The Protein Hub

08/12/2025

06/12/2025

🥚 Egg Muffin Protein Bites (High Protein | Easy Meal Prep)

Ingredients:

6 eggs

1/3 cup milk

Salt to taste

Black pepper to taste

1/2 cup chopped bell peppers (red/green)

1/2 cup chopped spinach

1/3 cup chopped onion (optional)

1/2 cup cooked chicken / turkey / sausage (optional for extra protein)

1/3 cup shredded cheese (cheddar or mozzarella)

---

Instructions:

1. Preheat the oven to 350°F (180°C).

2. In a bowl, whisk together eggs, milk, salt, and pepper.

3. Add the veggies and cooked chicken/sausage to the mixture.

4. Mix everything well.

5. Grease a muffin tray lightly with oil.

6. Fill each muffin cup about ¾ full.

7. Bake for 20–25 minutes or until the tops are set and lightly golden.

8. Let them cool a bit, then remove — ready to eat!

---

⭐ Storage:

Store in the fridge for up to 4 days.

Freeze for up to 2 months. Reheat and enjoy.

06/12/2025

High-Protein Scrambled Eggs with Cheese

Ingredients (4 ingredients only!)

3 large eggs

2–3 tbsp milk or Greek yogurt (protein boost)

¼ cup shredded cheese (cheddar, mozzarella, or your choice)

Salt & black pepper — to taste

1 tsp butter or olive oil

(Optional but great for protein: 2 tbsp cottage cheese or 2 tbsp cooked chicken)

---

Instructions

1. Beat the eggs in a bowl and add:

milk or Greek yogurt

salt & pepper
Mix well until fluffy.

2. Heat a pan on medium and melt butter.

3. Pour eggs into the pan, let them sit for 5 seconds.

4. Slowly push eggs from edges to center using a spatula.
Don’t stir too fast — this makes them soft and fluffy.

5. When eggs are 80% cooked, add cheese and fold gently.

6. Cook for 10–20 seconds more until melted and creamy.

7. Serve hot with toast or avocado.

---

Protein Boost Options (choose any)

1 egg extra

2 tbsp cottage cheese

¼ cup cooked chicken breast

1 scoop unflavored protein powder (¼ scoop only)

02/12/2025

01/12/2025

30/11/2025

High-Protein Seafood Soup Recipe

Ingredients

1 tbsp olive oil

1 small onion (chopped)

3 garlic cloves (minced)

1 cup tomatoes (chopped)

1 cup mixed seafood (shrimp, fish cubes, squid, mussels)

1/2 tsp black pepper

1/2 tsp paprika

Salt to taste

2 cups low-sodium chicken or seafood broth

1/2 cup coconut milk or evaporated milk

1 tbsp lemon juice

Fresh coriander or parsley (for garnish)

---

Instructions

1. Heat oil: In a pot, heat olive oil on medium flame.

2. Add aromatics: Add chopped onion and cook until soft. Add garlic and sauté for 30 seconds.

3. Add tomatoes: Cook until tomatoes become soft and saucy.

4. Add seafood: Add shrimp, fish cubes, squid, and mussels. Stir for 2–3 minutes.

5. Season: Add salt, black pepper, and paprika.

6. Add broth: Pour in broth and bring to a gentle boil.

7. Make it creamy: Add coconut milk or evaporated milk. Cook for 5–7 minutes until seafood is cooked.

8. Finish: Add lemon juice and turn off heat.

9. Garnish: Top with fresh coriander/parsley.

---

Protein Boost Options (optional)

Add 1/2 cup boiled lentils

Add 1/2 cup cooked quinoa

Add extra shrimp (very high protein)

---

30/11/2025

29/11/2025

Crispy Grilled Prawns Recipe

Ingredients

500g large prawns (cleaned, deveined)

2 tbsp olive oil or melted butter

1 tbsp lemon juice

1 tsp garlic powder (or 2 minced garlic)

1 tsp paprika

1/2 tsp black pepper

1/2 tsp red chili flakes

1/2 tsp salt (adjust)

2 tbsp cornflour (for crispiness)

1 tbsp breadcrumbs (optional but makes extra crispy)

---

Instructions

1. Marinate

Mix in a bowl:
Olive oil + lemon juice + garlic + paprika + pepper + chili flakes + salt.
Add prawns, coat well.
Add cornflour + breadcrumbs and mix so prawns are lightly coated.
Rest 10–15 minutes.

---

2. Grill

On Grill/Pan/BBQ:

Preheat grill.

Brush a bit of oil.

Place prawns in a single layer.

Cook 2–3 minutes each side until crispy, golden, and curled.

Air Fryer Option:

200°C / 390°F for 6–8 minutes, shake halfway.

---

3. Serve

Garnish with lemon slices, chopped coriander, or parsley.

Serve with:

Garlic mayo

Spicy yogurt dip

Sweet chili sauce