The 4 Best Healthy, High-Protein Christmas Recipes (From My Granny)

Today I have for you the best healthy high protein Christmas recipes you can conjure up when you want to leave your friends and family drooling, while still getting all that good protein in there, and keeping it healthy overall, I will also include a Vegan\Vegetarian recipe that’s sure to bring you the good mood and the gains, so keep reading!

The 4 Best Healthy Christmas Recipes

1) High Protein Christmas Turkey Rollchristmasturkey

Let us start with this protein-packed treat, which is a classic, but today we’ll bump it up in terms of health, goodness and amount of protein…yeah, because the turkey itself isn’t enough for us gains connoisseurs.

The ingredients are:

  • Turkey breast
  • Baked Ham
  • Bread Crumbs
  • Provolone (Provola is better) \ or Emmental Cheese 
  • Black pepper
  • Onion
  • Potato (1)
  • Carrot
  • Celery
  • Egg (1)
  • Grated parmesan
  • Extra virgin olive oil
  • Salt

INSTRUCTIONS:

  1. Flatten the turkey breast with a meat tenderizer or something akin, season both sides with black pepper and salt and put it to rest in the fridge.
  2. In the meantime, clean and peel the potatoes and the carrots with the onion and the celery, then prepare a pot and bring to a boil and let them cook for twelve minutes.
  3. Drain the vegetables and start mashing them clumsily with a fork, then add half a teaspoon of salt, 3 tablespoons of grated parmesan, break the baked ham in it along with the cheese of your choice, the boiled egg (be generous with the ham!) mince and add the parsley, set aside the mixture.
  4. Take out the turkey from the fridge and place it on a baking sheet, with some baking paper and cover the meat with bread crumbs until well coated.
  5. Spread the turkey and then start scooping the veggies\ham mixture on it, spreading it evenly then make a roll out of it.
  6. Add more bread crumbs to the outside of the roll and drizzle well with 3 tablespoons of olive oil.
  7. Wrap the roll inside the baking paper like it’s a big candy and bake in a pre-heated oven at 200C° for 30 minutes, once it’s done turn off the oven and let it rest inside for a bit, then cut into slice and serve.

Enjoy.

2) Oven-baked “Mezze Maniche”

Healthy high protein christmas recipes, yummy baked pasta
I LITERALLY made these the other day, but I forgot to take a picture, so you now get a generic baked pasta from a stock photo. Exciting!

As an Italian, I couldn’t let you go away without giving you my personal pasta recipe which is super healthy and full of proteins, so you can enjoy a carb treat without worrying too much about it while knowing that all your protein needs are satisfied.

The ingredients for this amazing and comfy pasta recipe are:

  • “Mezze Maniche” Pasta (Whole wheat, recommended)
  • Ground Beef
  • Butter, a knob
  • Bechamel 50ml
  • Frozen Peas
  • Tomato Puree (Passata)
  • Nutmeg
  • Black Pepper
  • Oil (2 Tbsp)
  • Carrot
  • Parsley
  • Parmesan
  • Eggs (2)
  • Bread Crumbs (Whole wheat, if you can)
  • Sliced cheese (your choice!)

INSTRUCTIONS:

  1. Put some butter into a bigger saucepan and brown the ground beef with it for about 15 minutes, then mix the Bechamel and some black pepper to taste, set aside.
  2. Finely chop the carrot and mix the frozen peas in another pan and let them cook for 15 minutes as well, then add the chopped parsley and the Passata, cook for another 2 minutes.
  3. Start preparing a pot with some water, bring to a boil and add the pasta, cook it until al dente. 
  4. Take a bowl and put the Mezze Maniche in, add the peas mixture in and mix, then add half of the meat mixture and mix again.
  5. Take a baking tray and grease it with butter and some bread crumbs while starting to add a pasta layer and crumble some of the boiled eggs on them followed by black pepper, parmesan and the sliced cheese, repeat the process with each layer and until the tray’s full and you finish the mixture.
  6. Onto the final layer add the 2 tablespoons of oil and top it with grated parmesan and bread crumbs for that nice crispy crust.
  7. Put in a preheated oven at 170C°(325F°) for 10/13 minutes.

