SAMYOS.FIT

HIGH PROTEIN
Recipe Book

10 Precision-Crafted Recipes
30g Protein · 5g Fat · 100g Carbs

30gProtein
5gFat
100gCarbs
~565Calories
5 Vegetarian · 5 Non-Vegetarian
→
SAMYOS.FIT

Table of Contents

VEGETARIAN
01Spiced Lentil & Brown Rice Power Bowl4
02Chickpea & Oat Protein Pancakes6
03Tofu Stir-Fry with Jasmine Rice & Edamame8
04Black Bean & Quinoa Stuffed Bell Peppers10
05Greek Yogurt Pasta with White Beans & Spinach12
NON-VEGETARIAN
06Grilled Chicken with Sweet Potato & Broccoli14
07Tuna & White Rice Bowl with Cucumber Salsa16
08Turkey Mince & Lentil Stuffed Baked Potato18
09Shrimp Fried Rice with Egg Whites20
10Baked Cod with Chickpea & Roasted Vegetables22
Each recipe delivers ~565 kcal per serving
SECTION 01

Vegetarian
Recipes

Five plant-powered meals crafted to fuel your body with precision macros — no compromise on flavour.

5 Recipes
Lentil Rice Bowl
01
VEGETARIAN

Spiced Lentil & Brown Rice Power Bowl

30gProtein
5gFat
100gCarbs
565kcal

Ingredients

  • 200g cooked green lentils
  • 150g cooked brown rice
  • 100g non-fat Greek yogurt
  • 50g spinach, wilted
  • 1 tsp cumin seeds
  • 1 tsp turmeric
  • 1 tsp garam masala
  • 1 tsp olive oil
  • 2 cloves garlic, minced
  • Salt & pepper to taste
  • Fresh coriander to garnish

Method

  1. Heat olive oil in a pan over medium heat. Add cumin seeds and let them splutter for 30 seconds.
  2. Add minced garlic and sauté for 1 minute until golden.
  3. Add cooked lentils, turmeric, and garam masala. Stir well and cook for 3–4 minutes.
  4. Add wilted spinach and mix through. Season with salt and pepper.
  5. Serve over brown rice. Top with a dollop of Greek yogurt and fresh coriander.
Protein Pancakes
02
VEGETARIAN

Chickpea & Oat Protein Pancakes

30gProtein
5gFat
100gCarbs
565kcal

Ingredients

  • 80g rolled oats
  • 100g canned chickpeas, drained
  • 150g non-fat Greek yogurt
  • 2 egg whites
  • 30g unflavoured whey protein
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • Pinch of salt
  • Cooking spray
  • Fresh berries to serve

Method

  1. Blend oats into a fine flour. Add chickpeas and blend until smooth.
  2. Mix in Greek yogurt, egg whites, protein powder, baking powder, vanilla, and salt. Stir to a thick batter.
  3. Heat a non-stick pan over medium heat and spray with cooking spray.
  4. Pour ¼ cup batter per pancake. Cook 2–3 minutes per side until golden.
  5. Stack and serve with fresh berries. No syrup needed — naturally sweet!
Tofu Stir Fry
03
VEGETARIAN

Tofu Stir-Fry with Jasmine Rice & Edamame

30gProtein
5gFat
100gCarbs
560kcal

Ingredients

  • 200g firm tofu, cubed
  • 150g cooked jasmine rice
  • 80g shelled edamame
  • 100g mixed bell peppers
  • 2 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp fresh ginger, grated
  • 2 cloves garlic, minced
  • 1 tsp cornstarch
  • Spring onions to garnish

Method

  1. Press tofu dry with paper towels. Toss with cornstarch and a pinch of salt.
  2. Heat sesame oil in a wok over high heat. Add tofu and cook until golden on all sides, about 5 minutes.
  3. Add garlic and ginger, stir for 30 seconds. Add bell peppers and edamame.
  4. Pour in soy sauce and toss everything together for 2 minutes.
  5. Serve over jasmine rice, garnished with spring onions.
Stuffed Bell Peppers
04
VEGETARIAN

