Prep time: 15 minutes

Cooking time: 30 minutes

Serves: 4-6

Ingredients:

• 1 box of gluten free pasta
• 2 tsp of extra-virgin olive oil
• 1 small yellow onion, diced
• 1 clove garlic, minced
• 1 tsp pink salt
• ¼ tsp freshly ground black pepper
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 cup spinach
• 1 jar organic pasta sauce
• 2 lbs ground buffalo
• 1 container of cottage cheese (24 ounces)
• 3 eggs at room temperature, beaten
• 2 Tbsp finely grated parmesan cheese
• 2 cups of mozzarella cheese, grated

Directions:

1. Cook pasta according to package.
2. In a 12-inch skillet, heat the olive oil and the diced onion, and cook for 5 minutes, stirring frequently.
3. Add the minced garlic, and continue to cook, stirring frequently, until the garlic is fragrant and the onion is softened and translucent.
4. Add buffalo and cook until browned.
5. In a separate small bowl, place the cottage cheese, egg and parmesan cheese, and spices. Set the mixture aside.
6. In the 12-inch skillet, add in al dente noodles and cottage cheese mixture, and ⅓ of the grated mozzarella cheese.
7. Cover the skillet and bring to a simmer over low to medium heat.
8. Top with remaining cheese.

More protein meals to fuel your performance:

A Perfect Protein Venison Enchilada Recipe

The post Fast Fuel: 30 Minute Buffalo High Protein Pasta Skillet appeared first on Breaking Muscle.

Protein powders are renowned for their ability to pack a lot of protein into small, mixable portions. These powders have an appropriate interest and following, particularly for bodybuilders. However, there are a number of athletes who, for various reasons, do not wish to use refined powders. For athletes with a less intense need for concentrated protein, but who still want to build or maintain lean muscle, a whole foods approach to post-workout protein intake is more desirable and perhaps even better for your body.

Proteins need to be balanced with fat and carbohydrates in order to satisfy you and mitigate hunger. Nature does a great job of packaging proteins within whole foods. The proteins found in whole food are easier for the body to utilize as the right combo of fats and carbs are present to allow for full assimilation of both the protein and the other nutrients.

Post-workout smoothies are a popular way for athletes to boost recovery and replenish the nutrients lost during training. Without using a protein powder, it can be tricky to pack a lot of protein into a smoothie. I’ve created three smoothies that do not use any refined protein powders yet still provide 25 or more grams of protein in each smoothie.

Building a protein smoothie with whole foods is an exercise in layering. Combine creamy proteins like yogurt, quark, cottage cheese, beans, and nut butters with protein-heavy seeds or grains like hemp, chia, oats, or quinoa and you can’t go wrong.

Apple Pie Protein Smoothie

Prep time: 5 min

Serves: 1 (27g protein)

Ingredients:

• 1 apple, peeled and cored
• 1 cup plain unsweetened Greek yogurt
• 1 cup spinach
• ½ cup almond milk
• ½ cup rolled oats (Note: if you want a smoother consistency, use cooked oats)
• ¼ teaspoon cinnamon
• Pinch of nutmeg
• 1 tablespoon coconut sugar, honey, or maple syrup (optional, or sweeten to taste)

Preparation Instructions:

Add all ingredients to a blender and puree until smooth.

Photo credit: Kari Lund

Cocoa Banana Bean Protein Smoothie

Prep time: 5 min

Serves: 1 (25g protein)

Ingredients:

• 1 banana
• ½ cup cooked or canned black beans, drained and rinsed
• 2 tablespoons chia seeds
• 2 tablespoons almond butter
• 1 tablespoon unsweetened cocoa powder
• 1 ¼ cups almond milk
• 1 teaspoon vanilla
• 1 tablespoon coconut sugar, honey, or maple syrup (optional, or sweeten to taste)

Preparation Instructions:

Add all ingredients to a blender and puree until smooth.

Quark Berry Protein Smoothie

Prep time: 5 min

Serves: 1 (32g protein)

Ingredients:

• 15 whole strawberries, hulled
• 10 raspberries
• 6 oz container plain unsweetened quark cheese (a German style spoonable fresh cheese) or substitute cottage cheese or Greek yogurt
• ¼ cup cooked or canned chickpeas, drained and rinsed
• 1 tablespoon hemp seeds or white chia seeds
• ½ cup almond milk or coconut milk
• 1 teaspoon lemon juice
• 1 tablespoon coconut sugar, honey, or maple syrup (optional, or sweeten to taste)

Preparation Instructions:

Add all ingredients to a blender and puree until smooth.

More ideas for balanced meals:

Green Fuel: Walleye with Kale Bruschetta

The post Trio of Post Workout Protein Smoothies appeared first on Breaking Muscle.