Instagram story viewer> @theproteindiary> Posts

The Protein Diary

@theproteindiary

2.5K

followers

79

following

PCOS Girly on a journey to create balance whilst prioritising protein.
📍Sydney, Australia
TikTok - @the.protein.diary

POSTS STORIES REELS

Steak tartar with homemade potato chips

Look away if you’re not a raw meat lover.

This was a snack I made for my sisters and I. One of them usually won’t eat anything raw, and she tried this reluctantly and it got an ‘I’ll eat it again’ response. So it was deemed a big win in my eyes 😊

This was very simple to make too, I fried my own chips, but you can use the packet ones too.

I used:
Beef tenderloin/eye fillet - around 200g (bought at butcher and eaten same day, it has to be fresh if you’re eating it raw)
Dijon mustard - 1Tbspn
Chopped Chives - 1Tbspn
Pickles (chopped) - Around 1Tbspn
2 x egg yolks
1 Tbpsn chopped shallot/red onion
Capers chopped - 1Tbps
Salt and pepper to taste
Potato 1-2 medium

First very thinly slice the potatoes and fry until crispy and golden. Lightly salt as soon as they come out.

With the beef, the size of the pieces is purely preference, but chop finely.

Then mix with all the ingredients bar one yolk. Shape into a mound, make a dent the yolk for the top and serve with the chips.

This was a great high protein easy snack. More raw dishes to follow :)

#protein #steak #snack #healthy #fitness by @theproteindiary

Pesto eggs and beans with over 33g protein and 12g Fibre

If you have it with protein bread like the Coles low carb bread which had 10.5g protein per slice, you have an over 40g protein plant based breakfast.

I used:

1 x 400g can butter beans (half drained)
3 x Eggs
Pesto - I made my own but jarred is fine as well. I used a fair amount of Parmesan on mine which added another hit of protein.
Olive oil

In a small pan, heat some oil, then add the beans, bring to the boil and cook for a few mins until heated through.
Add some large dollops of pesto, bring that the boil.
Crack in the eggs, cover until they are cooked and top is opaque.

And done!

#protein #breakfast #eggs #healthy #fitness by @theproteindiary

Shakshuka style eggs with cheese and low carb bread bringing this to 49g protein and 9g Fibre (mostly from the bread)

This was yum, I ate it out of the pan, but please note, let it cool! It’s piping hot for ages after cooking.

I used:

3 x ripe tomatoes
2 x eggs (12g)
2 x slices Coles low carb bread (21g)
50g Parmesan (16g)
Olive oil
Grated garlic
Salt, pepper, paprika and chilli powder
Parsley for garnish

#protein #eggs #breakfast #healthy #fitness by @theproteindiary

Homemade Peanut Oat Protein Bars

I ended up with 10 small (uneven) cubes as I used too small of a container and they were too thick to cut evenly without cracking. I’d recommend using a larger tray so they’re thinner and easier to cut OR putting them in a muffin tray.

Macros divided by 5 ( Or for me per 2 pieces)
P17g C11.2g F15.2g Fibre 5.2g

I used:
@Coles Peanut protein powder - 60g
Soy protein crisps - 60g
Oats - 40g
Flaxseed meal - 25g
Coconut oil -50g
Sweetener 2-3Tbsp
Vanilla essence - 1Tbspn
Noshu White choc chips - 40g
Pinch of salt

Melt coconut oil on a pan over low heat.
Add in peanut powder & vanilla. Mix throughly together
Then mix in soy protein crisps, oats, flaxseed, white choc chips and a pinch of salt.

Press into a greased container and freeze.
Once completely solid, cut into desired pieces.

They tasted good too! I’ll be remaking.

#protein #bar #snack #healthy #fitness by @theproteindiary

Spinach and Feta Meatballs with a colourful crunch salad for a healthy easy dinner.

This was an easy and simple great low carb high protein light dinner which was mediterranean/Greek themed.