3) High-Protein Xmas Minestrone

minestrone

How about a veggie delight packed with minerals, vitamins and awesome proteins for our friends veggie lovers out there? this wintery Minestrone has everything you need to make you feel amazing. The vegetarian option here only comes into place when we’re talking about the parmesan that’s in the recipe, otherwise this is vegan, and an EXPLOSION of flavors and goodness for your body.

INGREDIENTS:

  • Onion (1)
  • Celery (1 stalk)
  • Potatoes
  • Carrot
  • Peas (fresh or frozen)
  • Kidney Beans
  • Cannellini Beans
  • Lentils
  • Zucchini
  • Parsley
  • Olive Oil (Extra virgin)
  • Tomatoes
  • Red Cabbage
  • Squash\Pumpkin
  • Rosemary (1 little branch)
  • Water
  • Salt
  • Pepper
  • Parmesan (optional)

INSTRUCTIONS:

  1. Peel and wash all the vegetables, from the pumpkin take out the seeds, then dry the vegetables and start cutting them into chunks\little cubes, set them aside for now.
  2. Start to gently cook the carrot, the onion and the celery with 2 tbsp of olive oil for about 10 minutes, when softened, add all the beans and the Rosemary in it.
  3. Cover with water and then add the pumpkin, the cabbage, the potatoes & the lentils.
  4. After 20 minutes or so add the zucchini, the tomatoes and the peas, and let them cook for about 3 minutes, add the parsley and salt and pepper to your taste.
  5. Take out the rosemary, the Minestrone is ready, finish it with some olive oil and a sprinkle of parmesan if you like.

4) Italian Protein Packed Meatballs “Polpette”

Homemade meatballs couldn't be missing from this healthy high protein christmas recipes list!
These are the meatballs that I made out of my mini-recipe book that you can get FOR FREE by purchasing my amazing fitness guide (Sorry for the pic’s quality, but my camera isn’t the best, consider donating so I can afford something cool.)

What did you expect?
Since I’m Italian I can’t restrain myself from providing you a meatball recipe. This comes straight from my grandma, but with some healthier tweaks that don’t make compromises with the flavour! and after all, I’ve already included a few italian recipes in here already, so why not.

Now, you need to know that I don’t give THE EXACT quantities of the ingredients in my recipes as you’ve probably seen. In our family we do things “by eye” as that’s how most Italian families operate. So DON’T WORRY ABOUT QUANTITIES AND WEIGHING EVERYTHING! FOOL!

INGREDIENTS:
Meatballs

  • 1KG [2 pounds?] of Ground Turkey (If you can, ask your butcher to make it for you)
  • 2 Large Eggs
  • Bread crumbs – (You can either use whole wheat for a heartier flavor\ white for something lighter)
  • Fresh Parsley (dried works too… 😦 )
  • Fresh Basil (dried works too… 😦 )
  • Parmesan Cheese (Be generous with it) \ You can use Pecorino for an Intense Flavour, TRY IT!
  • Garlic Cloves (dried if you can’t 😦 )
  • 1 Big Onion. (Red kind) ½ for Meatballs ½ For Sauce

For The Salsa (Sauce):

  • Olive oil (2 Tbsp, Extra Virgin if you can)
  • Some of the garlic
  • Some of the onion
  • Salt
  • Black Pepper (A spicy dried pepper works great too.(
  • Thyme
  • Origano (It’s called Origano in Italian, not Oregano!)
  • Canned Tomatoes, crushed (EVEN BETTER take some tomatoes and mince them yourself) OR Passata, (Tomato Sauce).
  • *OPTIONAL* A Red Bell (sweet) Pepper.

DIRECTIONS:

Let’s start with the sauce.

1. Dice up your onion (*pepper) Sautee it with oil for a few minutes, then add garlic and stir. Cook for a few minutes while stirring.

2. Add your tomato and all the seasonings (See ingredients) bring up to a bubbly boil, then turn the heat down and let them gently simmer while you make the meatballs.

Meatballs.

3. In a large bowl put your ground meat of choice, eggs, chopped basil, bread crumbs, minced garlic, parsley, pecorino\parmigiano and onion together. (use parmigiano for more proteins) and mix until everything is well combined.

4. Once everything is well-mixed, you can start shaping the meatballs. They should be around the size of a golf ball.

5. Now while everything’s still hot and bubbly, you can start placing each meatball in the boiling sauce, make sure the sauce’s enough to keep the meatballs completely covered.

