View Full Version : Favorite healthy, high protein meals

08-25-2002, 06:51 PM
I've been getting kind of bored of the usual plain old tuna and chicken breasts. I'm just wondering what kind of recipes you guys have come up with. Preferably something, simple, quick, and cheap (I know, I'm asking for a lot). :)

08-25-2002, 06:54 PM
My favorite recepie is this. 1 can tuna, 1/2 cup no fat cotttage cheese, 1 Tbsp sweet relish, and you mix that all together, and eat it. Doens't taste too bad, lots of protien, and the cottage cheese and relish actually take away some of the taste of the tuna, enjoy!

08-26-2002, 08:15 AM
Dab a little cooking wine, lemon juice, pepper and olive oil on a salmon steak and put it in the George Foreman grill for about 10 minutes or so.

Should give you a half days worth of protein if you're between 150-175lbs

08-26-2002, 04:18 PM
Olive oil + red wine vinegar + salt + pepper + honey in large zip lock bag. Put tuna steak in bag, shake it up and let it sit overnight. Grill tuna rare and eat.

08-27-2002, 03:58 PM
3 scoops strawberry protein (I used Designer Whey)
~2 cups non-fat milk
1 banana
15-20 ice cubes

Blend...You can add more or less ice cubes, depending on how frothy you want it. Makes about 40 oz.

This gives about:

70g protein
52g carbs
4.5g fat

You can change these variables around also by using different milk and/or different protein.

08-27-2002, 04:45 PM
Originally posted by tudmuf2b
Dab a little cooking wine, lemon juice, pepper and olive oil on a salmon steak and put it in the George Foreman grill for about 10 minutes or so.

Should give you a half days worth of protein if you're between 150-175lbs

I like doing the same thing but baking mine. I like baked Cod with rice and basically the same ingredients as tudmuf2b. It is really good.


08-27-2002, 04:54 PM
Chicken Breasts and Stuffing Bake

Total: 50 min
Prep: 10 min
Bake: 40 min

Makes 4 servings

4 boneless skinless chicken breast halves (1 1/4 pounds)
4 slices process Swiss cheese
1 package Chicken Helper® chicken & stuffing
1 can (4 ounces) mushroom pieces and stems, drained
1 1/2 cups hot water
1 cup hot water
2 tablespoons margarine or butter, melted

1. Heat oven to 375ºF. Place chicken in ungreased rectangular baking dish, 13x9x2 inches; cover with cheese slices. Sprinkle with Stuffing and mushrooms.

2. Mix 1 1/2 cups hot water and the Seasoning Mix; pour over stuffing. Stir 1 cup hot water and the Gravy Mix with wire whisk until smooth; pour over mixture in dish. Drizzle with margarine.

3. Cover and bake 20 minutes. Uncover and bake 15 to 20 minutes longer or until top is golden brown and juice of chicken is no longer pink when centers of thickest pieces are cut.

Chicken BLT Sandwiches

Total: 30 min
Prep: 10 min
Cool: 20 min

Makes 4 sandwiches

2 teaspoons vegetable oil
4 boneless skinless chicken breast halves (1 1/4 pounds)
1/4 cup Thousand Island dressing
4 whole wheat sandwich buns, split
4 lettuce leaves
8 slices tomato
4 slices bacon, cooked, drained and broken in half

1. Heat oil in 10-inch skillet over medium-high heat. Cook chicken in oil 15 to 20 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut.

2. Spread dressing on cut sides of buns. Layer chicken, lettuce, tomato and bacon on bottoms of buns. Top with tops of buns

Chicken Fruit Salad

Total: 45 min
Prep: 15 min
Chill: 30 min

Makes 2 servings

1/3 cup plain fat-free yogurt
2 tablespoons mayonnaise or salad dressing
1 cup cubed cooked chicken
2/3 cup seedless green grapes
1 large fresh peach, chopped (3/4 cup)
1 medium celery stalk, diced (1/2 cup)
1 teaspoon chopped fresh mint leaves or 1/2 teaspoon dried mint leaves

Chicken and Stuffing Burgers

Total: 25 min
Prep: 5 min
Cook: 20 min

Makes 7 burgers

1 package Chicken Helper® chicken & stuffing
1 cup boiling water
2 cups cut-up cooked chicken
2 eggs, slightly beaten
2 tablespoons butter or margarine
1 cup boiling water
Hamburger buns, if desired

1. Stir together Seasoning Mix and 1 cup boiling water in medium bowl; let stand 2 minutes. Stir in Stuffing; cover with waxed paper. Let stand 2 minutes. Stir in chicken and eggs. Shape by 1/2 cupfuls into patties, each about 1/2 inch thick.

2. Melt 1 tablespoon butter in 10-inch nonstick skillet over medium heat. Cook 3 to 4 patties at a time in butter 3 to 5 minutes on each side, or until golden brown. (Add butter as needed to prevent sticking.)

3. Add Gravy Mix to 1 cup boiling water in bowl; stir with wire whisk until smooth. Spoon over warm patties or dip patties into gravy before serving on buns.

