High-protein meals can help you stick to a calorie deficit for fat loss.
Fat loss coach and personal trainer Jordan Syatt shared six of his favorite recipes.
Dietitian Nichola Ludlam-Raine said they offer a fantastic range of nutritional benefits.
As a personal trainer and fat loss coach, Jordan Syatt is often asked what he eats when he wants to lose a few pounds.
Ultimately, he doesn't change his meals much, only his portion size, Syatt told Business Insider. This is how he sticks to a calorie deficit, which leads to fat loss.
Syatt's wife, whom he refers to simply as Nee Nee to protect her privacy, makes most of the food in their household, and has put together a series of recipe e-books for Syatt's fat loss coaching squad, The Inner Circle.
Syatt shared six of the recipes with BI, from shakshuka to pesto chicken pasta.
Dietitian Nichola Ludlam-Raine read through the recipes and told BI that they offer a fantastic range of nutritional benefits.
"The Caesar salad and shakshuka are particularly rich in vitamins and fiber, thanks to their generous use of vegetables and eggs, which are great for digestive health and maintaining energy levels," Ludlam-Raine said. "The Greek yogurt Caesar dressing is a healthier, probiotic-rich alternative to traditional dressings, reducing calorie and fat intake without compromising on taste."
The turkey fagioli is particularly high in protein due to the lean turkey and beans, supporting muscle health and satiety, she added.
Take a look.
A staple in Syatt's house, this shakshuka goes well with low-fat cottage cheese for extra protein and Israeli salad for extra vegetables, as well as tortillas, he said.
Nutrition per serving: 270 calories, 16 grams protein, three grams fiber
2 tablespoons extra virgin olive oil
1/2 yellow onion, diced
2 tablespoons garlic, minced
2 cans of diced tomato (28 ounces)
Seasonings, to taste: oregano, basil, paprika, red pepper flakes, salt, black pepper
In a large, deep non-stick skillet, sauté two tablespoons of olive oil, diced yellow onion, and minced garlic for a few minutes until golden brown (but not burned).
Once the onion and garlic are golden brown, add two large diced tomato cans to the skillet and season with oregano, basil, paprika, salt, black pepper, and red pepper flakes, measuring to your liking.
Stir the mixture, cover, and leave on medium heat for a few minutes.
Crack eight eggs on top of the tomato, evenly spread out. Cover and let the eggs cook through, about 10-12 minutes.
Optional: add a bit of parsley on top, serve in bowls, and enjoy!
This recipe came from Syatt's wife's great-grandmother, who moved to the US from Naples, Italy. It's now a family favorite, he said.
Nutrition per serving: 415 calories, 36 grams protein, five grams fiber
1 pound 93% lean ground turkey
2 small cans of tomato juice (5.5 ounces)
2 cans of white kidney beans
3-4 large garlic cloves, minced
½ white onion, diced
3 tablespoons olive oil
Dash of white pepper
Dash of dried basil
1 teaspoon salt
1 teaspoon sugar
In a deep, large non-stick skillet, sauté two minced large cloves of garlic in three tablespoons of olive oil. Add a dash of white pepper.
As soon as the garlic starts to brown add a sprinkle of dried basil.
Add two small cans of tomato juice, beans, salt, and sugar. Cook for a while but don't let the beans get mushy.
Cook the ground turkey separately: sauté with the onion and one tablespoon of minced garlic and season with salt and pepper.
Add the ground turkey to the tomato and beans and serve.
Pesto Pasta Chicken Blitz
Syatt and his wife often make this dish with whatever vegetables they have in the fridge, so you can be creative.
Nutrition per serving: 223 calories, 19 grams protein, four grams fiber
2 grilled chicken breasts (6 ounces)
1 cup whole wheat pasta
5 cups steamed broccoli, or other vegetables
3 tbsp pesto
1 cup fresh cherry tomatoes
In a large mixing bowl, dice the chicken breast. Toss in the cooked veggies.
Wash and dry the tomatoes then cut each in half. Season with salt, pepper, and drizzle with extra virgin olive oil. Air fry for a few minutes and add to the pesto bowl.
Mix together and serve.
Jordan's Fiber Bomb
This bowl of yogurt with berries and cereal is a great high-protein breakfast or snack.
Nutrition per serving: 315 calories, 25 grams protein, 20 grams fiber
1/2 cup Kellogg's All-Bran Buds (or other wheat bran cereal)
1 cup fat-free Greek yogurt
1/2 cup of berries
In a bowl, combine Kellogg's All-Bran Buds with the yogurt. Top with your favorite fresh berries.
Nee Nee's Dense Caesar Salad
"This salad is one of my all time favorites!" Nee Nee said. "I love this salad because I find a traditional Caesar salad never quite fills you up." It's delicious with added kale or other veggies, and pairs well with the low-calorie Caesar dressing (recipe below) and grilled chicken for protein, she said.
Nutrition per serving: 131 calories, five grams protein, 10 grams fiber
3 cups romaine lettuce, chopped
1 cup kale, chopped (optional)
½ cup chopped tomatoes
1 cup roasted vegetables such as broccoli and shaved Brussels sprouts
2-3 tablespoons parmesan cheese
Black pepper to taste
Handful of croutons
Mix all ingredients together in a large bowl, top with Greek yogurt Caesar dressing, mix thoroughly, and enjoy.
Greek Yogurt Caesar Dressing
This Caesar dressing is delicious, low-calorie, and made without mayonnaise and raw eggs, Syatt's wife said.
"Please add a generous amount of fresh black pepper, it really makes a difference," Syatt's wife said. "The anchovy paste gives the dressing the Caesar taste so please don't skip it."
Calories per serving (two tablespoons): 97
½ cup plain Greek yogurt
¼ cup extra virgin olive oil
¼ cup freshly grated parmesan cheese
2 teaspoons anchovy paste or 4 canned anchovies
1-2 garlic cloves
1 tablespoon fresh lemon juice
1 teaspoon dijon mustard
1 teaspoon worcestershire sauce
2 tablespoons milk
Salt and fresh black pepper
Add all ingredients to a bowl and whisk. Serve immediately with the salad or store in a jar in the fridge for up to three days.
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