6. Then be sure to turn the heat on LOW & let them cook for about 2\3 Hours for a more enhanced flavor. (They don’t usually need THIS long, but they’ll taste better if you do cook them longer)

Enjoy the GAINZ AND THE ASTONISHING FLAVOR! YUM!

And have a mighty Christmas.

The 13 Best High Protein Foods You Didn’t Know About

Getting more protein into your diet is essential when trying to build muscle & maintain your muscle mass, that’s why you need a great selection of high protein foods to incorporate into your diet to satisfy that need.

Today I have for you a wide selection of my personal favorites protein-rich foods, that are sure to fulfill your daily protein intake.

Here’s My Personal List Of High Protein Foods:

1)Chicken Breast

the best of lean high protein foods, chicken breast

Chicken breast is crowned by the fitness community and in general as the king of healthy and lean protein sources, and for good reasons! a 100 g piece of skinless chicken breast provides 165 calories, a whopping 31 grams of protein and 3.6 grams of fat, making it an incredible candidate when you’re looking for lean high protein foods, since most of its calories come from its proteins.

2)Eggs

eggs are a convenient kind of high protein foods

Another great entry to our list that can’t miss it’s eggs, basically protein in a shell! some will argue that eating too many eggs can cause your cholesterol levels to spike but that’s some urban legend that doesn’t have to discourage you from eating them, since one egg packs just 75 calories with 7 grams of high quality protein.

3)Pork Chopsraw pork chops that have little fat, are great high protein foods

Pork Chops are one of THE MOST underrated source of protein ever, they’re so delicious and full of good vitamins and minerals for your body such as Riboflavin, Niacin, Vitamin B6, Zinc, Selenium and many more nutrients that are important for your bodily functions, they’re also low on fat considering they’re chops, with a 100 g cut containing approximately 7 g of fat and 22 g of protein, and they’re the best next source of lean meat protein right after chicken & turkey breast, your muscles will thank you.

4)Greek Yogurt

greek yogurt

I love Greek Yogurt, not especially because of the flavor (even though the full fat version is very yummy) but because this silky goodness is packed with protein, just 100 grams of it contains 10 g of protein, making it the perfect snack or post workout meal to get your proteins in, it’s versatile and you can pair it with fruit & nuts for added health benefits.

Yogurt also helps regulating your intestinal flora and helps when your stomach is upside down, making it a great ally to fix your intestinal problems.

5)Salmonsalmon is one of the healthiest high protein foods

When looking for healthy, lean protein you can’t go wrong with Salmon, this amazing oily fish is a panacea of benefits for your health, 113 g (4 ounces) of salmon contains just 170 calories, 26 g of protein and 6 g of total fat, it’s also one of the best sources of omega-3 fatty acids and docosahexaenoic acid (DHA) , a kind of omega-3 that are great for improving your inflammatory response and your heart health as well as improving your vision, and they also aid in losing fat. Fatty, oily fish like salmon are also a natural testosterone booster since it has an important role in hormone production.

6)Chicken Gizzardschicken gizzards

This is a special treat that few people know or consume on a regular basis, chicken gizzards are one of the best high protein foods you can get! they’re great stir-fried, in a hotpot or you can consume them cold, in a salad. 100 g of gizzards are also super low in calories, great for when you’re cutting and need protein, they just have 94 calories and are choked full of protein with 18 g while also having almost no fat with just 2 g of it overall, gizzards are great for a high protein diet and to lose weight, they are also a great source of vitamins and minerals.

Don’t be deceived by appearances if you have a sensible stomach, these little guys are amazing and have no funny smell if you cook them right, and they definitely deserve more recognition.

7)Chicken Heartschicken hearts

Stop giving me that funny look and trust me on this, I’m not crazy, you just have weak tastes! right after gizzards there’s chicken hearts, these yummy and overlooked delicacies are full with proteins when you take into consideration their size. 113 grams have 170 calories, 17 grams of protein and 10 grams of fat , they’re also usually VERY CHEAP (like gizzards) and are great for your wallet if you’re on a budget.

You can make them the Japanese way, seasoned with soy sauce & spices by skewering them and cooking them on a grill (Yakitori) this will eliminate most of the strong taste and smell, or if you want to keep the strong flavor and truly try something new and mindblowing, just stew them with onions, mushrooms, potatoes and season with black pepper and some red pepper flakes.

