Proteic Main Dishes

🍽️ High-Protein Main Dishes

Looking for hot, satisfying meals that help build muscle without spending hours in the kitchen? These gym-approved dishes are perfect for lunch, dinner, or post-workout fuel.

👉 Fit Chicken Rice – Easy High-Protein Meal

👉 High-Protein Turkey & Veggie Stir-Fry

👉 Chickpea & Tuna Patties

👉 Protein Oat Flatbread

👉 Savory Protein Shakshuka

More recipes coming soon!

Save this page and check back every week for new high-protein meals 💪🔥

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Protein Oat Pancakes – Quick High-Protein Breakfast

💪 High-protein – No sugar – No flour 🥣 Ingredients : 40 g oats 1 scoop protein powder (vanilla or chocolate flavor) 1 egg 100 ml milk or plant-based drink 1/2 banana mashed or sweetener to taste Optional: cinnamon 🥄 Instructions : Blend all ingredients until smooth. Heat a non-stick pan with a bit of oil or cooking spray. Pour small portions of the batter to form pancakes. Cook 1–2 minutes on each side until golden. Serve with healthy toppings: Greek yogurt, fruit, peanut butter or a touch of honey. 💡 Extra tips : You can prepare the batter the night before and store it in the fridge. Add 1/2 tsp of baking powder if you want them fluffier.

Fit Chicken Rice

💪 High protein – Quick – Budget-friendly 🥣 Ingredients : 150 g chicken breast 100 g cooked rice (use microwave rice packs if needed) 1 cup frozen or canned mixed veggies 1 tsp olive oil (optional) Spices: garlic powder, black pepper, curry, paprika, salt 🥄 Instructions : Cut the chicken into small chunks. Season with garlic powder, salt and pepper. Cook in a non-stick pan or microwave until fully cooked. Add the rice and vegetables. Mix everything well. Microwave for 1–2 more minutes until hot. Add curry or paprika for extra flavor, and a drizzle of olive oil if desired. 🔥 Gymbro Tip : Prepare 3 portions and store them in meal prep containers for the week. Gains without stress. 🧠 Macros (approx. per portion) : Calories: ~450 Protein: ~40g Carbs: ~40g Fats: ~12g

Protein Mug Brownie

💪 High protein – Low sugar – Microwave recipe 🍫 Ingredients : 1 scoop chocolate protein powder 1 tbsp cocoa powder (unsweetened) 1 tbsp oat flour or ground oats 1/4 tsp baking powder 1 egg or 3 tbsp egg whites 2–3 tbsp milk or plant-based drink Optional: stevia, dark chocolate chips, peanut butter 🔥 Instructions : Mix all ingredients in a mug or small bowl until smooth. Microwave for 30–45 seconds (don’t overcook – it should be gooey!). Add toppings like a spoon of peanut butter, Greek yogurt, or fruit. 💡 Gymbro Tip : Want it fudgier? Use only egg whites and add a tiny square of dark chocolate in the middle before microwaving. Trust me. 🧠 Macros (approx.) : Calories: ~220 Protein: ~25g Carbs: ~10g Fats: ~7g

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