New Year, New Me: High Protein Meals

1. Roasted Shrimp & Veggie Salad

Ingredients
for 2 servings

1 cup cherry tomato, sliced
1 cup shredded carrot
1 cup yellow bell pepper, diced
1 cup red onion, diced
1 cup asparagus, diced
1 lb shrimp
olive oil, to coat
chili powder, to taste
fresh oregano, to taste
salt, to taste
pepper, to taste
lime juice, to taste
1 large handful mixed greens
CHILI LIME VINAIGRETTE DRESSING

3 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon honey
½ teaspoon chili powder
salt, to taste
pepper, to taste

Preparation

1. Preheat oven to 400˚F (200˚C).
2. Add cut vegetables to a baking sheet lined with parchment paper.
3. Drizzle in olive oil and sprinkle with seasonings to your preference. Bake for 10 minutes.
4. Move veggies to the side to make space in the center of the baking sheet and add shrimp in a single layer.
5. Drizzle with olive oil and sprinkle with seasonings and lime juice to your preference. Bake for 5-8 minutes, until shrimp is fully cooked. Be careful not to overcook.
6. Mix dressing ingredients together in a small bowl.
7. In a large salad bowl, combine mixed greens, roasted shrimp, veggies, and vinaigrette dressing together.
8. Serve and enjoy!

2. Vanilla Protein Pancakes

Ingredients
for 2 servings

1 cup oat flour
2 scoops vanilla protein powder
1 teaspoon baking powder
1 teaspoon cinnamon
¾ cup egg white
4 tablespoons low-fat greek yogurt
1 teaspoon coconut oil

Preparation

1. In a bowl, mix oat flour, protein powder, baking powder, and cinnamon until fully blended.
2. Add egg whites and Greek yogurt to the bowl and mix until a batter-like consistency is reached.
3. Melt coconut oil in a skillet over medium-high heat and wipe down to prevent the pancakes from sticking.
4. Pour in some batter and cook pancakes until bubbles form all around the top of the pancake, then flip and cook for a few more minutes, or until cooked through.
5. Top your pancake stack with bananas, blueberries, or honey.
6. Enjoy!

3. Steak and Avocado Salad

Ingredients
for 2 servings

1 lb sirloin steak, about ½ inch (1cm) thick
salt, to taste
pepper, to taste
2 tablespoons oil
2 hearts romaine lettuce, chopped
3 hard-boiled eggs, diced
2 avocados, diced
2 cups cherry tomato, halved
3 tablespoons caesar dressing

Preparation

1. Salt and pepper the steak on both sides, being sure to rub in the seasoning.
2. Heat the oil in a pan over high heat until slightly smoking.
3. Sear the steak for about 2 minutes per side.
4. Rest the steak on a cutting board for 10 minutes.
5. Slice the steak.
6. In a large bowl, combine the lettuce, eggs, avocados, cherry tomatoes, steak, and dressing.
7. Toss the salad until evenly coated and serve.
8. Enjoy!

4. Tomato, Avocado, & Egg Salad

Ingredients
for 1 serving

1 hard-boiled egg, diced
¼ cup avocado, cubed
¼ cup roma tomato, diced
salt, to taste
pepper, to taste

Preparation

1. Combine all ingredients in a small bowl.
2. Mix until combined. Serve.
3. Enjoy!

5. Foil Pack Chicken And Rainbow Veggies

Ingredients
for 4 servings

VEGETABLES

1 red onion, diced
2 cups broccoli florets
1 yellow bell pepper, sliced
2 cups baby carrots
1 ½ cups cherry tomatoes
3 tablespoons olive oil
salt and pepper, to taste
pepper, to taste
8 sprigs thyme
3 cloves garlic
CHICKEN

4 chickens
olive oil
salt and pepper, to taste
pepper, to taste
1 pinch paprika
4 sprigs thyme
4 cloves garlic
SPECIAL EQUIPMENT

2 baking trays
aluminum foil

Preparation

1. Preheat oven to 400°F/200˚C.
2. Place red onion, broccoli, yellow bell pepper, baby carrots, and cherry tomatoes evenly on a baking tray. (Try not to let the vegetables overlap too much so they roast properly.)
3. Season with olive oil, salt, and pepper (to taste).
4. Add sprigs of thyme and garlic clove halves on top of the vegetables.
5. Tear off four pieces of aluminum foil, approximately 12 in x 12 in (30 x 30 cm).
6. Lay down the foil and place the chicken breast in the center for each one.
7. Season both sides of the chicken with olive oil, salt, pepper, and paprika (all to taste).
8. Add sprigs of thyme and garlic clove on top of each chicken breast.
9. Bring the top and bottom edge of the foil into the center and fold a couple of times. Fold in the left and right sides a couple of times to seal the foil pack.
10. Place all 4 chicken foil packs on a baking tray.
11. Bake for 30 minutes.
12. Enjoy!