High Calorie High Protein Recipes

BREAKFAST OPTIONS

High Calorie High Protein Scrambled Eggs (695kcal, 31g protein per serving)

Makes 1 serving

Ingredients

• 2 eggs
• ¼ cup (60mL) cream
• 1 tablespoon (5g) butter
• ½ cup grated (120g) cheese
• Salt and pepper

Directions

1. Put eggs and cream in a bowl and whisk together.
2. Melt butter in non-stick frying pan.
3. Pour egg mixture into frying pan and cook for 20 seconds then stir with fork.
4. Cook for another 20 seconds or until egg sets.
5. Sprinkle over the grated cheese and add salt and pepper to taste.
6. Serve with buttered toast.

High Calorie High Protein Oatmeal (500kcal, 22g protein per serving)

Makes 1 serving

Ingredients

• 2 heaped tablespoons (40g) skim milk powder
• ¼ (60mL) cup pouring cream
• 1/3 cup (80g) rolled oats
• ½ cup (120mL) milk

Directions

1. Mix ingredients in saucepan, adding water if required.
2. Stir over medium heat for approximately 5 to 7 minutes.
3. Sweeten to taste (examples include: honey, sugar, dried fruit, stewed fruit, fresh fruit, yoghurt, nuts).

High-Calorie, High-Protein Fruit Smoothie (320kcal, 19g protein per serving)

Makes 1 large serving

Ingredients

• ¾ cup (170g) orange juice
• 1 banana
• 6 frozen strawberries (unsweetened)
• 3 tablespoons (45g) protein powder

Directions

1. Place all ingredients in blender.
2. Blend until smooth.

Avocado Juice (715kcal, 18g protein per serving)

Makes 1 serving

Ingredients

• 1 ripe avocado
• 1 cup (240mL) full cream milk
• 1 tablespoon (15g) skim milk powder
• 1 tablespoon (15mL) honey

Directions

1. Cut the avocado in half. Remove the seed and scoop the pulp into a blender.
2. Add honey.
3. Blend for 15 seconds.
4. Add the milk powder and milk bit by bit and blend until smooth.
5. Serve immediately or refrigerate until serving.

Fortified Milk (220kcal, 14g protein per serving)

Makes 4 servings

Ingredients

• 1 Liter full fat milk
• 4 tablespoons (60g) skim milk powder

Directions

1. Pour milk into a jug.
2. Add 4 tablespoons of milk powder.
3. Stir in milk powder with a whisk.
4. Refrigerate until serving.

*Note this milk can be used in any milk-based drinks (e.g. tea, coffee, hot chocolate, smoothies), porridge/oatmeal, custard and pudding, and white sauces to add to pasta, vegetables and fish.

LUNCH/DINNER OPTIONS

Tuna Salad (280kcal, 16g protein per serving)

Makes 4 servings

Ingredients

• 170g can tuna packed in oil
• 2 hard-boiled eggs
• ¼ cup (60mL) onion, chopped
• 2 tablespoons (30g) sweet pickle relish
• ¼ cup (60mL) mayonnaise (or more, if desired)

Directions

1. Open can and drain off oil.
2. Mix drained tuna with eggs, onion, relish, and mayonnaise.
3. Refrigerate until ready to serve.

Beef Stroganoff (480kcal, 29g protein per serving)

Makes 4 servings

Ingredients

• 500g beef strips
• 1 onion, finely chopped
• 1 tablespoon (15mL) oil
• 1 cup (240g) sliced mushrooms (canned or fresh)
• 1 tablespoon (15mL) tomato paste
• 1 packet beef stroganoff seasoning
• 1 cup (240mL) sour cream
• Full fat milk, extra

Directions

1. Heat oil in frying pan and cook onion until soft.
2. Add beef strips and cook until brown.
3. Add mushrooms, seasoning, tomato paste and sour cream, stir well.
4. Add extra milk to achieve desired consistency.
5. Serve with cooked rice or pasta.

Pasta Carbonara (885kcal, 35g protein per serving)

Makes 4 servings

Ingredients

• 1 tablespoon (15mL) oil
• 1 cup (240mL) cream
• 1 ½ cups (360g) grated parmesan or any cheese
• 5 rashers beef or turkey bacon, chopped
• 1 garlic clove, crushed
• 400g packet spaghetti

Directions

1. Heat oil in frying pan.
2. Fry bacon and garlic until brown, set aside.
3. Cook spaghetti in saucepan according to packet directions.
4. Drain pasta, place back in saucepan and add cream, stirring through.
5. Add bacon and cheese, and then return to the hot plate/ stove top.
6. Stir over low heat.

Chicken Curry (720kcal, 35g protein per serving)

Makes 4 servings

Ingredients

• 1 tablespoon oil
• 4 chicken thighs fillets, chopped
• 1½ -2 cups green beans (trimmed, fresh or frozen)
• ¼ cup mild green curry paste
• 400ml can coconut cream
• 1½ cups rice cooked according to packet instructions

Directions

1. Heat oil in large frying pan and add green curry paste cooking for one minute or until fragrant.
2. Add chicken and cook for 10 minutes.
3. Stir in coconut cream and bring to a boil.
4. Simmer uncovered for 20 minutes.
5. Add beans cover and leave for 10 minutes.
6. Serve with rice.

SNACK/DESSERT OPTIONS

High-Calorie, High-Protein Baked Custard (380kcal, 14g protein per serving)

Makes 4 servings

Ingredients

• 2 cups (480mL) full fat milk
• 1 cup half-and-half
• 5 eggs
• ⅔ cup (160g) sugar
• ¼ teaspoon (1g) salt
• 1 teaspoon (5g) vanilla

Directions

1. Preheat oven to 350ºF (180ºC)
2. Mix milk and cream in saucepan. Heat until mixture steams but does not boil. Remove from heat and cool.
3. Place eggs, sugar, and salt in a bowl and mix well.
4. Pour cooled milk slowly into the mixture and mix well.
5. Fill 4 single-serving baking dishes ¾ full.
6. Set dishes in a baking pan and put in the oven.
7. Pour hot water into the baking pan (do not add water to the custard dishes). The water level should be even with the custard. This helps custard to bake evenly and have a smooth texture.
8. Bake about 50 minutes or until a knife inserted in the custard comes out clean.
9. Serve warm or cool.
10. Store in the refrigerator.

High-Calorie, High-Protein Instant Pudding (240kcal, 8g protein per serving)

Makes 4 servings

Ingredients

• 1 box instant pudding mix
• 340g can evaporated milk
• ½ cup (120mL) full fat milk
• Frozen whipped topping (optional)
• Chocolate syrup (optional)

Directions

1. Wash the lid on the can of milk.
2. Pour the canned and the whole milk into a large bowl or blender container.
3. Slowly pour the instant pudding mix into the milk and mix or blend until smooth.
4. Pour into 4 dishes. Refrigerate and serve cold.
5. For more calories, top with frozen whipped topping and drizzle with chocolate syrup.

Classic Milkshake (450kcal, 19g protein per serving)

Makes 1 serving

Ingredients

• 1 cup (240mL) full fat milk
• 1 tablespoon (15g) milk powder
• 2 scoops (100mL) ice cream
• Flavor of choice such as chocolate or strawberry syrup, instant coffee, vanilla essence or honey

Directions

1. Blend all ingredients until smooth.
2. Serve immediately or refrigerate until serving.