These meatballs don’t have any breadcrumbs, they’re pretty much just straight protein with some spinach.

You can use any mince, I used lean pork, but I had originally intended to use chicken mince but couldn’t find any that day.
To the mince, I grated in garlic and onion. Then added some cottage cheese, Parmesan cheese, chopped feta, eggs, dried dill, garlic powder, salt, frozen thawed spinach that has been wrung out.
Mix and form into meat balls, I baked them for around 25mins, but I recommend frying on a low-medium heat so they get that crispy texture on the outside.
Serve with salad and squeeze lemon over top as well.
The salad was chopped cucumber, tomato, yellow capsicum and red onion dressed with salt, dried oregano and olive oil.

#protein #dinner #fitness #salad #healthy by @theproteindiary

Truffle Parmesan soft scramble with low carb toast with & 52g Protein.

It’s 31g Protein without the toast, but with it, it’s 52g Protein and 8.5g Protein

Approx total macros:
P52 C5 F22 Fibre 8.5

3 x eggs (18g Protein)
50g lactose free cottage cheese (5g Protein)
25g shredded Parmesan (8g Protein)
Tartufi Truffle paste from @colessupermarkets (it’s like $8)
2 x slices Coles low carb protein bread (21g protein)
1 x Tbpsn olive oil
Salt

Beat eggs, cottage cheese, salt, some of the Parmesan and truffle paste together.

Then on a low low heat, add olive oil and then eggs to a small pan and mix slowly and constantly until it’s cooked and spreadable.

Add on the toasted bread, then sprinkle with remaining Parmesan and more truffle paste to preference.

It didn’t look too pretty but it tasted great! And it was a great after gym breakfast.

#protein #eggs #breakfast #healthy #fitness by @theproteindiary

Plantain Tostones with guacamole and chicken mince.

Ive never been familiar with plantains, but I see them used in Caribbean, Latin and African cooking and I wanted to try them.

I used a technique I beleive is more common in Latin America and The Caribbean.

To make them I peeled green plantains, I found them at @harrisfarms.
Then cut them up into maybe one inch pieces. Then on a low heat, heated oil and gently cooked them on each side briefly until lightly brown and they start softening. Like 1-2 mins each side.
Then pull them out and gently flatten with a cut, not too hard, you want them to be a Tostones shape that can be loaded.
Then dip in a mix of water, salt and garlic powder and then put back in the pan and fry till crispy.
I loaded with homemade guacamole and spiced chicken mince for a protein hit.

Can confirm they were phenomenal, and will be making again.

#protein #healthy #fitness #latin #foodie by @theproteindiary

Crispy Chickpeas - A healthy salty crunchy snack

Since I’ve known I’ve had PCOS/PMOS, I’ve cut out a lot of processed snacks to help manage my symptoms.
Salty crunchy snacks though I miss and I often fill that loss with homemade popcorn or something like this.
It’s easy, nutritious and cheap. It’s also Vegan and Gluten free!

I used a can of chick peas, drained. I used one from Aldi, it cost around $1.
Then toss with olive oil, garlic powder, paprika, chilli powder and salt. You do NOT need to use as much oil as I did, that was a mistake on my part.
Bake at 200 degrees Celsius for around 30 mins until Crispy. And done!
Then you have a healthy snack with a good hit of fibre and protein.

#protein #snack #healthy #fitness #pcos by @theproteindiary

Healthy Brownie Cookies , or more specifically Salted Double Chocolate Almond Flour Cookies.

They’re low carb, gluten free and so quick and easy to make! They a more like a fluffy cookie with a crispy outside and softer inside.

Approx macros per cookie:
P7 C2 F21.2 Fibre 3.3

I used:

100g Almond Flour
2 x eggs
50g coconut oil
30g @woolworths_au Coco powder
30g @noshufoods dark choc chips
Stevia sweetener - 5-6 tablespoons
Salt - around 1tspn
Vanilla extract
1/2 tspn baking powder

Mix all together, bar the chic chips. Then divide into 6 on a greased tray, divide choc chips between then for the top.
If you have flaky salt, add some to the top!