Chicken breast cooked with capers and chunks of lemon

1 large lemon
1/3 cup flour
Salt and pepper to taste
1 pound (500 gr.) boneless chicken breasts
3-4 tbs. olive oil
1 garlic clove, peeled and chopped
½ cup chicken broth
2 tbs. Greek capers, rinsed and drained
½ tsp. sugar
1 tbs. butter
2 tbs. chopped parsley

Peel the rind and pith off the lemon, then cut the fruit into small cubes.

Season the flour with salt and pepper and dredge the chicken breasts with the flour, tapping off any excess.

Heat the olive oil in a large, preferably non-stick or cast-iron skillet and saute the chicken breasts until golden, turning to cook on both sides. Remove from the skillet and set aside, covered, in the oven to keep warm.

Add the garlic to the skillet and stir for 30 seconds. Add the chicken broth. As soon as it comes to a boil, using a rubber spatula scrape the crusty bits off the bottom of the skillet. Add the cubed lemon, capers and sugar. Simmer over low heat until the sauce thickens a little. Just before removing from heat, toss in the butter. Serve the chicken breasts on a platter and pour the sauce over them.

Chicken casserole with tomatoes, olives and feta

1 large chicken, cut into serving pieces
1 cup flour for dredging
Salt and pepper to taste
½ cup olive oil
3/4 lb. (350 gr.) pearl onions, peeled but whole
8 ripe tomatoes
1 cup Greek cracked green olives, preferably pitted
1-2 tbs. red wine vinegar
200 gr. crumbled feta

Season the flour with salt and pepper. Dredge the chicken pieces in the flour, tapping off any excess. Heat the oil in a large, deep, wide skillet or Dutch oven over a high flame and brown the chicken pieces, turning on all sides to cook evenly. Remove the chicken from the skillet with a slotted spoon and set aside.

Lower the heat and add the onions. Stir until wilted, about 8 minutes. Add the chicken pieces back to the pot. Pour in the tomatoes, salt and pepper and enough water to come about three-quarters up the way of the chicken pieces. Cover and simmer over low heat for about 35 minutes.

Add the olives and the vinegar. Sprinkle the feta into the pot, cover, and continue to cook slowly for another 10-15 minutes, or until the feta has melted and the chicken is so tender it is nearly falling off the bone. Remove and serve.

Chicken simmered with artichokes and tomato-avgolemono

For the dish:
1 medium chicken, about 3 1/2 pounds, cut into serving pieces
Salt and freshly ground black pepper, to taste
Flour for dredging
1 1/2 cups olive oil
1 large red onion, finely chopped (about one cup)
2 garlic cloves, finely chopped
1 tablespoon tomato paste
Juice of 1 large lemon
1 teaspoon cinnamon powder, more if necessary
1 cup brandy or white wine
6 artichokes, cleaned and halved

For the avgolemono:
2 eggs, lightly beaten
Juice of 2 lemons

Season the chicken with salt and pepper and dredge lightly in flour. Heat 1/2 cup olive oil in a large, shallow pot such as a Dutch oven and sauté the chicken, turning to brown on all sides. Remove and add the onions and garlic. Saute over medium heat until wilted. Add the tomato paste to the onions and stir. Add the juice of one lemon and mix. Place the chicken pieces back in the pot, seasonn with cinnamon, salt and pepper. Add the brandy and enough water to come about halfway up the chicken. Cover and simmer over low heat for 25 minutes.

Add the artichokes to the pot. Adjust the seasoning with additional salt, pepper and cinnamon, and add more water if necessary to cover the artichokes partially. Cover the pot, and simmer the stew over low heat for another 25 to 35 minutes, or until the artichokes and chicken are both tender.

Before serving, make the avgolemono: using a wire whisk, beat two eggs and the juice of two large lemons until frothy. Slowly drizzle in two ladlefuls of the pot juices from the chicken, whisking all the while. Pour the mixture into the pot, over and around the chicken, and tilt the pan so that it is evenly distributed. Remove from heat and let stand for three to five minutes, to thicken. Serve.

Tuna Melt

Total: 28 min
Prep: 15 min
Bake: 13 min

Makes 6 servings

2 cups Original Bisquick® mix
1/3 cup mayonnaise or salad dressing
1/3 cup milk
2 cans (6 ounces each) tuna, drained and flaked
1/2 cup finely chopped celery stalks
1/3 cup mayonnaise or salad dressing
2 tablespoons sweet pickle relish
6 slices process American cheese

Double recipe or Halve recipe (Learn more about scaling recipes)

1. Heat oven to 450ºF. Grease cookie sheet.

2. Mix Bisquick, 1/3 cup mayonnaise and the milk; beat 30 seconds. Pat into rectangle, 12x8 inches, on cookie sheet.

3. Bake about 8 minutes or until light brown. Mix remaining ingredients except cheese. Spread over hot rectangle. Top with cheese slices. Bake about 5 minutes longer or until filling is hot and cheese is melted.

