5 Protein Power Recipes

5 Protein Power Recipes

The following recipes are great to make throughout the week for breakfast, lunch, and dinner meals. Why ground meat at breakfast as an option? It’s important to eat some protein first thing in the morning since it helps to tonify energy supplies until lunch. In comparison, a breakfast that is lacking in protein and high in carbohydrate will cause blood sugar levels to fluctuate, resulting in inflammation, hypoglycaemia symptoms, foggy thinking, and/or cravings.

As a student I use ground meat quite often since it is economical and versatile. After cooking I’ll individually wrap slices with BPA-free saran wrap and will then freeze them in a bag to halt histamine production and to preserve freshness. To eat I simply place a frozen piece onto a small baking pan and heat at 350 – 375F for 15 – 20 minutes. I serve them alongside vegetables, whether fresh, steamed, roasted, and I sometimes incorporate them into a soup or stir-fry. Try the recipes out for yourself to discover just how convenient, nutritious, and delicious they are to have prepared ahead of time. Be sure to check out my protein squares, too! 



Carrot Loaf

Prep time: 10 minutes
Cooking time: 1 hr 30 min
Yields: 1 medium loaf 


  • 2 lb ground turkey, pork, or chicken thigh meat (I used chicken thigh meat)
  • 1 1/2 Tbsp. maple syrup
  • 1 cup grated carrot
  • 1 Tbsp. fresh ginger, fine grated
  • 1 1/2 tsp. sea salt
  • 1/2 – 1 tsp. cinnamon, optional


  1. Preheat your oven to 375F. Grate the carrot and the ginger.
  2. Add the ground meat to a large bowl and mix in the carrot, ginger, and remaining ingredients.
  3. Form into a loaf shape and bake on a large pan for 1 hour and 30 minutes or until the internal temperature reads at least 165F.
  4. Slice and serve with roasted carrots, sautéed chard, and tahini or veggie gravy. *Tahini is not AIP compliant.


Protein Buns

Prep time: 10 minutes
Cooking time: 35 – 40 minutes
Yields: 5 buns, approx. 3 oz each


  • 1 lb ground meat
  • 1/4 cup coconut flour or 1/3 cup arrowroot flour
  • 2 Tbsp. ghee or coconut oil, melted
  • 1/2 tsp. sea salt
  • 1/2 tsp. baking soda


  1. Preheat your oven to 375F. Add ground meat to a medium sized mixing bowl. Sift in the flour, add the remaining ingredients, and mix.
  2. Form into five ‘buns’ and place onto a baking pan.
  3. Bake for 35 – 40 minutes. Serve with a coconut aminos dipping sauce (coconut aminos, apple cider vinegar, ginger, scallion) and a vegetable saute or slaw. 


IMG_8578 (1)

Meat Muffins

Prep time: 10 minutes
Cooking time: 30 – 40 minutes
Yields: Makes 6, approx. 3 oz each


  • 1 lb ground turkey or pork
  • 2 Tbsp. coconut flour, optional
  • 3/4 cup fresh blueberries
  • Dash of clove powder, optional
  • 1/3 tsp. sea salt


  1. Preheat your oven to 375F. Place the ground meat into a medium sized mixing bowl. Sift the flour onto the ground meat and add the remaining ingredients. Mix well.
  2. Use muffin pan liners for your muffin pan. Scoop just enough ground meat to the top edge of each pan filling.
  3. Bake for approximately 30 – 40 minutes. Remove from oven and cool. Serve with sautéed greens and veggies of choice. 

Meat Balls

Prep time: 10 minutes
Cooking time: 30 – 40 minutes
Yields: 13 – 15 meatballs


  • 1 lb ground meat
  • Herbs and spices of choice, for example fresh minced rosemary and thyme, or dried oregano and garlic
  • 1/3 tsp. sea salt


  1. Preheat oven to 375F. Mix the ground meat with your desired herbs and spices.
  2. Spoon 2 Tbsp. per meatball onto a medium sized baking pan. Bake the meatballs close together for approximately 30 – 40 minutes or until brown. Serve with veggie noodles of choice (zucchini, daikon, turnip, cabbage), soup, and/or sprouted brown rice (FYI white and brown rice are not AIP compliant or paleo). For a sauce check out my Nightshade-free tomato sauce

Sausage Patty’s

Prep time: 10 minutes
Cooking time: 30 – 35 minutes
Yields: 6 sausages, approx. 2 oz. each



  1. Preheat oven to 375F. Add ground meat to the pan that you will be using to bake and sprinkle in your herbs and spices of choice. Mix well.
  2. Measure just less than 1/3 cup per sausage patty. Form into a round shape and bake for 30 – 40 minutes. Serve with starchy and non-starchy veggies of choice. 
  • I Eat Real Food | 5 Nourishing Smoothie Recipes
    Posted at 04:14h, 15 April Reply

    […] you feel you need some extra protein follow up 10 – 30 minutes later with a protein square, meat muffin, quality-sourced sausages, pastured eggs, or quinoa-chia […]

  • Donna V
    Posted at 17:17h, 05 August Reply

    I am going to try all these! They sound so yummy and portable! I am struggling with gut issues and am so tired of the same old, same old thing each day. Thank you for these recipes and suggestions from a new perspective!

    • Hayley
      Posted at 17:26h, 07 August Reply

      Happy to inspire! I hope you like them 🙂

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