Bake at 200 degrees for 15 mins.

Let them cool completely and done!

#protein #snack #chocolate #healthy #fitness by @theproteindiary

Garlic Parmesan Chicken Wings

To make these I used:

Chicken V Wings from @coles
Olive oil
Garlic powder, paprika , chilli powder
Salt
Corn starch
Baking powder

For the sauce:
Grated garlic
Butter - melted
Lemon
Chopped parsley
Grated Parmesan

I’m a bowl, mix raw wings with some oil, the spices, salt, corn starch and baking powder.
Then bake at 200ish degrees delicious for 25 mins.

In a small bowl, add butter, garlic, chopped parsley and microwave around 1.5 mins until melted and fragrant.
Then add to a larger bowl, add lemon and Parmesan then toss with cooked wings and done!

Serve with sautéd broccolini and sauce of choice (not that it needs it) I made a blue cheese one.

This was a simple after work or even after gym dinner. It’s low effort and high protein and low carb.

Enjoy!

#protein #chicken #healthy #dinner #fitness by @theproteindiary

Birria Style Tacos

You make these for people you love, as they take a fair amount of time but it’s worth it every time. These were a request for my parents birthday dinner, their birthdays are 2 days apart, so our family celebrates them together.

Also definitely not claiming my recipe as authentic, it’s just how I make them.

For the meat used:
Beef chuck
Beef stock
Old el paso Taco seasoning,
Chipotle in adobo sauce
Chopped onions and garlic
Olive oil
Lime/lemon

For the rest:
Taco tortillas - Corn or flour ones work
Mozarella cheese
Chopped onion and coriander
Olive oil.
Lime

To make them, I cut up the chuck into cubes, covered in taco seasoning, then browned off in batches in a large pot.

Remove all meat once done, you may have to add more oil, then sauté the onions and garlic until fragrant. Then add in the stock and a few spoonfuls of the chipotle sauce, and more taco seasoning. Bring to the boil, add meat back in, bring to boil again, cover and cook on the smallest knob on the lowest possible heat for around 3 hours or until meat falls apart.

Once done, remove meat, shred. Then taste consommé, adjust seasoning if need be, add lime, salt, and more chipotle to preference.

Set up your station, consommé, shredded meat, cheese and chopped onion and coriander all within reach then begin assembly.

Heat pan with a bit of oil, dip tortilla into consommé, put in pan, add a small amount of meat, then cheese and some onion and coriander. Fold and flip until both sides are crispy (I use tongs and a spatula to make this easier and don’t over fill as it falls out)
Then repeat as many times as needed.

Serve with consommé on the side, lime wedge and pickled ren onions (if you have them)

#protein #mexican #dinner #love #healthy by @theproteindiary

Eggs, Potato Hash & Cheese Breakfast
With 29g Protein And 3.5g Fibre

Another weekend Egg breakfast. You can probably add vegetables of your choice in this to boost the fibre and nutrients. Corn would have worked well, or even capsicum.

For this version I used:

250g Spudlite potatoes (chopped into small cubes)
3 x eggs
25g Coles light mozarella
Olive oil
Spices (garlic powder, paprika, dried oregano, pinch of chilli powder) salt, pepper)

In a small pan, add raw potatoes and water, bring to a boil, and cook for around 10 mins, until potatoes are soft and have absorbed the water. (You may have to add more water at some point because they absorb it quickly)

Then add oil to the pan, starting browning off the potatoes.
Add the spices, stir and cook for another 1-2 mins.
Then make space for the eggs, crack them in.
Sprinkle the cheese over the top and cover the pan with a lid until eggs are cooked to preference and cheese is melted.

#protein #eggs #breakfast #healthy #fitness by @theproteindiary