Category Archives: High Protein

BOCK BOCK breakfast FTW

Did you kill a workout last night?   Need to start your day off with a lot of protein?


  boc boc

 Then try my BOCK BOCK breakfast ……


 What you’ll need –

3 Eggs (I usually do three whites and two yolks)

1 Chicken Thigh or Chicken Breast

Salt & Pepper to taste

 I usually cook the chicken first because it takes the longer.  You can cook the chicken three ways

  1. Put it in a food processor,  grind it up a bit with some onion and cook it like sausage
  2. Cube the chicken and cook it up in a pan
  3. Just cook the whole piece

Once the chickens done transfer the chicken to a plate and cook your eggs your favorite way.  I prefer scrambled but I’ve also cooked them sunny side up and the chicken is super good with the yolk. 




Breakfast is important! …..Eat an Egg

We all know the importance of eating breakfast, it kick starts your metabolism and feeds your body with the nutrients its starving for after a long sleep cycle.  A lot of your fat burning actually occurs when you’re asleep because your body releases hormones that rebuild broken down muscle and burn fat.   For me eggs are a good choice because they’re high in protein, good fats, vitamins and antioxidants, not to mention they’re convenient and tasty as hell.  So if you’re not eating breakfast maybe you should start. My wife boils up a dozen, puts them back in the carton unpeeled and leaves them in the fridge for up to a two weeks but they never make it that long.  I found these to be a great quick ‘healthy’ snack or a quick and convenient breakfast.  I usually peel my eggs the night before and eat them on the way to work the next morning.

We have tried a bunch of different techniques of making hard boiled eggs.  This one is the best !!

1. Put eggs in pot and cover by 1 inch with water

2. Put pot on stove over heat

3. Once the water starts to boil, turn burner off and put lid on


  • Let sit for 17 minutes

After the 17 minutes you’ll be left with a perfectly cooked egg with creamy (not runny) yoke! 


Curried Broccoli Soup


4 Cups of Broccoli, Chopped
2 Medium Onions, Chopped
1 Celery Stalk, Chopped
2 Carrots, Chopped
2 Cloves Garlic, Chopped
2 tablespoon of Parsley
3 Cups of Chicken low sodium broth
1 Cup Water
1 Cup of Milk (whole or 2%)
2 Tablespoons of Curry Powder
½ Tablespoon of Cayenne pepper
1 Tablespoon Olive Oil
Salt and Pepper to taste


1. In Dutch oven or Heavy Bottom pot add Olive Oil, Onions, Celery, Carrots and cook until fragrant. (About 10 minutes).
2. Add Broccoli and Garlic, stirring and cook for about 2 minutes
3. Add Chicken broth, water and bring to boil. You want to almost cover the vegetables.
4. Reduce heat let simmer for about 8 minutes or until broccoli is very tender.
5. Using a emulsion blender puree the broccoli until it’s smooth
6. Add spices and salt/pepper to taste
7. Stir in milk (optional) and serve

Quinoa Mushroom Bites

These are awesome right out of the oven or reheated in the oven or microwave. Great Appetizer…

2 cups of cooked Quinoa
1 cup of Low Fat Swiss ‘Grated’
1 Cup of Baby Bella Mushrooms ‘Chopped Small’
3/4 Cup of Onions ‘Chopped Small’
1 Clove Garlic ‘Chopped Small’
2 eggs beaten
1 Table spoon Cilantro
1 Tablespoon Honey
2 Tablespoons Sriracha
½ cup Panko Bread Crumbs

1. Preheat Oven 350
2. In sauté pan combine mushrooms,onions and sauté until cooked through. About 5-8 minutes.
3. When the mushrooms and onions are cooked through add garlic to the pan & mix until fragrant. About 30 seconds, take off heat and allow to cool.
4. In bowl combine all the ingredients and gently mix.
5. Spoon the mixture into a mini count muffin pan & pressing the mixture down firmly.
6. Bake for 15-20 minutes, rotating the pan half way through the cooking process. You should start seeing the edges of them brown. If you do take them out….

Enjoy !!!

Crispy Chicken Drum ‘Sriracha’ Wings

This recipe is great for dinner or an appetizer. I love wings but always hated having to eat ten to fifteen to get full so I though why not use drumsticks! Just a bigger chicken wing ! I also hated the idea that they were fried. These aren’t fried and I believe these are a healthy alternative to the classic ‘small’ chicken wing’. This recipe can also be easily scaled up or down in amount of wings or amount of heat. Enjoy !

8 Chicken Drumsticks

Marinade –
2 Tablespoons Rice Wine Vinger
Dash of Garlic Salt
Dash of Parika
Dash of Lime Juice
Dash of Sriracha
Liquid Smoke

Wing Sauce-
1 tablespoon Honey
1.5 tablespoon Sriracha
3 tablespoons ketchup
2 tablespoons Frank Red-Hot
.5 teaspoon Lime Zest
Fist full Fresh Parsley

Combine all marinade ingredients into bag with chicken and marinade for at least hour.

1. Preheat Oven to 450 degrees
2. Place cookie cooling rack on a baking sheet and place chicken on cooling rack. Do not bunch, keep at least inch between each chicken leg. Salt and pepper to taste.
3. Cook for 25-30 or until internal temp is 165
4. In saucepan place combine Honey, Sriracha, Ketchup and Frank Red-hot and bring to simmer.
5. In a large bowl place fresh parsley and grate fresh lime zest over parsley.
6. Take chicken out of oven when done, place in bowl with zest and parsley and mix.
7. Add wing sauce to bowl, mix and serve immediately.

Enjoy !

Turkey Avocado Egg Wrap

Turkey Avocado Egg Wrap

1 Small Whole Wheat Wrap
½ Avocado
½ Hard boiled Egg
3 Pieces of Turkey

Lime Juice

1. Spread half of avocado out on wrap
2. Chunk Egg and spread into Avacado
3. Shred Turkey and place over egg
4. (optional – before adding egg add some lime and cilantro to avocado)
5. Wrap-up and Enjoy

High Protein Meatballs

High Protein Meatballs

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins

1½ pounds lean ground turkey
½ tsp. ground black pepper
1 large egg, lightly beaten
¾ C. quick-cook rolled oats
2 cloves garlic, finely chopped
2 Tbls. chopped fresh cilantro
2 Tbls. tomato sauce
Salt and Pepper to taste


  1. Preheat oven 400 degrees
  2. Combine all ingredients in a large bowl; mix well.
  3. Roll mixture into about 30 1-inch meatballs and place on cookie sheet that’s been sprayed with Cooking spray.
  4. Bake for 15-20 minutes or until no longer pink in center.