High protein recipes

Avoid butter. Instead use olive or coconut oil.

Breakfast (10-30 minutes)

  1. Smoked Sausage Scramble (15 min): Sauté onions and spinach, then scramble eggs with turmeric, sliced smoked sausage and chives. Serve with avocado slices.
  2. Steak and Eggs (25 min): Pan-fry thin steak slices and serve with fried eggs, sautéed mushrooms and some coriander or flat leaf parsley.
  3. Bacon and Veggie Frittata (30 min): Sauté onions, mushrooms and courgette. Pour in a whisked egg mixture with chopped, already fried bacon and bake until set.
  4. Poached Salmon with Hollandaise (20 min): Poach salmon in simmering water. Blend egg yolks, lemon juice, coconut oil and Dijon mustard for a quick hollandaise. Serve on spinach with capers.
  5. Spicy Sausage Muffins (25 min): Mix ground sausage with chopped onions, spinach and chopped fresh chili. Bake in muffin tins for a grab-and-go breakfast.
  6. Plain Greek Yoghurt with Berries (5 minutes): Crush a selection of fresh or frozen berries in a bowl, stir in some Greek yoghurt and enjoy this low sugar/carb but sweet breakfast option.

Lunch (20-40 minutes)

  1. Warm Beef Salad (25 min): Grill or pan-sear steak slices. Toss lettuce with spring onions, cucumber and thinly sliced kohlrabi. Add the sliced steak and coriander. Add extra virgin olive oil and balsamic vinegar.
  2. Lamb Meatballs with Creamy Pesto (30 min): Mix ground lamb with garlic, cucumber, thin sliced cabbage, spring onion and any herbs or spices. Form into meatballs and bake or pan-fry. Serve with some fresh pesto and stir-fried green vegetables with garlic and apple cider vinegar.
  3. Chicken and Bacon Salad (25 min): Grill or pan-sear chicken breast. Mix lettuce leaves, asparagus, fine beans and garden peas with olive oil, a touch of toasted sesame oil, balsamic vinegar and crispy bacon bits. Top with the sliced chicken.
  4. Steak with Cauliflower Mash (40 min): Grill your preferred cut of steak, steam some green vegetable. Serve with mashed cauliflower and a sprinkle of fresh parsley.
  5. Steak Fajitas with Guacamole (30 min): Slice and marinate steak in fajita seasoning. Grill or pan-fry and serve with sautéed onions and avocado slices, and a dollop of guacamole (avocado, spring onion, lime juice, sea salt, chilli).
  6. Minted Lamb Chops with Cabbage and Crisped Kale (20 min): Marinate lamb chops overnight in finely chopped, fresh mint, red onion, garlic, olive oil and some apple cider or rice wine vinegar. Roughly chop the kale and toss it in coconut oil. Bake in the oven with the lamb until the kale slightly crispy. Add sea salt to the kale and toss before serving. Steam a 1/4 of a cabbage per person.
  7. Tiger Prawns with Samphire and Salad (15 min): Heat chopped chilli and garlic in coconut oil, add the prawns and the samphire, turning frequently until prawns are cooked through (white). Complement with a salad.

Dinner (30-60 minutes)

  1. Grilled Ribeye Steak with Garlic (40 min): Grill a thick-cut ribeye steak and top with melted garlic coconut oil. Serve with roasted Brussels sprouts and a side of chimichurri sauce.
  2. Beef Short Ribs with Mashed Cauliflower (60 min): Braise beef short ribs in red wine vinegar with green vegetables and herbs. Serve with cauliflower mashed with salt and olive oil and a side of grilled asparagus.
  3. Roasted Lamb Rack with Rosemary Potatoes (50 min): Season and roast a lamb rack with fresh rosemary. Roast cherry tomatoes and potatoes alongside for a complete meal.
  4. Pan-Seared Duck Breast (45 min): Pan-sear duck breasts (scored skin, 4-5 minutes skin side down, 1 minute skin up), and finish in the oven for 10 minutes. Serve with sauteed spinach and romanesco.
  5. Beef and Broccoli Stir-Fry with Thyme Cauliflower Rice (30 min): Slice steak thinly stir fry with broccoli florets, olive oil, garlic, red onion, salt and pepper and serve over thyme cauliflower rice.
  6. Baked Cod with Roasted Vegetables (45 min): Marinate cod fillets in lemon juice, olive oil and herbs. Roast alongside oil and sea salt coated, chopped Brussel sprouts, kohlrabi slices, whole garlic cloves and onion quarters.
  7. Venison burgers with Eggs and Mushrooms (30 min): Grill venison burgers (mince and add finely chopped spring onion, coriander, paprika and some salt. Fry an egg to put on top of the burger. Bake portobello mushrooms with chimichurri on top.

Snacks (5-10 minutes)

  1. Hard-boiled egg with crumbled feta cheese and olives
  2. Cottage cheese with sliced cucumber and dill
  3. Biltong
  4. Yoghurt with berries
  5. Smoked salmon