High Protein Food

Here are a list of my favorite protein sources. I tend to follow a vegetarian diet and eat minimal dairy. Most of the cooking videos on here are veggie and dairy free because it is very challenging to find those types of delicious recipes on the web, also that is my favorite type of food to eat. I also added some seafood items too if you are newly transitioning into a veggie lifestyle and still want to eat fish.

FOOD: GOT PROTEIN?

One day's worth of food for a diet that is roughly 80% protein. Enjoy!

Breakfast Omelet:

1 tablespoon olive oil 

2 Scallions chopped

¼ cup of dill chopped 

¼ red pepper chopped 

1/3 cup of broccoli chopped 

1/3 cup of mushrooms chopped 

½ cup of spinach chopped 

½ tablespoon of basil 

1/3 tablespoon garlic salt 

1/3 tablespoon pepper 

4 large eggs beaten till smooth 

In a large nonstick pan heat your oil then add all of your vegetables sauté until tender. Then make sure your veggies are evenly spread out in the pan, pour your egg mixture over top. Once your egg starts cooking, move around the edges and tilt your pan so that runny egg can get to the bottom of the pan so that your omelet is evenly cooked.  Once there is no runniness flip your omelet and let cook on each side. Enjoy!

Protein Shake 

8 oz of water 

½ cup of ice 

1 table spoon of peanut butter 

1 table spoon of flaxseed 

1 Banana (optional especially if your trying to avoid sugars and carbs)

1 scoop of Jillian Michaels Protein powder

Blend all of the ingredients in a blender and serve. 

Tilapia Sauté: 

 

1 tablespoon of oil 

½ cup of Marsala wine 

2 pieces of Tilapia 

¼ cup of crushed red pepper flakes 

1/3  table spoon of garlic salt 

1/3 table spoon of basil 

2 cloves of fresh garlic chopped 

In a nonstick pan heat your oil. Add the garlic and let the flavors release. After a few minutes and your pan is hot add in your tilapia and the Marsala wine. Then add your spices on top of the tilapia. Let this sauté for 5 minutes until done. 

Tuna Salad 

1 can of chunk Tuna 

1 scallion chopped 

¼ cup of dill chopped 

1 celery stalk chopped 

1 table spoon of Veganaise 

1 table spoon of Dijon mustard 

1/3 table spoon of basil 

1/3 table spoon of garlic salt 

1/3 ground pepper 

Mix all of your ingredients in a bowl and serve 

Seared Tuna:

1 tuna steak (make sure this is fresh or they froze upon catching)

1 table spoon of pepper

½ table spoon of salt crystals 

1 table spoon of sesame seeds 

1 table spoon of crushed Nori or seaweed flakes 

1 table spoon of sesame hot oil

In a large nonstick pan heat your oil till your pan is nice and hot (make sure the pan is very hot). Mix together your spices in a flat bowl (a wide enough bowl to dip your steak in). Then dip your tuna steak on each side into the spice mixture. Now place your steak on one side in the hot pan and cook for 40 seconds flip the steak on the other side and let cook for 40 seconds as well. Allow to cool for a few minutes and then slice and serve.