Black Bean & Quinoa Stuffed Bell Peppers

30gProtein
5gFat
100gCarbs
565kcal

Ingredients

  • 2 large bell peppers, halved
  • 150g cooked quinoa
  • 150g canned black beans
  • 100g non-fat cottage cheese
  • 50g corn kernels
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 2 tbsp tomato passata
  • Salt & pepper to taste
  • Fresh lime to serve

Method

  1. Preheat oven to 200°C. Place halved bell peppers cut-side up on a baking tray.
  2. Mix quinoa, black beans, corn, passata, cumin, and paprika in a bowl. Season well.
  3. Spoon filling into each pepper half, pressing down firmly.
  4. Top each with a spoonful of cottage cheese.
  5. Bake for 25–30 minutes until peppers are tender. Squeeze fresh lime over before serving.
Yogurt Pasta
05
VEGETARIAN

Greek Yogurt Pasta with White Beans & Spinach

30gProtein
5gFat
100gCarbs
565kcal

Ingredients

  • 100g dry pasta (penne/fusilli)
  • 150g canned white beans
  • 120g non-fat Greek yogurt
  • 80g baby spinach
  • 2 cloves garlic, minced
  • 1 tsp olive oil
  • Zest of 1 lemon
  • 1 tbsp nutritional yeast
  • Salt, pepper & chilli flakes
  • Fresh basil to garnish

Method

  1. Cook pasta al dente. Reserve ½ cup pasta water before draining.
  2. Heat olive oil in a pan. Sauté garlic for 1 minute. Add spinach and wilt.
  3. Add white beans and warm through for 2 minutes.
  4. Remove from heat. Stir in Greek yogurt, lemon zest, and nutritional yeast. Add pasta water to loosen.
  5. Toss pasta through the sauce. Season and garnish with fresh basil.
SECTION 02

Non-Vegetarian
Recipes

Five lean protein powerhouses — chicken, fish, turkey, shrimp, and tuna — built for performance and taste.

5 Recipes
Grilled Chicken
06
NON-VEG

Grilled Chicken Breast with Sweet Potato & Broccoli

30gProtein
5gFat
100gCarbs
565kcal

Ingredients

  • 150g chicken breast, skinless
  • 250g sweet potato, cubed
  • 150g broccoli florets
  • 1 tsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • Juice of ½ lemon
  • Salt & pepper to taste

Method

  1. Preheat oven to 200°C. Toss sweet potato with ½ tsp olive oil, salt, and pepper. Roast for 20 minutes.
  2. Rub chicken with remaining olive oil, paprika, garlic powder, oregano, salt, and pepper.
  3. Grill chicken on a hot griddle pan for 6–7 minutes per side until cooked through.
  4. Steam broccoli for 4–5 minutes until tender-crisp.
  5. Plate chicken with sweet potato and broccoli. Squeeze lemon over everything.
Tuna Rice Bowl
07
NON-VEG

Tuna & White Rice Bowl with Cucumber Salsa

30gProtein
5gFat
100gCarbs
560kcal

Ingredients

  • 185g canned tuna in water, drained
  • 200g cooked white rice
  • 100g cucumber, diced
  • 50g cherry tomatoes, halved
  • 2 tbsp low-fat Greek yogurt
  • 1 tbsp low-sodium soy sauce
  • 1 tsp rice vinegar
  • ½ tsp sesame oil
  • Fresh coriander & lime

Method

  1. Mix cucumber, cherry tomatoes, coriander, rice vinegar, and a pinch of salt to make the salsa.
  2. Combine tuna with Greek yogurt, soy sauce, and sesame oil. Mix well.
  3. Place warm white rice in a bowl.
  4. Top with the tuna mixture and cucumber salsa.
  5. Squeeze fresh lime over the bowl and serve immediately.
Stuffed Baked Potato
08
NON-VEG

