The Protein Hub

11/01/2026

06/01/2026

🥗 Grilled Chicken Caesar Salad (Classic American)
🕒 Time

Prep: 15 minutes | Cook: 10–12 minutes
Serves: 2–3

🧺 Ingredients
For the Grilled Chicken

Chicken breast – 1 large (or 2 small)

Olive oil – 1 tbsp

Salt – ½ tsp

Black pepper – ½ tsp

Garlic powder – ½ tsp

Italian seasoning – ½ tsp

For the Salad

Romaine lettuce – 1 large head, chopped

Croutons – ½–¾ cup (golden & crunchy)

Parmesan cheese – shaved, ¼–⅓ cup

Capers – 1 tbsp (optional but authentic)

For Caesar Dressing

Mayonnaise – ½ cup

Parmesan cheese (finely grated) – ¼ cup

Lemon juice – 1½ tbsp

Dijon mustard – 1 tsp

Garlic – 1 small clove, finely minced

Worcestershire sauce – ½ tsp

Black pepper – to taste

Olive oil – 1–2 tbsp (to thin, if needed)

👨‍🍳 Instructions
1. Grill the Chicken

Brush chicken with olive oil and season with salt, pepper, garlic powder, and Italian seasoning.

Grill on a hot pan or grill at medium-high heat for 5–6 minutes per side until cooked through.

Rest 5 minutes, then slice diagonally into thick pieces.

2. Make the Dressing

In a bowl, whisk mayonnaise, grated Parmesan, lemon juice, Dijon, garlic, Worcestershire, and black pepper.

Adjust thickness with olive oil if needed.

3. Assemble the Salad

Place romaine lettuce in a wooden bowl.

Drizzle with Caesar dressing and toss lightly.

Add croutons and capers.

Arrange sliced grilled chicken across the top.

Finish with generous Parmesan shavings and cracked black pepper.

03/01/2026

🧀🥦 Cheese & Veggie Egg Bake Recipe
Ingredients (2–3 servings)
4 large eggs

½ cup milk (or almond milk)

½ cup bell peppers, chopped

½ cup broccoli or zucchini, chopped

¼ cup onion, finely chopped

½ cup shredded cheese (cheddar, mozzarella, or feta)

1 tsp olive oil or butter

Salt & black pepper, to taste

Chili flakes or paprika (optional)

How to Make
Preheat oven

Preheat to 375°F (190°C).

Lightly grease a baking dish.

Cook veggies

Heat oil in a pan.

Sauté onion, bell peppers, and broccoli/zucchini for 3–4 minutes until slightly soft.

Prepare egg mix

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

Stir in sautéed veggies and half the cheese.

Bake

Pour mixture into the baking dish.

Sprinkle remaining cheese on top.

Bake for 20–25 minutes, until set and lightly golden.

Serve

Let rest 5 minutes, slice, and enjoy.

Healthy Variations
High-protein: Add egg whites or cottage cheese

Low-carb: Skip milk and use heavy cream

Spicy: Add jalapeños or green chilies

Indian-style: Add cumin, turmeric, and garam masala

Approximate Nutrition (per serving)
Protein: 20–25 g

Calories: ~300

03/01/2026

🌯 Egg White Veggie Wrap Recipe
Ingredients (1 wrap)
4–5 egg whites

1 whole-wheat or low-carb tortilla

¼ cup bell peppers, finely chopped

¼ cup onions, chopped

¼ cup spinach or zucchini

1 tbsp olive oil or cooking spray

Salt & black pepper, to taste

Chili flakes or green chili (optional)

How to Make
Cook the veggies

Heat oil or spray in a pan.

Sauté onions and bell peppers for 2–3 minutes.

Add spinach/zucchini and cook until soft.

Add egg whites

Pour in egg whites, season with salt & pepper.

Scramble gently until fully cooked and fluffy.

Warm the wrap

Heat tortilla on a pan for 20–30 seconds.

Assemble

Place egg-white veggie mix in the center.

Add chili flakes or sauce if desired.

Roll tightly into a wrap.

