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Cover of High Protein — 120 recipes with real protein (Portuguese edition)

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High Protein — 120 recipes with real protein

From breakfast to dessert, with the grams worked out so the macros add up.

$19.99taxes included · PDF · instant download

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  • 120 recipes
  • Macros per serving for every recipe: calories, protein, carbs, fat and fiber
  • Rico's note and Rico's tip in every recipe
  • A Thermomix® or similar version where it makes sense
  • Storage and reheating written with meal prep in mind

What's inside

20Breakfasts
35Lunches
40Dinners
15Snacks
10Sweets

Some of the recipes

5-Day Meal PrepHigh ProteinVegetarian

Almond croissant baked oats

Croissant vibes, with melted almond butter and caramelized almonds.

384 kcal26 g protein28 min
5-Day Meal PrepAir FryerHigh Protein

Apple cinnamon baked oats

Pieces of sautéed apple hidden in fluffy baked oats.

350 kcal31 g protein33 min
High ProteinQuick & EasyVegetarian

Sweet banana scramble

Like scrambled eggs, but sweet — a different way to eat banana and egg.

220 kcal27 g protein15 min
High ProteinQuick & EasyVegetarian

Banana and cottage cheese skillet cake

Creamy inside thanks to the cottage cheese, ready in 12 minutes with no oven.

336 kcal34 g protein12 min
5-Day Meal PrepHigh ProteinQuick & Easy

Carrot oat skillet cake

Cooked in a skillet, it tastes like carrot cake.

340 kcal32 g protein12 min
High ProteinQuick & Easy

Tapioca and cheese crepioca

A crispy tapioca and cheese crepe (a Brazilian favorite), ready to fill however you like.

318 kcal20 g protein12 min
Full contents all 120 recipes, one by one

Breakfasts

  1. Almond croissant baked oats
  2. Apple cinnamon baked oats
  3. Sweet banana scramble
  4. Banana and cottage cheese skillet cake
  5. Carrot oat skillet cake
  6. Tapioca and cheese crepioca
  7. Savory chicken muffins
  8. Egg white omelet with mushrooms and spinach
  9. Mushroom and tomato omelet with oregano
  10. Tiramisù overnight oats
  11. Creamy scrambled eggs with spinach
  12. Savory oat pancakes
  13. Tiramisù oatmeal
  14. Egg white porridge with cinnamon
  15. Scrambled eggs with spinach and tomato
  16. Sardine toast with tomato and cilantro
  17. Matcha French toast with raspberries
  18. Protein French toast
  19. Bread-free ham and cheese melt
  20. Chicken avocado wrap

Lunches

  1. Avocado stuffed with chicken and cilantro
  2. Light seafood rice with shrimp and mussels
  3. Shredded duck rice (arroz de pato)
  4. Light arroz de pato (Portuguese duck rice) with vegetables
  5. Roasted salt cod with chickpeas and spinach
  6. Salt cod with chickpeas in the Varoma
  7. Turkey and spinach meatballs
  8. Chicken skewers with curry sauce
  9. Salmon bowl with raw vegetables
  10. Crispy tofu bowl with stir-fried vegetables
  11. Juicy air fryer chicken breast
  12. Grilled mackerel with tomato and red onion salad
  13. Chickpea falafel with yogurt
  14. Chicken with spiced cauliflower rice
  15. Chicken stir-fry with almonds and broccoli
  16. Turkey burger with shoestring sweet potatoes
  17. Grilled squid with arugula and tomato salad
  18. Almond-crusted chicken nuggets
  19. Vegetable omelet with roasted sweet potato
  20. Grilled black scabbardfish with banana and passion fruit
  21. Turkey stir-fry with brown rice
  22. Turkey stir-fry with broccoli and toasted almonds
  23. Grilled hake with sweet potato and broccoli
  24. Crustless spinach and feta quiche
  25. Light rancho (Portuguese meat, chickpea and pasta stew)
  26. Tuna salad with chickpeas and fresh vegetables
  27. Seared tuna salad with avocado and quinoa
  28. Chicken salad with red bell pepper
  29. Lentil salad with grilled vegetables
  30. Chicken and vegetable quiche
  31. Octopus salad with roasted sweet potato
  32. Warm broccoli and chicken salad
  33. Baked salmon with sweet potato and broccoli
  34. Chicken strips with bell peppers and red onion
  35. Gluten-free tuna and avocado wrap

Dinners

  1. Sesame-crusted seared tuna
  2. Lighter butter chicken
  3. Zucchini cannelloni with meat
  4. Grilled horse mackerel with fresh salad
  5. Three-bean chili
  6. Stuffed meat cups
  7. Mediterranean chicken thighs with olives
  8. Shredded chicken crêpes au gratin
  9. Lentil dahl with spinach
  10. Air fryer sea bream with baked sweet potato
  11. Quick empadão (Portuguese meat and potato pie)
  12. Hake fillets with cauliflower mash
  13. Air fryer mango ginger chicken
  14. Shredded chicken with vegetable sauce
  15. Chicken stuffed with mushrooms and spinach
  16. Chicken and vegetable wok stir-fry
  17. Salt cod and sweet potato gratin
  18. Burger on a sweet potato and carrot base
  19. Sweet potato burger
  20. High-protein pumpkin mac and cheese
  21. Chicken Alfredo pasta
  22. Pasta with roasted salmon and tomato
  23. Creamy tuna pasta
  24. Chickpea mini pizzas
  25. Coconut chicken noodles
  26. Turkey breast stuffed with mushrooms and chestnuts
  27. Turkey stir-fry with broccoli and garlic
  28. Chicken crust pizza
  29. Grilled sea bass with green asparagus
  30. Chicken salad with green apple
  31. Roasted salmon with fresh herbs
  32. Air fryer walnut-crusted salmon
  33. Creamy Tuscan salmon
  34. Salmon stuffed with spinach and cheese
  35. Grilled sardines with sweet roasted peppers
  36. Tofu à Brás
  37. Carrot tart with smoked salmon
  38. Chicken and mushroom bake
  39. Savory shredded chicken pie
  40. Trout with a sliced almond crust

Snacks

  1. Frozen Greek yogurt and strawberry bark
  2. Sautéed shrimp with garlic, lemon and parsley
  3. Banana oat protein milkshake
  4. Chocolate protein milkshake
  5. Strawberry protein milkshake
  6. Tuna and olive pâté
  7. Tuna salad with avocado and arugula
  8. Octopus salad with chickpeas and bell pepper
  9. Quick tuna and black-eyed pea salad
  10. Canned sardines with roasted pepper
  11. Yogurt bowl with granola and nuts
  12. Greek yogurt bowl with kiwi, strawberry and chia
  13. Chicken and vegetable croquettes
  14. Lettuce, tuna and carrot wraps
  15. Lettuce wraps with chicken and carrot

Sweets

  1. Frozen bolo de bolacha (Portuguese cookie cake)
  2. Nut and berry crumble
  3. Berry "cheesecake" protein ice cream
  4. Banana cinnamon protein ice cream
  5. Coffee protein ice cream
  6. Dark chocolate protein ice cream
  7. Cookies & cream protein ice cream with oat cookies
  8. Pistachio protein ice cream
  9. Yogurt with quick blueberry compote
  10. Pastel de nata ice cream (Portuguese custard tart)

No surprises: every recipe in the book is listed here. Click any of them to see, free, the full ingredient list, macros per serving, allergens and the start of the method.