March 12, 2017

Meal Prep Sunday #7 – A High Protein Hit

by ironparadisefitness

Chicken and eggs are a great way to get a hit of protein in your diet, but it can all get a bit boring.  Until now!…

A high protein diet is without a doubt THE most effective way to achieve your body composition goals and achieve that aesthetic look.  I’m sure you know by now that chicken is a great source of lean protein and that eggs are a good blend of protein and fats.

Both foods have pretty much no carbs and therefore make a good choice for those of you seeking to up your protein intake without having a boat load of tag along calories you didn’t really want.

But that search for high protein foods leads to dull food choices.  Chicken with sweet potato, chicken with brown rice and broccoli.  Yawn!  And the egg recipes get worse!  Omelettes and plain hard boiled eggs are about as far as the imagination is stretched.

With this week’s Meal Prep Sunday blog, I wanted to to show that it doesn’t have to be that way.  There’s lots of variety you can bring to these two great ingredients without trashing your macros and blowing your calories for the day.

This week, I’ve got two recipes for you that I know your taste buds are just going to go crazy for.  For starters, who doesn’t love scotch eggs.  An entire egg wrapped in sausage meat and dipped in breadcrumbs.  Delicious.  But not exactly macro friendly.  Well the first recipe I’ve got for you turns that on it’s head, with a scotch egg made with chicken rather than sausage meat.  That’s going to give you nearly 40 grams of protein!

The second recipe is for those of you that are watching your fats.  I’m taking the humble egg white and raising the bar with an egg white omelette with trout, on a bed on toast and cottage cheese.  It sounds delicious.  And you’d be right!

I’m sure you’ll love these two recipes, so……..

Let’s get cooking…

Chicken Scotch Eggs

Recipe makes 4 servings

Nutritional values per serving

MACROS: Protein = 38g, Carbs = 5g, Fat = 18g


Prep Time: 15 mins

Cook Time: 20 mins



  • 1.1 oz. (500g) chicken breast
  • 4 eggs, boiled and peeled
  • 1 small onion, chopped
  • 1 garlic clove, sliced
  • ½ tsp. dried thyme
  • 3-4 sage leaves
  • 1 egg, beaten
  • 1 tbsp. flour of choice
  • 2 tbsp. ground almonds
  • 2 tbsp. coconut oil



Place the chicken, onion, garlic, sage and thyme in a food processor or high speed blender and blitz until combined. Divide into 4 portions and set aside. Now assemble the eggs. Put the beaten egg, flour and ground almonds in separate bowls.

Coat the eggs in flour. Then using wet hands, wrap each egg in the a portion of the chicken mixture. Next roll the chicken-wrapped eggs in the flour, then in the beaten egg and finally roll it in the ground almonds.

Heat 1 tbsp. coconut oil in a non stick pan and fry the scotch eggs for 5-6 minutes, turning over until cooked throughout and browned on all sides. Add the second tbsp. of oil if necessary during the cooking.

Place the fried eggs on kitchen paper for a few minutes before serving. Serve warm or cold.


Egg White Omelette With Smoked Trout

Recipe makes 2 servings

Nutritional values per serving

MACROS: Protein = 28g, Carbs = 17g, Fat = 9g


Prep Time: 5 mins

Cook Time: 10 mins



  • 2 handfuls lambs lettuce
  • 4 egg whites, whisked
  • 1 tbsp. water
  • 1 tsp. coconut oil
  • 4 tbsp. cottage cheese
  • 1 tbsp. horseradish
  • 4.4 oz. (125g) smoked trout
  • 2 slices wholemeal or gluten free bread



Remove tough stems from the lambs lettuce and set aside. In a small bowl whisk the egg whites with the tablespoon of water.

Heat the coconut oil in a small frying pan over medium heat, then add in the eggs whites and cook for 4 minutes. Next cover the frying pan with a lid and leave for another 2-3 minutes, until cooked.

Meanwhile, stir the cottage cheese with the horseradish, season with salt and pepper. Cut the trout into pieces and toast the bread.

Once omelette is cooked cut it into half. Spread the cottage cheese onto the toast, top with half the omelette, trout pieces and watercress. Season with salt and pepper, and serve.


There you have it.  A couple of really simple ways to get that high hit of protein you want without sacrificing taste and without spending hour after hour in the kitchen.  I hope you have good fun making them and enjoy the variety they bring to your meal plans.

I’d also love to see your own creations after you’ve given the recipes a try.  Tag me in your photos on Facebook and Instagram.  The best photo will get a 10% discount of a personalised training programme and one day meal plan.  

Get cooking and GET CREATIVE with those pics!

Make sure you subscribe to the blog by putting your name and email address in the box below.  That way you can be kept right up to date when new recipes and other blogs get posted.  You’ll also be on the mailing list for exclusive offers on my coaching programmes.

To find out more about Iron Paradise Fitness and my coaching programme head over to www.ironparadisefitness/onlinecoaching and if you have any questions, then feel free to shoot me an email at

I’m always happy to answer any questions you have about all things fitness, so don’t be shy.

Enjoy your meal prep and enjoy the recipes.

Simon – Iron Paradise Fitness

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