Optional Add-Ons
Avocado slices (healthy fats)

Low-fat cheese or feta

Salsa or yogurt-mint sauce

Approximate Nutrition
Protein: 25–30 g

Calories: ~250–300

Low fat | High fiber

03/01/2026

🌯 Egg & Veggie Breakfast Burrito Recipe
Ingredients (1–2 burritos)
2 large eggs

1 large whole-wheat tortilla

¼ cup bell peppers, chopped

¼ cup onion, finely chopped

¼ cup spinach or mushrooms

2 tbsp shredded cheese (cheddar or mozzarella)

1 tsp olive oil or butter

Salt & black pepper, to taste

Chili flakes or hot sauce (optional)

How to Make
Cook the veggies

Heat oil in a pan.

Sauté onions and bell peppers for 2–3 minutes.

Add spinach or mushrooms and cook until soft.

Scramble the eggs

Beat eggs with salt and pepper.

Pour into the pan and cook gently, stirring, until fluffy.

Warm the tortilla

Heat the tortilla on a pan for 20–30 seconds per side.

Assemble the burrito

Place the egg-veggie mix in the center.

Sprinkle cheese on top.

Add hot sauce if you like.

Wrap

Fold in sides and roll tightly into a burrito.

Optional Add-Ons
Avocado slices or guacamole

Black beans for extra protein

Salsa or pico de gallo

Nutrition (approx.)
Protein: 20–25 g

Calories: ~300–350

Fiber: High (from veggies & whole wheat)

03/01/2026

🥚 Hard-Boiled Egg Protein Plate Recipe
Ingredients (1 serving)
2–3 large eggs (hard-boiled)

½ cup cottage cheese or Greek yogurt

½ avocado, sliced

1 small cucumber or tomato, sliced

A handful of spinach or mixed greens

1 tsp olive oil (optional)

Salt & black pepper, to taste

Chili flakes or paprika (optional)

Lemon wedges (optional)

How to Prepare
Boil the eggs

Place eggs in a pot and cover with water.

Bring to a boil, then simmer for 9–10 minutes.

Transfer to cold water, peel, and slice in half.

Assemble the plate

Arrange the eggs on one side.

Add cottage cheese or Greek yogurt.

Place avocado slices, cucumber/tomato, and greens neatly around.

Season

Sprinkle salt, black pepper, and chili flakes or paprika.

Drizzle olive oil and squeeze lemon juice if desired.

Protein Boost Options
Add grilled chicken slices or turkey breast

Sprinkle chia seeds or pumpkin seeds

Serve with a slice of whole-grain toast

Approximate Nutrition (2 eggs + cottage cheese)
Protein: 25–30 g

Calories: ~350

Healthy fats: From eggs & avocado

01/01/2026

Easy Scalloped Potatoes with Garlic, Thyme, and Parmesan cheese.

01/01/2026

Berry & Granola Yogurt Parfait
Ingredients (1 large serving)

1½ cups plain or vanilla Greek yogurt

½ cup fresh strawberries, sliced (plus 1 whole strawberry for topping)

¼ cup fresh blueberries

½ cup granola (crunchy, honey or nut-based works best)

1–2 tablespoons honey or maple syrup

Optional: pinch of cinnamon or chia seeds

Instructions

Prepare the glass
Use a tall, clear glass so the layers are visible.

First layer
Spoon ¼–⅓ cup yogurt into the bottom of the glass.

Fruit & crunch layer
Add a small layer of sliced strawberries, blueberries, and granola.

Second yogurt layer
Add another ¼–⅓ cup yogurt, spreading it evenly.

Repeat fruit layer
Add another mix of berries and granola.

Final topping
Finish with a generous handful of granola, extra berries, and place a whole strawberry on top.

Drizzle
Drizzle honey or maple syrup over the top, letting it drip slightly down the sides.

Serving Tips

Serve immediately for maximum crunch

Chill 10–15 minutes if you prefer a firmer texture

Perfect for breakfast, post-workout snack, or light dessert

01/01/2026

Grilled Steak with Mashed Potatoes, Gravy & Croissant
🥩 Ingredients (Serves 2)
For the Steak
2 ribeye steaks (1–1¼ inch thick)

1 tbsp olive oil

Salt & freshly ground black pepper (to taste)

1 tsp garlic powder (optional)

1 tsp smoked paprika (optional)

For the Mashed Potatoes
3 large russet potatoes, peeled and cubed

3 tbsp unsalted butter

½ cup warm milk or heavy cream

Salt to taste

White pepper or black pepper (optional)

For the Savory Gravy
2 tbsp butter

2 tbsp all-purpose flour

1 cup beef broth (warm)

¼ tsp garlic powder

Salt & pepper to taste

For Garnish & Side
1 tbsp fresh parsley, finely chopped

2 large butter croissants (store-bought or homemade)

👨‍🍳 Instructions
1️⃣ Prepare the Mashed Potatoes
Boil cubed potatoes in salted water for 15–18 minutes until fork-tender.