Easy Tuna Primavera

Total: 30 min
Prep: 10 min
Cook: 20 min

Makes 5 servings

1 package Tuna Helper® creamy pasta
1 can (6 ounces) tuna, drained
3 1/2 cups hot water
1/2 cup milk
2 tablespoons margarine or butter
2 medium carrots, cut into 1/8-inch slices (1 cup)
1 cup Green Giant® frozen broccoli cuts, thawed and drained
1 jar (4 1/2 ounces) Green Giant® sliced mushrooms, drained

1. Stir uncooked Pasta, Sauce Mix, tuna, hot water, milk, margarine and carrots in 12-inch skillet. Heat to boiling, stirring occasionally.

2. Reduce heat; cover and simmer 10 minutes, stirring occasionally.

3. Stir in broccoli and mushrooms. Cover and simmer about 10 minutes or until vegetables are tender.

Mexi-Tuna Skillet Dinner

Total: 30 min
Prep: 10 min
Cook: 20 min

Makes 5 servings

1 package Tuna Helper® cheesy pasta
1 can (6 ounces) tuna, drained
3 cups hot water
1 cup milk
3 tablespoons margarine or butter
1 can (11 ounces) Green Giant® Mexicorn® whole kernel corn with red and green peppers, drained
1 package (9 ounces) frozen cut green beans
9 to 10 drops red pepper sauce, if desired
Tortilla chips

1. Stir uncooked Pasta, Sauce Mix and remaining ingredients except tortilla chips in 12-inch skillet. Heat to boiling, stirring occasionally.

2. Reduce heat; cover and simmer 10 to 12 minutes, stirring occasionally, until pasta is tender. Remove from heat and uncover (sauce will thicken as it stands).

3. Serve on bed of tortilla chips. Top with sour cream, sliced ripe olives and chopped tomato if desired.

Tuna-Pickle Pitas

Total: 10 min
Prep: 10 min

Makes 4 servings

1 can (6 ounces) light tuna in water, drained
1 large carrot, shredded (1 cup)
2 tablespoons sweet pickle relish
1 tablespoon coleslaw dressing
1/4 teaspoon celery seed, if desired
4 pita breads (6 inches in diameter), cut in half to form pockets

1. Mix all ingredients except pita breads.

2. Spoon tuna mixture into pita bread halves

Grilled Ginger-Lime Tuna Steaks

Total: 1 hr 35 min
Prep: 15 min
Marinate: 1 hr
Grill: 20 min

Makes 6 servings

Ginger-Lime Marinade (below)
1 1/2 pounds tuna, swordfish or halibut steaks, 3/4 to 1 inch thick
Lime wedges, if desired

1. Make Ginger-Lime Marinade.

2. If fish steaks are large, cut into 6 serving pieces. Place in shallow glass or plastic dish or resealable plastic food-storage bag. Add marinade; turn fish to coat with marinade. Cover dish or seal bag and refrigerate at least 1 hour but no longer than 24 hours.

3. Brush grill rack with vegetable oil. Heat coals or gas grill for direct heat.

4. Remove fish from marinade; reserve marinade. Cover and grill fish about 4 inches from medium heat 15 to 20 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Discard any remaining marinade.

5. Serve fish with lime wedges.

08-27-2002, 09:55 PM
This is a recipe I snagged when I was looking over the Diets forum at EliteFitness.com. I can't remember who posted it, but all credit goes to whomever it was. This is simply an awesome healthy recipe, and I've been having it for breakfast every morning ever since I made it the first time. I particularly like it because it doesn't use any whey.

Banana Natural Protein Pancakes

approx. 1/2 cup cottage cheese (either full or low fat)
approx. 1/2 cup oatmeal (instant or old fashioned)
6 - 8 egg whites
approx. 1/4 cup of skim milk
1 whole banana
1 heaping teaspoon of cinnamon
1 teaspoon of vanilla extract
3 packs of splenda

Throw all of the aforementioned ingredients in a blender and blend until the mush turns to liquid. It should resemble batter. Then just pour the batter on a griddle, pan, whatever. This recipe is so easy, tastes very good and has lots of good stuff in it. After you make the pancakes, try spreading sugar-free jam or natty PB on them. YUM!


08-27-2002, 11:00 PM
Wow, great looking ideas guys. Now I gotta go shopping... :)

08-28-2002, 06:52 AM
Hmmm. Food for thought.

08-28-2002, 09:13 AM
Pardon my ignorance, but what is splenda? :)

08-28-2002, 09:56 AM
Originally posted by DaCypher
Pardon my ignorance, but what is splenda? :)

Splenda is an artifical sweetener that was recommended to me by someone. Unlike the nutrasweet stuff, they claim it is derived from real sugar, but without the calories. The ingredients are dextrose, maltodextrin and sucralose. It is made primarily for diabetics I believe. I'd be willing to say that the stuff is not completely safe for ya, but I have it every once in awhile. BTW, I also don't think it is 100% necessary for the pancake recipe, just makes it a tad sweeter.


08-28-2002, 11:45 AM
Ahh, thats interesting, I'll have to play with that recipe a bit, might have to spoil myself and add a little real sugar. :)

08-28-2002, 12:36 PM
Hey Triple P- when does the cook book come out?

08-28-2002, 01:09 PM
Look for my new cooking book, entitled "TLC: Tuna Lovin' Chicken" due out in early December.