- Protein is useful when trying to lose fat, as it helps maintain satiety and muscle mass.
- Sports nutritionist Scott Baptie shared three recipes from his new cookbook with Insider.
- To help you meet your protein goal, try cilbir for breakfast or peri peri chicken for dinner.
eating one high protein diet is crucial for fat loss and muscle maintenancebut that doesn’t mean eating only 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 privileged information.
The goal of the book is to make healthy eating easy, Baptie said, with recipes the whole family will enjoy, that don’t require obscure or expensive ingredients, and that can be cooked in bulk in no time.
research suggests that consuming 0.7 grams of protein per pound of body weight is the ideal amount for those looking to gain muscle mass or lose weight.
Protein is helpful because it’s more satiating than carbs and fat, which means it makes you feel fuller longer, helps you preserve muscle while you lose fat, and helps muscle repair and grow after workouts. .
“This is inspired by the Turkish breakfast dish of poached eggs and is served with dill-flavored yogurt and spicy harissa,” Baptie wrote in the book.
You could use kale instead of spinach, or even frozen spinach, she said, and if you like things spicy, add some chili flakes or smoked paprika to the melted butter.
preparation time: 5 minutes
Time to cook: 10 minutes
It serves: 4
- 400 grams (13 cups) spinach leaves, washed and chopped
- 1 tablespoon of 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
- A few sprigs of fresh dill, finely chopped
- 4 large whole wheat pitas, warm
1. Put the spinach in a large saucepan with the water. Cover with a lid and put on medium heat. Cook for 2-3 minutes, shaking the pan occasionally, until the leaves wilt and turn bright green. Drain in a colander and return to the pan to keep warm.
2. Put a wide saucepan of water over high heat and bring to a boil. Add the vinegar and reduce the heat to a simmer. Gently crack an egg into a bowl, then carefully slide it into the boiling water. Repeat with the remaining three eggs. Poach each egg for 3 to 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 saucepan over the lowest possible heat so that the yogurt does not separate.
4. Arrange spinach in four serving bowls and spoon over yogurt. 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 bread to mop up the tangy yogurt and egg yolk.
Nutritional information per serving:
Protein: 31 grams
Carbohydrates: 36 grams
Fat: 21 grams
Peri-peri chicken and cole slaw
This dish is perfect for barbecues, and cole slaw works well with other meals, too, Baptie said.
preparation time: 15 minutes + 30 minutes to marinate
Time to cook: 15 minutes
It serves: 5
- 1 kilogram (2.2 pounds) chicken breasts
- 1 tablespoon olive oil
- Juice of 1 lemon (about 30 milliliters)
- 1 teaspoon Worcestershire sauce
- 2 teaspoons of soy sauce
- 1 teaspoon peri-peri seasoning
- ½ head cabbage, thinly sliced
- 1 carrot, grated
- 1 red onion, thinly sliced
- 1 tablespoon apple cider vinegar
- 100 grams (1/2 cup) light mayonnaise
- 100 grams (1/3 cup) low-fat Greek yogurt
- 2 ears of corn, in halves
1. Mix all the chicken ingredients and leave to marinate for at least 30 minutes.
2. Mix all the coleslaw ingredients.
3. Cook the chicken on the grill, grill or grill with the cobs split in two.
4. Serve the chicken with a tablespoon of the coleslaw and the corn on the cob.
Nutritional information per serving:
Protein: 65 grams
Carbohydrates: 13 grams
Fat: 15 grams
Vietnamese spring rolls
Baptie’s spring rolls are lighter than deep-fried and can be kept in the fridge in a sealed container for up to two days, she said.
preparation time: 30–40 minutes
Time to cook: 10 minutes
Brands: 12 spring rolls
- 60 grams (3/4 cup) vermicelli rice noodles (dry weight)
- 1 teaspoon sesame oil
- 1 teaspoon coconut oil
- 1 large red bell pepper, cut into thin strips
- 2 large carrots, cut into short thin matchsticks
- 100 grams (3 cups) of grated spring leaves
- 100 grams (3 cups) of bean sprouts
- 300 grams (10.5 ounces) of cooked peeled shrimp
- 1 teaspoon minced ginger
- 2 tablespoons light soy sauce
- a handful of fresh cilantro, chopped
- Juice of 1 lime
- 1 avocado, peeled, pitted and diced
- 12 round rice paper wrappers
- 100 grams (1/2 cup) crunchy peanut butter
- 2 garlic cloves, crushed
- 2 tablespoons sweet chili sauce
- juice of ½ lime
- 2 tablespoons of soy sauce
- 1 tablespoon toasted sesame oil
- 1–2 tablespoons of water
1. Make the peanut sauce: Whisk all the ingredients, except the water, in a bowl until 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 package instructions. Drain well and rinse under cold running water. Dry and mix with the sesame oil.
3. Heat the coconut oil in a wok or frying pan and fry the red pepper and carrot for 2 minutes. Add spring greens, bean sprouts and shrimp and sauté for 2 minutes. Remove from heat and add ginger, soy sauce, cilantro, lime juice, and avocado. Once cooked, let 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 some rice noodles and a tablespoon of shrimp avocado filling, leaving a wide border around the circle.
5. Fold the sides of the wrapper over the filling and roll it up like a package. Repeat with the rest of the wrappers, the rice noodles, and the filling until it’s all used up. Serve with the peanut sauce for dipping.
Nutritional information per spring roll:
Protein: 11 grams
Carbohydrates: 18 grams
Fat: 8 grams