Скачать или смотреть 5 ridiculously easy high protein recipes to build muscle (dairy free) 30+g protein & healthy

welcome to lazy girl kitchen! today we're cheffing up 5 high protein meals with 30-45g of protein each. All the recipes are relatively high in protein, fiber, have minimal ingredients, and are my current go-to meals to hit my protein goal so I can grow muscle :) Oh, and they're all dairy-free! (I feel you my lactose intolerant friends)

These recipes are fast, simple, and very very lazy.... you were warned!

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Timestamps:
welcome to high protein lazy girl kitchen 00:00
meal 1 00:27
meal 2 05:07
meal 3 08:38
meal 4 13:46
high protein snack 16:25
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Recipes:
Tuna Salad Sandwich:
INGREDIENTS: (1 serving)
1 can of tuna (abt 100g, 24g protein)
2 tbsp hummus (jalapeno)
Siracha (if you like spice)
2 whole grain bread OR 1 whole wheat bagel - NY Bakery wholemeal (6g fiber, 10g protein)
Spinach for topping (1/2 cup)
you can have a side salad (or carrots on side - 7 carrots)

MACROS:
450ish cal
35-39g protein
10g fiber with carrots

Egg Scramble:
INGREDIENTS:
150g egg white (15g protein)
2-3 eggs (I’m doing 3 obv.) (18g protein)
Peas or spinach (peas 1 cup frozen)
Carb options: roast sweet potatoes, rice, whole grain toast
The next 3 meals, I’m making sweet potatoes for (that’s my carb this week, usually I pick one carb & make mass amounts for ease. Feel free to pick a diff carb, rice, quinoa, or do multiple. But I’m lazy so I’m going to pick sweet potatoes as my side for all of these - but I don’t need help eating the carbs, we’re here to lock in the protein)
200g sweet potato (raw) + microwave
topping: sriracha (u could do hummus)

MACROS:
420 cal without sweet potatoes
41g protein
7g fiber (ish)

with sweet potato
570 cal
44g protein

Tofu Salad Nourish Bowl:
INGREDIENTS: (per serving)
200g Crispy tofu (22g protein)
only use from or extra firm for chunking 11g protein/100g tofu
Soy sauce (as needed)
Mixed greens + tomatoes + carrots (I bought mine from store)
Sriracha + hummus (2 tbsp)
Carb of choice: bagel, toast, roast sweet potatoes, rice, quinoa
200g sweet potato

MACROS: (per serv)
375 cal without sweet potatoes
32g protein
12g fiber (ish)

with sweet potato
530 cal
35g protein

Veggie + Greek Kebab Stir Fry:
INGREDIENTS: (per serving)
1 pack Greek kebab = 175g = 25g protein (Vivera Greek style plant kebab - alternatively use tempeh, repeat tofu, other protein of choice)
Peas (1 cup) + spinach
Soy sauce as needed
have on pita bread, in a whole wheat tortilla w/ salsa, or with carb of choice on the side

MACROS: (per serv)
base - no carb
420cal
37g protein
13g fiber

with NY bakery wholemeal bagel & butter
650cal
47g protein

Protein Yogurt Power Bowl: (arvo snack)
INGREDIENTS:
Soya greek yogurt (1/2 pot
Protein powder (1 scoop)
Toppings of choice: 1 kiwi, 1/2 sm banana, 1/2 cup granola (w/ protein)

MACROS: (per serv)
without granola
290cal
33g protein

with 50g of bio&me cocoa & hazelnut granola
488cal
41g protein


#highprotein