Tag: high protein

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Mango Chile Turkey Meatballs

Mango Meatballs
Mango Meatballs

These baked mango chile turkey meatballs are high protein candy for dinner.

To prepare these mango chile turkey meatballs I highly recommend purchasing an immersion blender. It’s an incredibly powerful tool to make sauces, soups, and in this case to puree fruit. For the power and the money, this one is very impressive.

Ensure you use a mango that is completely ripe, more on the side of being over-ripe. An under-ripe mango will make these meatballs too acidic/tart. Take the time to slow simmer the mango and remove excess water. The time may vary depending on your mango – it took me about 45 minutes to cook down three mangoes. After cooking, the reduction will have a gel quality versus a liquid. Err on the side of making it thicker. If you don’t eliminate enough water, it will be difficult to form the meatballs into a solid ball.

Combine the chile-lime seasoning with the mango and thoroughly blend together before adding the turkey. This will ensure the meatballs are uniformly seasoned. Use your hands to gently mix the mango with the turkey – just enough to combine everything.

To best fit my macros, I formed 16 meatballs that were about the size of 2 tablespoons. Feel free to partition differently – you may need to reduce the bake time if you make them smaller. I don’t recommend making them any larger than the size I made them. As they cook, you will see a bit of water and fat in the bottom of the pan. This will nearly disappear when cooking is completed.

High protein baked turkey meatballs combining the sweetness of mango with the tang of chile-lime. These are meat candy, plain and simple!

Let me know if you made these and what you think!

Let’s work together on your nutrition and performance goals. No better time to start than now.

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Blueberry Lemon Protein Crepes

Blueberry Lemon Protein Crepes

These simple blueberry lemon protein crepes combine the sweetness of blueberries and vanilla with tangy lemon for a fun weekend breakfast treat.

Blueberry Lemon Protein Crepes

Spring has sprung and bright flowers are popping out here in San Diego! It inspired me to create a colorful new breakfast recipe – using the classic combination of blueberry, vanilla, and lemon.

Each one of these lovely blueberry lemon protein crepes delivers 25g of protein, 25g carbs, and less than 3g fat – it’s an excellent after training meal. I highly recommend using wild blueberries (smaller and sweeter) but any type will work. A strawberry filling would also pair well with the lemon if you aren’t a blueberry fan. Truly, there are endless combinations by using different flavors of protein powder and fillings mixed with the yogurt.

For the protein power, I recommend Trutein Vanilla Bean (a blend of whey, egg, and casein protein). This protein blend tolerates heat well during cooking and provides the right texture.

The crepe preparation is very forgiving and you can adjust the thickness by adding more or less water to the batter.

Sweet blueberries and vanilla with tangy lemon are a perfect spring pairing in this fun weekend breakfast treat.

Look forward to getting your feedback on this recipe! Please share on socials or with a friend if you enjoyed it.

If you are looking for some directed, custom help to meet your health and performance goals, please contact me. No better time to start than now.

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Southwestern Chili & Pepper Dippers

Southwestern Chili

This comforting one-pan southwestern chili & pepper dippers recipe is a hearty family dinner and a friendly part of your meal-prep arsenal.

This chili is proof-positive that great tasting comfort food doesn’t need to be loaded down with extra fats. It’s rich in flavor (and protein)!

I love to eat chili with chips but find the empty calories from chips don’t satisfy me. The pepper dippers are higher protein, lower fat, and a lot more robust for chili scooping capability. The red pepper paste (see link in recipe) adds an almost cheesy taste to these chips and with only three ingredients, they are very easy to make. Greek yogurt makes a surprisingly good base for the dough. Note that it does not work with regular yogurt (too much moisture).

We want this chili to be thick and with minimal liquid so look for a fresh pico de gallo salsa or a jarred version where you can drain out extra liquid. Likewise, use of lime powder instead of lime juice helps keep the chili from being watery.

