Tag Archives: high protein

High Protein Low Carbohydrate (5:2 Diet or Paleo) Breakfast

High Protein Low Carbohydrate (5:2 or Paleo Diet) Breakfast
Serves 2
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Prep Time
5 min
Total Time
15 min
Prep Time
5 min
Total Time
15 min
236 calories
17 g
375 g
11 g
18 g
4 g
315 g
310 g
7 g
0 g
6 g
Nutrition Facts
Serving Size
315g
Servings
2
Amount Per Serving
Calories 236
Calories from Fat 101
% Daily Value *
Total Fat 11g
17%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 375mg
125%
Sodium 310mg
13%
Total Carbohydrates 17g
6%
Dietary Fiber 4g
16%
Sugars 7g
Protein 18g
Vitamin A
138%
Vitamin C
87%
Calcium
21%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 large onion chopped
  2. 1/2 cup kale
  3. 1/2 cup beetroot leaves
  4. 2 cups baby spinach
  5. 1/2 cup mushrooms chopped
  6. 1/2 cup Swiss chard
  7. 1/2 cup rocket
  8. 1/2 cup red cabbage
  9. 4 eggs
  10. 10g Parmesan cheese shaved
Instructions
  1. Brown onions in olive oil and add baby spinach, beetroot leaves, kale, mushrooms, Swiss chard, red cabbage and rocket in a flat frying pan. Add Parmesan cheese, salt and pepper.
  2. Fry 4 eggs separately till crisp . Serve immediately.
Notes
  1. Eat this breakfast and drink a big mug of peppermint tea to start your day. This is suitable for individuals on the 5:2 diet. Remember on fasting days you are trying to keep your energy intake to 500kJ/day.
  2. You may alter the recipe a little by removing Parmesan cheese if you are following the high-protein low-carbohydrate Paleo Diet.
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calories
236
fat
11g
protein
18g
carbs
17g
more
Kitchen Cures http://kitchencures.imagos.com.au/

High Potassium, Magnesium and Protein Green Smoothie

High Potassium, Magnesium and Protein Green Smoothie
Serves 2
This smoothie is high in antioxidants and good for lowering your blood pressure.
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Prep Time
5 min
Cook Time
2 min
Total Time
7 min
Prep Time
5 min
Cook Time
2 min
Total Time
7 min
162 calories
41 g
0 g
1 g
3 g
0 g
586 g
42 g
29 g
0 g
0 g
Nutrition Facts
Serving Size
586g
Servings
2
Amount Per Serving
Calories 162
Calories from Fat 5
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 42mg
2%
Total Carbohydrates 41g
14%
Dietary Fiber 5g
20%
Sugars 29g
Protein 3g
Vitamin A
46%
Vitamin C
153%
Calcium
6%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 2 slices pineapple cubed
  2. 1 cup baby spinach
  3. 1 leaf of kale chopped
  4. 1 stick of celery
  5. 1 small banana
  6. 1 tsp. Bioceuticals Ultra Muscleze
  7. 1 scoop Beneprotein
  8. 1 tsp. honey
  9. 2.5 cups water
  10. 1/2 tsp. Spirulina
  11. 2 apricots seeds removed
Instructions
  1. Place everything in a blender and blend for two minutes till smooth.
Notes
  1. This drink is high in potassium, magnesium and these nutrients will help relax your blood vessels and lower your blood pressure. You will also sleep better at night. The high protein will help replenish the amino acids required to make neurotransmitters.
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calories
162
fat
1g
protein
3g
carbs
41g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Gluten Free Porridge