Turkey Mince & Lentil Stuffed Baked Potato

30gProtein
5gFat
100gCarbs
565kcal

Ingredients

  • 1 large baking potato (250g)
  • 100g lean turkey mince
  • 80g cooked green lentils
  • 50g non-fat Greek yogurt
  • ½ onion, finely diced
  • 1 tsp olive oil
  • 1 tsp cumin
  • 1 tsp coriander powder
  • Salt, pepper & chilli flakes
  • Fresh parsley to garnish

Method

  1. Bake potato at 200°C for 50–60 minutes until soft. Score and open up.
  2. Heat olive oil in a pan. Sauté onion until soft, about 3 minutes.
  3. Add turkey mince and cook until browned, breaking it up as it cooks.
  4. Stir in lentils, cumin, coriander, salt, and pepper. Cook for 3 more minutes.
  5. Spoon filling into the potato. Top with Greek yogurt and fresh parsley.
Shrimp Fried Rice
09
NON-VEG

Shrimp Fried Rice with Egg Whites

30gProtein
5gFat
100gCarbs
560kcal

Ingredients

  • 150g raw shrimp, peeled
  • 200g cooked jasmine rice (day-old)
  • 4 egg whites
  • 80g frozen peas & carrots
  • 2 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger
  • Spring onions to garnish

Method

  1. Heat sesame oil in a wok over high heat. Add garlic and ginger, stir for 30 seconds.
  2. Add shrimp and cook for 2–3 minutes until pink. Remove and set aside.
  3. Add peas and carrots to the wok. Stir-fry for 2 minutes.
  4. Push vegetables to the side. Pour in egg whites and scramble until just set.
  5. Add rice and soy sauce. Toss everything together. Return shrimp to the wok, mix well, and garnish with spring onions.
Baked Cod
10
NON-VEG

Baked Cod with Chickpea & Roasted Vegetable Medley

30gProtein
5gFat
100gCarbs
565kcal

Ingredients

  • 180g cod fillet
  • 150g canned chickpeas, drained
  • 100g zucchini, diced
  • 100g cherry tomatoes
  • 80g red onion, sliced
  • 1 tsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • Juice of 1 lemon
  • Salt & pepper to taste

Method

  1. Preheat oven to 200°C. Toss chickpeas, zucchini, tomatoes, and onion with olive oil, paprika, thyme, salt, and pepper.
  2. Spread on a baking tray and roast for 15 minutes.
  3. Season cod with salt, pepper, and a squeeze of lemon. Place on top of the vegetables.
  4. Bake for a further 12–15 minutes until cod flakes easily with a fork.
  5. Serve directly from the tray with extra lemon wedges.
SAMYOS.FIT

Nutritional Summary

All 10 recipes at a glance

# Recipe Type Protein Fat Carbs kcal
01Spiced Lentil & Brown Rice Power BowlVEG30g5g100g565
02Chickpea & Oat Protein PancakesVEG30g5g100g565
03Tofu Stir-Fry with Jasmine Rice & EdamameVEG30g5g100g560
04Black Bean & Quinoa Stuffed Bell PeppersVEG30g5g100g565
05Greek Yogurt Pasta with White Beans & SpinachVEG30g5g100g565
06Grilled Chicken with Sweet Potato & BroccoliNON-VEG30g5g100g565
07Tuna & White Rice Bowl with Cucumber SalsaNON-VEG30g5g100g560
08Turkey Mince & Lentil Stuffed Baked PotatoNON-VEG30g5g100g565
09Shrimp Fried Rice with Egg WhitesNON-VEG30g5g100g560
10Baked Cod with Chickpea & Roasted VegetablesNON-VEG30g5g100g565
All values are estimates per serving. Actual macros may vary slightly based on ingredient brands and preparation methods.
SAMYOS.FIT

Eat with purpose.
Train with precision.
Live with strength.

30g Protein · 5g Fat · 100g Carbs
Cover
Use ← → arrow keys or click arrows to navigate