Our Ambassadors

4 High-Protein, Muscle Building Recipes

lNew year, new high-protein, muscle building recipes.

After the festive break, there’s no better way to get back into the swing of things than by switching up your meal prep. Fortunately for you, Marino Katsouris has come to the rescue with some simple and delicious, high-protein recipes to support your January goals. 

 

 

Tortilla pizza 

Pizza night but with a healthy twist. This is a new take on a thin, crispy base and delivers on taste, texture, and macros. 

Ingredients 

  • 1 tortilla
  • Meat of choice
  • Dollop of tomato sauce
  • Handful of fried onions
  • Handful of peppers
  • Handful of protein cheese
  • Sprinkling of olives 

Instructions 

  1. Lay your tortilla on a baking tray.
  2. Starting with the tomato sauce, load up all your toppings onto your tortilla base.
  3. Cook in the oven at 180C until it’s crisped to your liking. 

Macros 

Protein Carbs Fat
42g 40g 18g

pizza

Chicken salad bowl 

No, it’s not just leaves in a bowl. Marino knows how to whip up a hearty, filling salad. 

Ingredients 

  • 180g chicken
  • 200g rice
  • Handful of tomatoes
  • Half an avocado
  • 1 carrot 

Instructions 

  1. Cook the rice according to packet instructions.
  2. Fry the chicken on a medium heat until cooked through.
  3. Slice the tomatoes and avocado, and grate the carrot.
  4. Arrange it as nicely or as messily as you want in your bowl, and tuck in. 

Macros 

Protein Carbs Fat
48g 62g 12g

chicken bowl

BBQ chicken burgers 

This one’s bound to be a contender for your new fav midweek meal. Mark my words.  

Ingredients 

  • 2 brioche buns
  • 2 chicken fillets
  • 15g light mayo
  • Half an avocado
  • Couple of slices of tomato
  • BBQ sauce 

Instructions 

  1. Fry your chicken fillets on a medium heat until cooked through.
  2. Lightly toast your brioche buns.
  3. Add smashed avocado onto the bottom half of each bun.
  4. Add the cooked chicken fillets, and top with mayo, BBQ sauce, and tomato.

Macros 

Protein Carbs Fat
66g 72g 22g

burger

Fish fillet pasta 

It’s not a worthy list of recipes unless it has a pasta recipe on it. And this cod, tomato and basil pasta doesn’t disappoint. 

Ingredients 

  • 200g cod fillets
  • 100g pasta
  • Handful of tomatoes
  • Pinch of garlic
  • Handful of olives
  • Pinch of basil  

 Instructions 

  1. Grill the cod until cooked.
  2. While the cod is cooking, cook the pasta as per packet instructions.
  3. In a separate pan, combine the tomatoes, garlic, olives, and basil to form your sauce.
  4. Mix the cooked pasta into the sauce, and top with the cod.

Macros 

Protein Carbs Fat
50g 75g 8g

pasta

Take home message 

New year or not, it’s always a good time to introduce some fresh recipes into your meal planning. With these delicious high-protein, muscle building recipes, we’ve got you covered. 

Want more Marino recipes?

READ THESE NEXT:

Low-Cal, High-Protein BBQ Chicken Pizza

Recipes

Low-Cal, High-Protein BBQ Chicken Pizza

Tuck into pizza any day of the week with this healthy recipe.

2022-11-21 17:14:11By Lauren Dawes

High-Protein Fakeaway Nuggets

Recipes

High-Protein Fakeaway Nuggets

2022-11-09 14:04:06By Joni McMullen

High-Protein Hazelnut Milkshake

Recipes

High-Protein Hazelnut Milkshake

Your regular shake not cutting it anymore? Try this tasty alternative.

2022-10-19 10:57:20By Joni McMullen



Emily Wilcock

Emily Wilcock

Writer and expert

Emily is studying Business Management & Marketing at the University of Birmingham and is currently on her intern year. She has a keen interest in both writing and fitness, so is happy she can now combine the two. She likes to spend time with her friends, both in & out of the gym.