Gluten Free Porridge
Serves 1
This is a delicious gluten free porridge, giving you a good and healthy start into the day. Sophisticated with prunes, raisins, vanilla, cinnamon and almonds. By adding hemp seeds this porridge also provides good fatty acids (especially omega-3). It is also high in calcium which is important for bone health.
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Cook Time
10 min
Total Time
15 min
Cook Time
10 min
Total Time
15 min
518 calories
93 g
0 g
11 g
12 g
1 g
374 g
9 g
27 g
0 g
8 g
Nutrition Facts
Serving Size
374g
Servings
1
Amount Per Serving
Calories 518
Calories from Fat 77
% Daily Value *
Total Fat 11g
18%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 9mg
0%
Total Carbohydrates 93g
31%
Dietary Fiber 6g
25%
Sugars 27g
Protein 12g
Vitamin A
10%
Vitamin C
0%
Calcium
56%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. almond milk 1 cup
  2. quinoa flakes 1/3 cup
  3. vanilla been 1
  4. cinnamon 1/4 tsp.
  5. prunes 3
  6. raisin 1 tsp.
  7. hemp seeds 1/2 tsp.
  8. maple syrup to taste
  9. almonds, sliced 1 tbsp.
Instructions
  1. Boil almond milk.
  2. Add quinoa flakes and return to boil. Cook for 30 seconds. Stir frequently.
  3. Add vanilla, cinnamon, prunes, raisins and hemp seeds and cook another 30 seconds while stirring.
  4. Remove from heat and allow to cool down.
  5. Add maple syrup to taste, mix and sprinkle with almonds.
Adapted from Shape.com
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calories
518
fat
11g
protein
12g
carbs
93g
more
Adapted from Shape.com
Kitchen Cures http://kitchencures.imagos.com.au/

Ham and Vegie Slice

Ham and Veggie Slice
Serves 4
This ham and veggie slice is a goo meal for weight loss. It is rich in vegetables (and vitamins) and protein, but very low in fat.
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Prep Time
20 min
Cook Time
35 min
Total Time
55 min
Prep Time
20 min
Cook Time
35 min
Total Time
55 min
288 calories
22 g
310 g
13 g
22 g
5 g
215 g
420 g
4 g
0 g
6 g
Nutrition Facts
Serving Size
215g
Servings
4
Amount Per Serving
Calories 288
Calories from Fat 112
% Daily Value *
Total Fat 13g
19%
Saturated Fat 5g
26%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 310mg
103%
Sodium 420mg
18%
Total Carbohydrates 22g
7%
Dietary Fiber 2g
9%
Sugars 4g
Protein 22g
Vitamin A
108%
Vitamin C
16%
Calcium
16%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Eggs 6
  2. Plain flour 60g
  3. Zucchini, grated and drained 1 cup
  4. Sweet corn kernels or can drained 1/2 cup
  5. grated carrot 1 cup
  6. grated capsicum 1/2 cup
  7. leek, chopped 1/2 cup
  8. lean ham, chopped 100g
  9. grated reduced-fat cheese 50g
Instructions
  1. Preheat oven to 180 degree Celsius.
  2. Beat eggs and flour together until smooth.
  3. Add zucchini, corn, carrot, capsicum, leek and ham and combine.
  4. Pour into a dish lightly sprayed with oil. Top with cheese.
  5. Bake for 30-40 minutes until set.
Notes
  1. Modified from Healthy Food Fast
Adapted from Healthy Food Fast
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calories
288
fat
13g
protein
22g
carbs
22g
more
Adapted from Healthy Food Fast
Kitchen Cures http://kitchencures.imagos.com.au/

