to your liking.
Macros
| Protein | Carbs | Fat |
| 42g | 40g | 18g |
Chicken salad bowl
No, it’s not just leaves in a bowl. Marino knows how to whip up a hearty, filling salad.
Ingredients
- 180g chicken
- 200g rice
- Handful of tomatoes
- Half an avocado
- 1 carrot
Instructions
- Cook the rice according to packet instructions.
- Fry the chicken on a medium heat until cooked through.
- Slice the tomatoes and avocado, and grate the carrot.
- Arrange it as nicely or as messily as you want in your bowl, and tuck in.
Macros
| Protein | Carbs | Fat |
| 48g | 62g | 12g |
BBQ chicken burgers
This one’s bound to be a contender for your new fav midweek meal. Mark my words.
Ingredients
- 2 brioche buns
- 2 chicken fillets
- 15g light mayo
- Half an avocado
- Couple of slices of tomato
- BBQ sauce
Instructions
- Fry your chicken fillets on a medium heat until cooked through.
- Lightly toast your brioche buns.
- Add smashed avocado onto the bottom half of each bun.
- Add the cooked chicken fillets, and top with mayo, BBQ sauce, and tomato.
Macros
| Protein | Carbs | Fat |
| 66g | 72g | 22g |
Fish fillet pasta
It’s not a worthy list of recipes unless it has a pasta recipe on it. And this cod, tomato and basil pasta doesn’t disappoint.
Ingredients
- 200g cod fillets
- 100g pasta
- Handful of tomatoes
- Pinch of garlic
- Handful of olives
- Pinch of basil
Instructions
- Grill the cod until cooked.
- While the cod is cooking, cook the pasta as per packet instructions.
- In a separate pan, combine the tomatoes, garlic, olives, and basil to form your sauce.
- Mix the cooked pasta into the sauce, and top with the cod.
Macros
| Protein | Carbs | Fat |
| 50g | 75g | 8g |
Take home message
New year or not, it’s always a good time to introduce some fresh recipes into your meal planning. With these delicious high-protein recipes, we've got you covered.
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