Lean ground beef or chicken are great alternatives for the meat, as is Textured Vegetable Protein (TVP) crumbles for a plant-based option. If you don’t care for black beans, pinto beans are a good substitute, with near-identical macros.

Simple and comforting, this hearty high-protein chili with red pepper dippers is an ideal part of your meal prep-arsenal.

Look forward to getting your feedback on this Southwestern Chili & Pepper Dippers recipe! Please share on socials or with a friend if you enjoyed it.

If you are looking for some directed, custom help to meet your physique goals, please contact me.

Disclosure: as an amazon associate I earn from qualifying purchases. This supports keeping the website ad and pop-up free.

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Kickin’ Buffalo Pepper Quesadillas

These veggie and cheese packed buffalo-style quesadillas are a great swap for typical quesadillas and will also crush a hot wing craving. Serve with veggies and homemade ranch dip.

I created two options for this recipe: peppers only or peppers plus chicken (see notes). The combo of mozzarella and feta make them super cheesy, and the peppers add a nice sweetness in combo with the buffalo sauce. Very filling too!

Cheese & Pepper Only version – 275 kcal, 25g Protein, 18g Carbs, 14g Fat

Cheese, Pepper & Chicken Version – 335 kcal, 35g Protein, 18 g Carbs, 15g Fat

As a basis for comparison, the child size chicken quesadilla from Rubios has 580 kcal, 33g Protein, 49g Carbs, and 29g Fat.

These buffalo-style quesadillas are an awesome swap for typical quesadillas and will also crush a hot wing craving. 

Please let me know if you made these and enjoy!

Need help building a nutrition strategy and working on healthy habits? Please reach out.



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Frozen Peanut Butter Cups

frozen peanut butter cups

These high protein frozen peanut butter cups are the perfect cure for an evening sweet tooth and a go-to treat to help stay on track.

Frozen Peanut Butter Cups

If you are working to get more protein in your diet, it can be a struggle at first. Incorporation from lean whole foods – poultry, meats, dairy, eggs, tofu, is the foundation, and protein powder supplements can be used as a supporting option, especially to help with a sweet tooth. These frozen protein peanut butter cups are a great example.

Before we get started talking about the recipe, you’re first going to need some silicone molds for your cups to ensure they pop out perfectly: https://amzn.to/2FSPB4N

Plan ahead, you need to freeze them for at least two hours before enjoying. I encourage you to make a large batch to eat throughout the week…. YES you could eat these every night! If they have been frozen for a prolonged period, thaw them at room temperature for 15 minutes before eating.

The macros are highly adjustable. I used a ~50:50 mix of peanut powder and peanut butter. Use 100% peanut powder to decrease fat, or use 100% peanut butter to increase fat. For the protein powder I’m using Chocolate Trutein (whey-egg-casein) blended with a bit of coco powder for extra chocolatey-ness. The flavor combos are endless. If you are using a different type of powder, you will likely need to adjust the amount of nut or seed milk.

Non-peanut alternative

If you are allergic to peanuts, almond powder plus almond butter can be substituted directly. If you are allergic to all nuts, sunflower butter works great as well.

These high protein frozen peanut butter cups are a delicious bedtime treat and can help you stay on track when tempted to eat Reese’s!

I hope you enjoy this recipe – send me a picture of yours

Need some help with your nutrition? Let’s work together to help you achieve your goals.

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High Protein Soft Baked Gingerbread Cookies

Get your holiday gingerbread fix while staying on track – these soft and chewy cookies are sure to curb your cravings.

Classic ginger, molasses, cinnamon, and nutmeg flavors combined with vanilla protein powder provide amazing flavor with the right macros. Perfect with a cup of coffee and a healthy swap for a coffee shop pastry.

A high protein alternative to traditional Ginerbread cookies to get your holiday fix while staying on track. Soft and chewy!

Give this recipe a try and let me know how it goes!

Don’t know where to start to meet your goals? Let’s work together.

Disclosure: as an amazon associate I earn from qualifying purchases. This supports keeping the website ad-free.