The Lowdown on High Protein Meals

The Lowdown on High Protein Meals

Our Team of in-house dietitians are always creating new recipes and have created some high protein meals you can put together in just minutes that can be found in the MWU App.

To get the (protein) ball rolling, we’re going to talk all things protein and give you a look at 5 of our favourite high protein recipes.

Here's the lowdown on protein and why it's such a staple to include in your diet.

What exactly is protein and where can I find it?

Protein is one of three macronutrients (the other two being carbs and fat) that our body needs, and it plays a key role in the growth and repair of our body tissues — more notably, it’s one of the body’s building blocks for maintaining and growing lean muscle mass.

The most common sources of protein we all know include our meats — beef, pork, chicken or fish along with other animal products like milk, yoghurt, and cream. But plant-based girls don’t need to stress, you can get plenty of protein from tofu, tempeh, beans and legumes, among many others. 

How much should we be having? 

According to research, the sweet spot of protein you need each day for muscle growth and preservation usually sits around 1.6-2.2g per kilo of body weight. 

There’s a common misconception that a higher protein intake automatically results in increased lean muscle mass, and while protein plays a significant role, it can’t do it on its own. Adequate protein intake gives your body the tools it needs to recover and progress within a structured training program, and this dynamic duo is what leads you to those lean muscle gains you’re after.

What happens if I eat more or less protein? 

While increasing your protein intake above the recommended guidelines (those numbers we just chatted about) is unlikely to result in additional muscle development, it can help in other ways. Many people in a calorie deficit find that increasing their protein consumption helps them to stay fuller for longer, which is a win-win when you’re consuming less than you’re burning. 

And consuming less protein isn’t going to automatically ruin your progress either. Plant-based girls might find it hard to hit their protein target each day without going over their other macros, in which case it’s completely fine to drop the protein a little and focus more on hitting overall calories. We would, however, recommend to try and stick to a minimum or 0.8-1g of protein per kilo of body weight wherever possible.  

Let’s get a taste of 5 quick and easy high protein recipes available in the MWU App.

Pumpkin Pie Stuffed Omelette

Calories: 263

Protein: 33g, Fat: 9g, Carbs: 12g

  • Eggs Whites (Raw) 170g
  • Butternut Pumpkin (Cooked) 80g
  • Cottage Cheese (Creamed) 90g
  • Walnuts 10g
  • 2-3 teaspoons Sugar-Free Maple Syrup
  • ½ teaspoon Ground Cinnamon
  • Ground Nutmeg, to taste
  1. Prepare pumpkin: remove skin and cut the pumpkin into small cubes. Place pumpkin in a microwave-safe bowl with 2 tablespoons of water and microwave for 5-6 minutes, until very soft. Additional time can be added, if required. Allow the pumpkin to cool completely.
  2. Prepare the filling: add cooled pumpkin, cottage cheese, maple syrup and spices to a bowl and mix to combine. Set aside in the fridge.
  3. Heat a pan over medium heat and apply a light spray of oil, if necessary. Once hot add egg whites to the pan and cover with a lid. Allow eggs to sit for 2-3 minutes, or until cooked through.
  4. Place flat omelette on a plate and let cool slightly. Once cool, spread pumpkin pie filling over half of the omelette and fold over to close. 
  5. Top with crushed walnuts and drizzle with additional maple syrup, if desired. 

*This meal can be stored in an air-tight container and kept in the fridge for 2-3 days.  

Mini Protein Platter

Calories: 337

Protein: 27g, Fat: 10g, Carbs: 35g

  • Cheddar Cheese (Light) 20g
  • Ham (Leg) (Sliced) 40g
  • Turkey Breast Slices 40g
  • Cottage Cheese (Creamed) 40g
  • Mixed Pickle 50g
  • Grapes 50g
  • Rice Crackers 25g
  • 2 teaspoons Sugar-Free Sweet Chilli Sauce
  1. Prepare ingredients: cut cheese into cubes and roughly chop pickles. Add cottage cheese to a small bowl and drizzle with sweet chilli sauce.
  2. Assemble platter: place ingredients in sections around the platter board in your desired order.
*We recommend making this platter at the time of consumption.

Zoodle Carbonara

Calories: 313

Protein: 24g, Fat: 21g, Carbs: 6g

  • Zucchini 200g
  • Bacon (Shortcut) (Cooked) 50g
  • Ricotta (Low Fat) 70g
  • Parmesan Cheese 10g
  • Olive Oil 7g
  • 2 tablespoons Vegetable Stock
  • ¼ White Onion, diced
  • 1 clove Garlic, minced
  1. Prepare ingredients: mince the garlic, dice the onion and spiral the zucchini into spaghetti-like strips. Dice bacon into small pieces.
  2. Heat a pan over medium-high heat and add oil. Once hot, add bacon, onion and garlic and cook for 2-3 minutes until browned. Reduce heat to low.
  3. Add in ricotta and vegetable stock and mix to create a sauce. Additional water can be added, if required. Season to taste.
  4. Add zucchini to a microwave-safe bowl and microwave for 30-60 seconds until just softened.
  5. Gently mix zucchini noodles through the sauce. To serve, top with parmesan cheese. 

*This meal can be stored in an air-tight container and kept in the fridge for 3-4 days.

    Protein Cinnamon Raisin Porridge

    Calories: 367

    Protein: 32g, Fat: 6g, Carbs: 46g

    • Rolled Oats (Raw) 40g
    • Plant-Based Milk 150ml
    • Raisins (Sultanas) 20g
    • Plant-Based Protein Powder 35g
    • Ground Cinnamon, to taste
    • Sugar-Free Maple Syrup
    1. Add oats, milk and raisins to a microwave-safe bowl with enough water so oats are covered. Microwave for 2-3 minutes, until oats are cooked to your liking. 
    2. Allow oats to cool slightly then stir through protein powder and cinnamon until well combined. A dash of water can be added to achieve your desired texture, if required. 
    3. Top oats with additional cinnamon and drizzle generously with maple syrup, if desired. 
    *We recommend making this meal at the time of consumption.

      Mexican Taco Salad Bowl

      Calories: 481

      Protein: 43g, Fat: 15g, Carbs: 44g

      • Beef Mince (Extra Lean) (Cooked) 80g
      • Lettuce 20g
      • Tomato 40g
      • Cheddar Cheese (Light) 15g
      • 1 Multigrain Wrap (70g)
      • Black Beans (Canned) 60g
      • ⅕ Red Onion, diced
      • 3 teaspoons Taco Seasoning
      1.  Preheat oven to 180°C. Flip over a small round cake tin and lay wrap over the base to create an upside-down bowl shape. Lightly spray wrap with oil and bake in the oven for 8-10 minutes, or until crispy.  Allow wrap to cool. 
      2. Prepare ingredients: chop lettuce, dice the tomato, dice the onion and drain and rinse black beans. 
      3. Heat a pan over medium-high heat and apply a light spray of oil, if necessary. Once hot, add mince and break into small pieces as it cooks. Add black beans and taco seasoning with a splash of water and mix to combine. Continue stirring until the sauce thickens. 
      4. Assemble salad: inside wrap bowl, add lettuce and tomato then spread mince mixture over the top. Sprinkle with cheese and top with onion.  

      *Mince mixture can be stored in an air-tight container and kept in the fridge for 3-4 days. We recommend assembling a salad bowl at the time of consumption. 

      Bon Appétit!

      For more delicious macro-friendly recipes just like these, join one of our Program options and head to the MWU App to get started today.