3 recipes for preparing high-protein meals to lose fat and gain muscle

3 recipes for preparing high-protein meals to lose fat and gain muscle

Nutritious meals don’t have to be boring.
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  • Eating a high-protein diet makes fat loss easier and is crucial for building muscle.
  • Preparing delicious meals in advance makes it almost easier to achieve your nutritional goals.
  • Recipe creator Niall Kirkland shared three high-protein meal prep recipes with Business Insider.

Achieving your fitness goals doesn’t have to mean spending hours preparing unappetizing meals.

That’s the message from Niall Kirkland, who publishes recipes as Good bite“He wants to send it with his new book.”Good Bite High Protein Meal Prep Guide.

“I wanted to give people easy ways to eat what they love while getting all the nutrients they need to live a healthy, active lifestyle,” Kirkland wrote in the introduction to the book, which will be released on December 28.

While calorie requirements vary depending on a person’s goal, physique, genetics, and activity levels Muscle Building And Fat loss Requires a High protein dietAnd achieving this can become easier through Meal preparation.

protein It helps you feel full, which helps you feel full, as well as helping your muscles rebuild and recover after exercise. It is important for overall health as well, providing the building blocks for basic functions such as cell and tissue growth.

“My recipes are meant to take the stress out of not knowing which ingredients will give you what you need nutritionally and how to combine them to make the most of your mealtimes,” Kirkland said.

Kirkland shared three nutritionist-approved meals from his new cookbook with Business Insider.

Bang Bang Salmon Rice Bowl

Bang Bang Salmon Rice Bowl
Liz and Max Harala Hamilton

“Our homemade Bang Bang sauce is sweet, creamy, and spicy,” Kirkland wrote. “It can be used as a drizzle or dip in so many different recipes but is perfect with these amazing fried salmon bites. Best served hot.”

Serves four


  • 4 x 120g (4 oz) salmon fillets, cut into large pieces

  • ½ teaspoon sesame oil

  • 1 tablespoon barbecue spices

  • ½ tablespoon of garlic granules

For Bang Bang Sauce:

To serve:

  • 240 grams (¼ cup) jasmine rice

  • 150 grams (1 cup) edamame

  • 2 carrots, cut into julienne

  • 100 grams (¾ cup) radish, thinly sliced

  • 150 grams (2 cups) leafy green salad

  • Sesame seeds


1. Preheat the oven to 200°C (180°C fan/400°F/gas 6) and line a baking tray with baking paper.

2. Boil a large pot of water and cook the rice according to the package instructions, then drain.

3. Meanwhile, place the salmon pieces in a bowl and add the sesame oil, barbecue seasoning and garlic granules. Transfer to the prepared baking tray and bake in the oven for 10 minutes. Alternatively, cook them in an air fryer at 180°C for eight minutes.

4. Whisk the Bang Bang sauce ingredients with 2 tablespoons of water, then transfer them to sauce bowls.

5. Transfer the rice and salmon pieces to airtight containers and add the edamame, carrots, radishes and salad. Decorate with sesame seeds. This will keep in the refrigerator for up to four days.

Nutrition per serving: 669 calories, 63.8 grams of carbohydrates, 35.6 grams of protein, 31 grams of fat.

Cajun, garlic and parmesan alfredo

Cajun, garlic and parmesan alfredo
Liz and Max Harala Hamilton

This light, protein-rich take on the classic Alfredo is one of Kirkland’s most popular recipes. “The double cream-based sauce is replaced with one made with semi-skim milk and light cream cheese, and the addition of Cajun seasoning creates a delicious garlic, herb and cheesy pasta sauce that takes this dish to the next level,” he said. level.”