Drain well and mash while hot.

Add butter and warm milk gradually.

Mash until smooth and creamy. Season with salt and pepper.

Cover and keep warm.

2️⃣ Make the Gravy
Melt butter in a pan over medium heat.

Whisk in flour and cook for 1–2 minutes until lightly golden.

Slowly add warm beef broth while whisking continuously.

Simmer until thickened (about 3–4 minutes).

Season with garlic powder, salt, and pepper. Set aside.

3️⃣ Grill the Steak
Bring steaks to room temperature (about 20 minutes).

Rub with olive oil, salt, pepper, and optional spices.

Heat grill pan or outdoor grill to high heat.

Grill steaks:

3–4 minutes per side for medium-rare

4–5 minutes per side for medium

Rest steaks for 5 minutes, then slice thickly.

Spoon warm gravy over the steak and sprinkle with chopped parsley.

4️⃣ Warm the Croissant
Warm croissants in the oven at 325°F (165°C) for 4–5 minutes until flaky and golden.

🍽️ Plating (Like the Photo)
Arrange sliced steak on a clean white plate.

Spoon gravy over steak and allow some to pool naturally.

Add a mound of mashed potatoes with gravy on top.

Place the croissant gently on the mashed potatoes.

Finish with fresh parsley.

✅ Result
A restaurant-style comfort meal with:
Juicy, pink-centered grilled steak

Creamy mashed potatoes with rich gravy

A flaky, buttery croissant for balanc

01/01/2026

POST NAMBR 2 🟩 Top Left Panel
Scrambled Eggs with Broccoli, Mushrooms & Avocado
Ingredients:
2 eggs
1 cup broccoli florets (steamed or lightly roasted)
½ cup sliced brown mushrooms
½ avocado, diced
1 tsp olive oil or butter
Salt & black pepper (to taste)
Method:
Heat olive oil in a pan over medium heat.
Sauté mushrooms until soft and lightly browned.
Add broccoli and cook for 1–2 minutes.
Whisk eggs with salt and pepper, pour into pan.
Gently scramble until just set.
Serve with fresh diced avocado on the side.
Healthy Tip: High in protein, fiber, and healthy fats.

🟨 Top Right Panel
Avocado Toast with Sunny-Side Eggs & Fresh Fruit
Ingredients:
1 slice whole-grain bread
1–2 eggs
½ avocado (sliced)
½ banana (sliced)
Handful of raspberries & strawberries
Salt & cracked black pepper
Olive oil or butter
Method:
Toast the bread until golden.
Fry eggs sunny-side-up in a lightly oiled pan.
Place eggs on toast; season with salt and pepper.
Serve avocado slices on the side.
Add banana, raspberries, and strawberries to finish.
Healthy Tip: Great balance of carbs, protein, and antioxidants.

🟦 Bottom Left Panel
Whole-Grain Toast, Soft-Boiled Eggs & Greens Plate
Ingredients:
2 slices whole-grain or dark bread
2 eggs
Mixed greens (arugula, spinach)
Cherry tomatoes (halved)
½ avocado
Olive oil, salt & pepper
Coffee or latte (optional)
Method:
Boil eggs for 6–7 minutes, then cool and halve.
Toast bread slices.
Arrange greens and tomatoes on the plate.
Add avocado and eggs.
Drizzle olive oil, season lightly.
Serve with coffee on the side.
Healthy Tip: Fiber-rich and heart-healthy meal.

🟧 Bottom Right Panel
Sausages with Scrambled Eggs, Tomatoes & Avocado
Ingredients:
2 breakfast sausages (chicken or turkey preferred)
2 eggs
Cherry tomatoes (halved)
½ avocado
Chopped chives
Olive oil, salt & pepper
Method:
Pan-cook sausages until browned and cooked through.
Scramble eggs gently with salt and pepper.
Plate sausages, eggs, tomatoes, and avocado.
Sprinkle chives over scrambled eggs.
Healthy Tip: Choose lean sausages for lower fat content.

Grilled Steak with Mashed Potatoes, Gravy & Croissa

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)

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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!

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⭐ Storage:

Store in the fridge for up to 4 days.

Freeze for up to 2 months. Reheat and enjoy.