8)Tunatuna

Tuna claims itself a super respectable place in this high protein foods list with 100 grams containing a stunning 28 g of proteins, and 132 calories, whether you have it fresh or canned you can’t go wrong with choosing tuna, it’s an amazing source of protein which is readily available and if you choose the canned one, remains cheap and satisfies your protein macro needs, tuna is famous because of being a great, affordable protein alternative to those of you who want to do bodybuilding but they’re students, or broke.

And if you use your imagination you can also come up with delicious recipes, instead of enjoying it on its own, like this amazing tuna burger recipe, which is also packed with proteins! check it out.

9)Parmesan

parmigianoParmesan, in Italian “Parmigiano Reggiano” or “Parmigiano” it’s the dairy protein emperor of all the cheeses in existence and for good reasons, this globally renowned hard cheese is the one that contains THE MOST protein, with just 30 grams of Parmesan containing 10 g of proteins you can see why this Italian delicacy is the dairy emperor of gains and proteins, no cheese comes packed with this many proteins, enjoy it as a salty snack after your workout to fulfill your protein needs.

10)Beef Steakbeef steak

I’m a sucker for beef steaks, but I don’t agree with the narrative that red meat is “bad” for you, it’s not. If you have an active & healthy lifestyle, red meat is actually really good for you, beef steak in particular has 26 g of proteins (based off 100 grams) and is packed with Iron which is essential for optimal hormone production and cellular functions, it has also Zinc and B Vitamins, with that said, have it in moderation and you won’t have problems, instead you’ll reap incredible benefits.

Steak is also great for recovery and rebuilding muscle, so you can have it once in a while after a demanding bodybuilding session or is perfect, as example, as a recovery food after a surgery in order to rebuild tissue and replenish blood.

11)Horse Meat\Steak

horse steak meat

I can already hear the environmentalists and the animal rights activists angrily typing on their keyboards, and frankly, I couldn’t care less, just hear me out will you?

Horse meat is amazing and honestly too shunned upon, it’s considered a delicacy in many countries such as Italy, Japan, Belgium, Poland, Switzerland and many more, it’s leaner than beef and with a higher amount of protein, within 100 grams of horse meat you can find 28 g of protein. It has a gamey flavor and may not be everyone’s cup of tea, and that’s understandable, but you should definitely include it in your diet once in a while or try it out.

12) Lentilslentils

Do you think I’d leave my vegans & vegetarian friends without something to build their muscles with? lentils are an incredible plant based source of protein, 198 grams of cooked lentils contain 18 g of protein, they’re also packed with Iron, Thiamine, Niacin and a fair amount of fibers that can aid your digestion.

They come in different colors and flavors: Green lentils, Brown lentils, Red & Yellow lentils, Puy lentils and more, each kind of lentils has a different way of cooking and it’s suited to a particular dish over another, but they’re all sure to be high protein foods.

If you liked this list, please be sure to share it with your friends and tell me what you think in the comments, what are your protein sources of choice? have you tried any of my recommendations, and did you like them?

Take care, and keep on making gainz.

3 Ingredient Tuna Burger Recipe (Protein packed)

You don’t need to have a lot of ingredients to make an healthy, protein based meal, that’ll keep your beautiful muscles right where they are, and fill your belly up.

These yummy, 3 ingredient homemade Tuna burgers are protein packed and take things that you probably already have in your pantry and are the cheapest as they come.

You don’t have to add the optional things that i’ll list as they are awesome even without them.

Let’s get those quarantine GAINZ

Ingredients:

  • Tuna, canned (in water)
  • Beans (any kind of beans will do, use red for more protein)
  • Potatoes
  • Spring onion (optional)
  • Onion (optional)
  • Mint (optional)
  • Black pepper
  • Olive oil\Butter (for greasing the pan)

INSTRUCTIONS:

  1. Drain the tuna and beans, peel & boil the potatoes.
  2. Put the beans & potatoes in a bowl and mash them with a fork.
  3. Add the chopped spring onion and minced onion to the bowl, the pepper and the chopped mint and the tuna (DON’T mash it), a pinch of salt.
  4. Mix with your hands until well combined.
  5. Form the patties.
  6. Start heating the pan and add a knob of butter\dash of olive oil.
  7. Cook each side until crisp for at least 3 mins.
  8. Enjoy!

If you liked this recipe share it with your friends and family & tell me how it was & if you want more healthy protein-based recipes like this one, I’ll be sure to deliver.