So far it’s been quite easy to follow my new high protein food protocol. The key has been to have a plan. It is not hard to follow it if you know what you’ll eat every day.

In this post I’ll provide the recipes and nutrient facts of the high protein foods I’m eating right now.

There are 3 meals per day:

• The meat meal

• The protein smoothie

• The jug of milk (considered a meal because of the high protein contents of ~27g.)

Let’s get into the recipes of each.

The meat meal

Macros

• Protein: 138g

• Carbs: 12g

• Fat: 155g

• Energy: 2011 kcal

Cost

• Cost: $7

Ingredients (per portion):

• Minced pork meat: 760g

• Broccoli: 250g

• Spinach: 250g

Time required: 30 minutes

Steps:

• Put the meat in a saucepan on 7/9 heat

• Fry the meat until it’s cooked through and a few minutes extra for margin

• Add the broccoli and spinach

• Fry until everything is well cooked

• Done

The protein smoothie

Macros

• Protein: 79g

• Carbs: 37g

• Fat: 76g

• Energy: 1141 kcal

Cost

• Cost: $3

Ingredients (per portion):

• Peanuts: 100g

• Casein protein powder: 35g (~ 1dl)

• Milk: 750 ml

Time required: 5 minutes

• Put the peanuts in a blender and blend it until it doesn’t get more granular

• Put the casein and milk in the same blender and blend it

• Done

This is a modified version of a recipe I found in the 4 hour body by Tim Ferris. There are less carbs in this one.

The jug of milk

Macros

• Protein: 27g

• Carbs: 20g

• Fat: 22g

• Energy: 375 kcal

Cost

• Cost: $1

Ingredients (per portion):

• Milk: 750 ml

Time required: 1 minute

• Pour milk into a huge glass or jug
• Done

I just recently realized how strong the macros of milk are. 750 ml of milk is a great snack. It’s quite filling and contains a lot of protein, with fat and some carbs. Also it’s very easy to consume and quite cheap considering the above. It’s great.

Totals

Macros

• Protein: 244g

• Carbs: 69g

• Fat: 253g

• Energy: 3528 kcal

Cost

• Cost: $11 per day = ~$330 per month

I’ll track my progress in the gym since starting this high protein foods protocol on 26th June 2023.