Tuna and Pasta Bake

Tuna and Pasta Bake
Serves 6
This delicious Tuna and Pasta Bake supplemented with peas and mushrooms is high in protein. It is suitable for malnourished individuals.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
463 calories
47 g
146 g
19 g
25 g
10 g
232 g
291 g
6 g
0 g
7 g
Nutrition Facts
Serving Size
232g
Servings
6
Amount Per Serving
Calories 463
Calories from Fat 165
% Daily Value *
Total Fat 19g
29%
Saturated Fat 10g
50%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 146mg
49%
Sodium 291mg
12%
Total Carbohydrates 47g
16%
Dietary Fiber 3g
11%
Sugars 6g
Protein 25g
Vitamin A
17%
Vitamin C
5%
Calcium
23%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Butter 50g
  2. Plain flour 3 tbsp.
  3. Milk 1,5 cups
  4. Sustagen Hospital Formula Vanilla 4 scoops
  5. Salt and Pepper to taste
  6. Grated tasty cheese 1/2 cup
  7. Spiral pasta, cooked 250g
  8. hard boiled eggs, shelled and quartered 3
  9. Can tuna in brine or water, drained 425g
  10. Frozen peas 1/2 cup
  11. Mushrooms 250g
  12. Grated cheese, for topping 1/2 cup
  13. Fresh breadcrumbs 1/2 cup
  14. nutmeg to taste
Instructions
  1. Preheat oven to 180 degree Celsius/ 170 degree Celsius fan forced. Grease a 30cm x 20cm baking dish.
  2. Melt butter in a small saucepan, add flour and cook for 1 minute. Remove from heat.
  3. Gradually whisk in milk, return to heat and bring to the boil stirring continually until sauce thickens.
  4. Stir in Sustagen and tasty cheese until melted and smooth. Season with salt, pepper and nutmeg.
  5. Arrange cooked pasta, egg, tuna, peas and mushrooms into baking dish. Pour over sauce and mix through.
  6. Sprinkle with grated cheese and breadcrumbs and bake in oven for 20 minutes or until golden.
Notes
  1. Modified from Nestle Health Science
Adapted from Nestle Health Science
beta
calories
463
fat
19g
protein
25g
carbs
47g
more
Adapted from Nestle Health Science
Kitchen Cures http://kitchencures.imagos.com.au/

Low Lactose Banana Berry Smoothie

Low Lactose Banana Berry Smoothie
Serves 4
This delicious low lactose Banana Berry Smoothie is high in protein and rich in potassium. It is suitable for malnourished individuals and especially those who can not digest lactose.
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Prep Time
3 min
Total Time
3 min
Prep Time
3 min
Total Time
3 min
482 calories
46 g
3 g
1 g
4 g
1 g
276 g
53 g
41 g
0 g
0 g
Nutrition Facts
Serving Size
276g
Servings
4
Amount Per Serving
Calories 482
Calories from Fat 9
% Daily Value *
Total Fat 1g
2%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 3mg
1%
Sodium 53mg
2%
Total Carbohydrates 46g
15%
Dietary Fiber 2g
7%
Sugars 41g
Protein 4g
Vitamin A
1%
Vitamin C
43%
Calcium
13%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Lactose free milk Zymil 800ml
  2. small banana, sliced 4
  3. cup vanilla yogurt 1 cup
  4. honey 8 tsp.
  5. frozen berries 1 cup
  6. Sustagen Hospital Formula Vanilla 480g
Instructions
  1. Place all ingredients in a blender and process until well combined.
  2. Pour into glass and serve.
Notes
  1. Modified from Nestle Health Science
beta
calories
482
fat
1g
protein
4g
carbs
46g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Milkshake – Strawberry

Milkshake – Strawberry
Serves 5
This is a refreshing fruity milkshake, rich in tryptophan which is a precursor of serotonin which regulates our moods and melatonin which helps us to sleep well at night as it regulates our circadian rhythm.
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Prep Time
2 min
Total Time
2 min
Prep Time
2 min
Total Time
2 min
228 calories
22 g
24 g
11 g
11 g
5 g
255 g
60 g
6 g
0 g
5 g
Nutrition Facts
Serving Size
255g
Servings
5
Amount Per Serving
Calories 228
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 24mg
8%
Sodium 60mg
3%
Total Carbohydrates 22g
7%
Dietary Fiber 2g
7%
Sugars 6g
Protein 11g
Vitamin A
8%
Vitamin C
64%
Calcium
45%
Iron
30%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Milk f/c 700ml
  2. Strawberries 15x
  3. Tofu/Yoghurt Jalna 250ml
  4. Ice Cream Strawberry 4 scoops
  5. Sustagen Strawberry or Milk Powder 4 tbsp.
  6. Vanilla Essence 3 tsp.
  7. Cream ½ cup
Instructions
  1. Place ingredients in a blender, blend and serve.
Notes
  1. Tip – This drink is rich in vitamin C and proteins.
beta
calories
228
fat
11g
protein
11g
carbs
22g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Milkshake – Chocolate

