High Protein Food Recipes And Protocol

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


  • Protein: 138g
  • Carbs: 12g
  • Fat: 155g
  • Energy: 2011 kcal


  • Cost: $7

Ingredients (per portion):

  • Minced pork meat: 760g
  • Broccoli: 250g
  • Spinach: 250g

Time required: 30 minutes


  1. Put the meat in a saucepan on 7/9 heat
  2. Fry the meat until it’s cooked through and a few minutes extra for margin
  3. Add the broccoli and spinach
  4. Fry until everything is well cooked
  5. Done

The protein smoothie


  • Protein: 79g
  • Carbs: 37g
  • Fat: 76g
  • Energy: 1141 kcal


  • Cost: $3

Ingredients (per portion):

  • Peanuts: 100g
  • Casein protein powder: 35g (~ 1dl)
  • Milk: 750 ml

Time required: 5 minutes

  1. Put the peanuts in a blender and blend it until it doesn’t get more granular
  2. Put the casein and milk in the same blender and blend it
  3. 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


  • Protein: 27g
  • Carbs: 20g
  • Fat: 22g
  • Energy: 375 kcal


  • Cost: $1

Ingredients (per portion):

  • Milk: 750 ml

Time required: 1 minute

  1. Pour milk into a huge glass or jug
  2. 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.



  • Protein: 244g
  • Carbs: 69g
  • Fat: 253g
  • Energy: 3528 kcal


  • 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.

2 responses to “High Protein Food Recipes And Protocol”

  1. […] general I’ve been feeling quite energetic on this diet and I really like the high protein smoothie that I make for lunch every day. It is filling, super easy to make, tasty and I can drink it while […]

  2. […] I mostly buy a lot of minced pork meat, milk, frozen vegetables and peanuts. It’s part of my high protein food protocol. This can of course be applied to any food. The limiting factors will be the shelf life of these […]

Leave a Reply

Your email address will not be published. Required fields are marked *