Serves four


  • 4 small chicken breasts (450-500 g (15-18 oz))

  • 1 tablespoon extra virgin olive oil

  • 2 tablespoons Cajun seasoning, or more to taste

  • 20 grams (1 1/2 tablespoons) of unsalted butter

  • 1 chopped onion

  • 3 cloves of garlic, peeled and finely chopped

  • 300 milliliters (10 fluid ounces) of semi-skimmed milk

  • 3 tablespoons light cream cheese

  • 200 milliliters (7 fluid ounces) hot chicken broth

  • 300 grams (10 ounces) linguine or similar pasta

  • 75 grams (½ cup) grated parmesan

  • 1 teaspoon dried parsley

  • Freshly ground black pepper

  • Fresh parsley, chopped, for garnish


1. Preheat the oven to 190°C (170°C fan/375°F/gas 5).

2. Place the chicken breasts in a large baking dish with the oil and 1 tablespoon of Cajun seasoning. Toss to coat, then bake in the oven for 25 minutes. Alternatively, cook them in an air fryer at 200°C for 15 to 20 minutes.

3. Meanwhile, heat the butter in a large pot over medium heat and fry the onions for five minutes until they soften, then add the garlic and sauté for an additional two minutes.

4. In a bowl or jug, whisk together the milk and cream cheese and then add them to the pan with the chicken broth. Simmer for 15 minutes, stirring regularly, until reduced by half. If the milk starts to boil, reduce the heat so it doesn’t stick to the bottom.

5. Boil a large pot of salted water and cook the pasta until al dente (about eight minutes), then drain and reserve the pasta water. Wash the pasta under cold water until it is completely cool, then fill the pot with cold water, then put the pasta back in the pot.

6. Once the sauce has reduced and is a nice, thick, creamy consistency, stir in the remaining Cajun seasoning and remove from heat. Add the parmesan, dried parsley, and a large amount of black pepper, then stir the mixture.

7. Transfer a small amount of the sauce to sauce pots to pour over, then drain the pasta and add it to the pan with a ladle of pasta water. Stir over medium heat and add more pasta water if necessary.

8. Divide the pasta into airtight containers. Cut the chicken into slices, add it to the pasta, then garnish with fresh parsley. This will keep in the refrigerator for up to four days.

Nutrition per serving: 624 calories, 63.2 grams of carbohydrates, 50.9 grams of protein, 20.4 grams of fat.

Jar of miso ramen noodles

Jar of miso ramen noodles
Liz and Max Harala Hamilton

“These pasta bowls are one meal prep hack that will bring a smile to your face,” Kirkland wrote. “Simply pack the chicken or tofu into jars with the miso paste, noodles and vegetables and store them in the refrigerator. Then, all you have to do is add boiling water, stir and place it all in a bowl.”

Serves four


  • 200 grams (7 ounces) dried egg noodles

  • 1 tablespoon sesame oil

  • 400g (1¾ cups) minced chicken or 450g (2 cups) block of firm tofu, crumbled

  • 2 cloves of garlic, peeled and crushed

  • 15 grams (2 tablespoons) fresh ginger, grated

  • 1 tablespoon soy sauce

  • 2 tablespoons red miso paste

  • 100 grams (3.5 oz) mangitout (snow peas)

  • 150 grams (½ cup) of sweet corn kernels

  • 200 grams (7 ounces) of bean sprouts

  • 20 grams (1 tablespoon) sesame seeds

  • 2 green onions (green onions), thinly sliced

  • 2 boiled eggs (optional)

  • Chili oil (optional)

  • Salt and freshly ground black pepper


1. Boil a large pot of water and cook the pasta for three minutes, then drain and rinse under cold water.

2. Heat sesame oil in a non-stick frying pan over medium heat, then add the chicken or tofu, garlic, ginger, salt and pepper and cook for five minutes, cutting the chicken with a spoon, until browned. Add the soy sauce and cook for three minutes until it is absorbed.

3. Divide the red miso paste between four jars, then add the peas, sweet corn, bean sprouts, meat or tofu, noodles, and sesame seeds. Place the scallions, hard-boiled eggs, and chili oil, if using, in separate bowls. We close the jars and store them in the refrigerator for up to four days.

4. Before eating, leave the bowl to reach room temperature for 10 minutes before adding boiling water and stirring well. Pour the contents of the jar into a bowl and garnish with green onions, eggs and chili oil.

Nutrition per serving with chicken: 430 calories, 45.5 grams of carbohydrates. 30.5 grams of protein, 13.7 grams of fat

With tofu: 432 calories, 47.3 grams of carbohydrates, 24.4 grams of protein, 15.7 grams of fat.

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