Milkshake - Chocolate
Serves 5
Chocolate is rich in potassium which can lower blood pressure. Potassium store tends to be drained when a resident is on diuretics for blood pressure. This is also a high protein drink which is rich in tryptophan which is a precursor of serotonin which regulates our moods. Melatonin which helps us to sleep well at night as it regulates our circadian rhythm.
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Prep Time
2 min
Total Time
2 min
Prep Time
2 min
Total Time
2 min
258 calories
20 g
36 g
15 g
12 g
7 g
219 g
83 g
17 g
0 g
7 g
Nutrition Facts
Serving Size
219g
Servings
5
Amount Per Serving
Calories 258
Calories from Fat 128
% Daily Value *
Total Fat 15g
22%
Saturated Fat 7g
35%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 36mg
12%
Sodium 83mg
3%
Total Carbohydrates 20g
7%
Dietary Fiber 1g
3%
Sugars 17g
Protein 12g
Vitamin A
10%
Vitamin C
1%
Calcium
48%
Iron
29%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Milk f/c 700ml
  2. Nesquick Chocolate 2tbsp.
  3. Tofu/Yoghurt Jalna 250ml
  4. Ice Cream Vanilla 4 scoops
  5. Sustagen Choc or Milk Powder 4tbsp.
  6. Vanilla Essence 3 tsp.
  7. Cream ½ cup
Instructions
  1. Place ingredients in a blender, blend and serve.
beta
calories
258
fat
15g
protein
12g
carbs
20g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Milkshake – Vanilla

Milkshake - Vanilla
Serves 4
This is a deliciously rich high protein vanilla milkshake. It is suitable for malnourished individuals as well as those suffering from dysphagia.
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Prep Time
2 min
Total Time
2 min
Prep Time
2 min
Total Time
2 min
318 calories
23 g
42 g
16 g
14 g
8 g
265 g
93 g
19 g
0 g
8 g
Nutrition Facts
Serving Size
265g
Servings
4
Amount Per Serving
Calories 318
Calories from Fat 143
% Daily Value *
Total Fat 16g
25%
Saturated Fat 8g
38%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 42mg
14%
Sodium 93mg
4%
Total Carbohydrates 23g
8%
Dietary Fiber 1g
3%
Sugars 19g
Protein 14g
Vitamin A
11%
Vitamin C
1%
Calcium
57%
Iron
35%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Milk f/c 700ml
  2. Tofu/Yoghurt Jalna 250ml
  3. Ice Cream Vanilla 4 scoops
  4. Sustagen Vanilla or Milk Powder 4 tbsp.
  5. Nesquick Vanilla 2tbsp.
  6. Vanilla Essence 6 tsp.
  7. Cream ½ cup
Instructions
  1. Place ingredients in a blender, blend and serve.
beta
calories
318
fat
16g
protein
14g
carbs
23g
more
Kitchen Cures http://kitchencures.imagos.com.au/

Milkshake – Rose

Milkshake - Rose
Serves 5
This is a rich rose and vanilla flavoured milkshake. This is particularly well-received by Middle Eastern residents. It is high in essential amino acids and is particularly recommended for elderly vegetarians as an adjunct to normal nutrition.
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Prep Time
2 min
Total Time
2 min
Prep Time
2 min
Total Time
2 min
237 calories
17 g
34 g
13 g
11 g
6 g
216 g
74 g
14 g
0 g
6 g
Nutrition Facts
Serving Size
216g
Servings
5
Amount Per Serving
Calories 237
Calories from Fat 114
% Daily Value *
Total Fat 13g
20%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 34mg
11%
Sodium 74mg
3%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
3%
Sugars 14g
Protein 11g
Vitamin A
9%
Vitamin C
1%
Calcium
46%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Milk f/c 700ml
  2. Nesquick Vanilla 2tbsp.
  3. Tofu/Yoghurt Jalna 250ml
  4. Ice Cream Vanilla 4 scoops
  5. Rose Water 4tbsp.
  6. Rose Essence Red 3 tsp.
  7. Cream ½ cup
Instructions
  1. Place ingredients in a blender, blend and serve.
beta
calories
237
fat
13g
protein
11g
carbs
17g
more
Kitchen Cures http://kitchencures.imagos.com.au/