3 high protein recipes to help you hit your fat loss and muscle building goals, from a sports nutritionist
Protein is helpful when trying to lose fat as it helps keep you full and maintain muscle.
Sports nutritionist Scott Baptie shared three recipes from his new recipe book with Insider.
To help you hit your protein target, try cilbir for breakfast or peri peri chicken for dinner.
Eating a high protein diet is crucial for fat loss and muscle maintenance, but that doesn't mean only eating plain chicken, hard-boiled eggs, and protein shakes.
Sports nutritionist, weight loss coach, and former fitness model Scott Baptie has shared three recipes from his new book, "The Ultimate High Protein Handbook," with Insider.
The aim of the book is to make healthy eating easier, Baptie said, with recipes the whole family will enjoy, which don't require obscure or expensive ingredients, and which can be cooked in bulk in a short amount of time.
Research suggests that consuming 0.7 grams of protein per pound of body weight is the ideal amount for those looking to increase muscle mass or lose weight.
Protein is helpful because it's more satiating than carbs and fat which means it keeps you feeling fuller longer, it helps you hold on to muscle while losing fat, and it helps muscles repair and grow after workouts.
"This is inspired by the Turkish breakfast dish of poached eggs and served with dill-flavored yogurt and ﬁery harissa," Baptie wrote in the book.
You could use kale instead of spinach, or even frozen spinach, he said, and if you like things spicy, add a few chilli ﬂakes or smoked paprika to the melted butter.
Prep time: 5 minutes
Cook time: 10 minutes
400 grams (13 cups) spinach leaves, washed and trimmed
1 tablespoon water
1 tablespoon white wine vinegar
4 medium free-range eggs
500 grams (2 cups) low-fat Greek yogurt
3 garlic cloves, crushed
2 teaspoons harissa paste
60 grams (1/4 cup) butter, melted
Few sprigs of fresh dill, ﬁnely chopped
4 large wholewheat pita breads, warmed
1. Put the spinach in a large saucepan with the water. Cover with a lid and set over a medium heat. Cook for 2–3 minutes, giving the pan an occasional shake, until the leaves wilt and turn bright green. Drain in a colander and return to the pan to keep warm.
2. Set a wide saucepan of water over a high heat and bring to the boil. Add the vinegar and reduce the heat to a simmer. Gently crack an egg into a bowl, then slide it carefully into the simmering water. Repeat with the three remaining eggs. Poach each egg for 3–4 minutes until the whites are set and the yolks are still runny. Remove carefully with a slotted spoon and drain on kitchen paper.
3. Heat the yogurt and garlic in a small pan set over the lowest possible heat, so the yogurt doesn't separate.
4. Place the spinach in four serving bowls and spoon the yogurt over the top. Swirl in a little harissa. Top with a poached egg and pour over the melted butter. Sprinkle with dill and serve immediately with warm pita breads to wipe up the spicy yogurt and egg yolk.
Nutritional info per serving:
Protein: 31 grams
Carbs: 36 grams
Fat: 21 grams
Peri-peri chicken and slaw
This dish is perfect for barbecues and the slaw works well with other meals too, Baptie said.
Prep time: 15 minutes + 30 minutes to marinate
Cook time: 15 minutes
1 kilogram (2.2 pounds) chicken breasts
1 tablespoon olive oil
Juice of 1 lemon (about 30 milliliters)
1 teaspoon Worcestershire sauce
2 teaspoons soy sauce
1 teaspoon peri-peri seasoning
½ head of cabbage, ﬁnely sliced
1 carrot, grated
1 red onion, ﬁnely sliced
1 tablespoon apple cider vinegar
100 grams (1/2 cup) light mayonnaise
100 grams (1/3 cup) low-fat Greek yogurt
2 corn on the cobs, halved
1. Mix all the chicken ingredients together and leave to marinate for at least 30 minutes.
2. Mix all the coleslaw ingredients together.
3. Cook the chicken on a barbecue, griddle pan, or under a grill with the halved corn cobs.
4. Serve the chicken with a dollop of coleslaw and the corn on the cob.
Nutritional info per serving:
Protein: 65 grams
Carbs: 13 grams
Fat: 15 grams
Vietnamese spring rolls
Baptie's spring rolls are lighter than fried ones and can be kept in the fridge in a sealed container for up to two days, he said.
Prep time: 30–40 minutes
Cook time: 10 minutes
Makes: 12 spring rolls
60 grams (3/4 cup) rice vermicelli noodles (dry weight)
1 teaspoon sesame oil
1 teaspoon coconut oil
1 large red pepper, cut into thin strips
2 large carrots, cut into short, thin matchsticks
100 grams (3 cups) shredded spring greens
100 grams (3 cups) bean sprouts
300 grams (10.5 ounces) cooked peeled prawns
1 teaspoon minced ginger
2 tablespoons light soy sauce
Handful of fresh coriander, chopped
Juice of 1 lime
1 avocado, peeled, stoned and diced
12 round rice paper wrappers
Peanut dipping sauce:
100 grams (1/2 cup) crunchy peanut butter
2 garlic cloves, crushed
2 tablespoons sweet chilli sauce
Juice of ½ lime
2 tablespoons soy sauce
1 tablespoon toasted sesame oil
1–2 tablespoons water
1. Make the peanut dipping sauce: beat all the ingredients, except the water, in a bowl until they are well combined. Add the water, a tablespoon at a time, until you have a smooth and creamy sauce. Cover and chill until required.
2. Cook the rice noodles according to the instructions on the packet. Drain well and rinse under cold running water. Pat dry and toss in the sesame oil.
3. Heat the coconut oil in a wok or frying pan and stir-fry the red pepper and carrot for 2 minutes. Add the spring greens, bean sprouts, and prawns and stir-fry for 2 minutes. Remove from the heat and stir in the ginger, soy sauce, coriander, lime juice, and avocado. Once cooked, allow to cool for 10 minutes before handling.
4. Fill a bowl with cold water and dip a rice paper wrapper into it for 20 seconds, or until pliable. Lay it out ﬂat and top with a few rice noodles and a spoonful of prawn and avocado ﬁlling, leaving a broad edge around the circle.
5. Fold the sides of the wrapper over the ﬁlling and roll up like a parcel. Repeat with the rest of the wrappers, rice noodles, and ﬁlling until everything is used up. Serve with the peanut dipping sauce.
Nutritional info per spring roll:
Protein: 11 grams
Carbs: 18 grams
Fat: 8 grams
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