High Protein Low Budget Meals // Julia P

 

Ground Beef Egg Roll in a bowl

By: Julia Pacheco

Ingredients 

• ▢2 lb ground beef
• ▢2 tbsp minced garlic
• ▢2 tbsp minced ginger
• ▢32 oz shredded cabbage, or bagged coleslaw mix
• ▢0.67 cup low sodium soy sauce
• ▢0.5 cup beef broth
• ▢4 green onions, sliced
• ▢sesame seeds for topping

Instructions 

Cook ground meat:

• To a large pot on the stove over medium heat, add in the ground beef, breaking the ground beef up with a spatula and cooking it through.
• Once it’s cooked through, remove any excess grease from the pot with a strainer.

Add seasoning:

• Now, stir in the minced garlic and ginger, and let it cook for 15 to 18 seconds.

​Add sauce:

• Stir in the shredded cabbage, 1/4 cup of the soy sauce, and broth, and let it cook together for three minutes.
• Next, stir in the remaining soy sauce and green onions.
• Let the cabbage wilt down and then serve.

Nutrition

Calories: 336kcal | Carbohydrates: 9g | Protein: 23g |

Turkey Zucchini Boats

Ingredients 

• ▢1 lb ground turkey
• ▢4 medium zucchini’s
• ▢24 oz marinara sauce
• ▢1 white onion diced
• ▢1 cup mozzarella cheese, 1/2 for filling and remaining for topping
• ▢1/2 tsp Italian seasoning
• ▢Salt and pepper to taste

Instructions 

• Preheat oven to 350 degrees

Prep zucchini:

• Cut each zucchini in half, lengthwise.
• Use a spoon and scoop out the flesh of the zucchini to create zucchini shells.
• Place the zucchinis in a greased 9×13 baking dish.

Cook turkey:

• To a skillet on the stove, add the turkey, seasonings, and onion cook for about 10 minutes while breaking apart with a spatula until the turkey is cooked.
• Now add the marinara sauce and let everything simmer for 10 minutes. Add 1/3 cup mozzarella cheese, stir together so the cheese melts.

​Fill turkey boats:

• Scoop the turkey mixture to the inside of the zucchini halves, and sprinkle with the rest of the cheese.
• Cover with aluminum foil and bake for 25 minutes.
• After the first cook time, remove the aluminum foil and bake for an additional 10 minutes. Enjoy

Easy Ground Beef Stir Fry

By: Julia Pacheco

Ingredients 

For the Stir Fry:

• ▢2 lb ground beef, or your choice of ground meat
• ▢2 tbsp olive oil
• ▢2 red bell pepper, diced
• ▢6 large carrots, shredded
• ▢1 lb asparagus, ends trimmed and cut into bite-sized pieces
• ▢4 medium zucchini, sliced into half-moons
• ▢1 large yellow onion, diced
• ▢other veggies mushrooms peas and more optional

For the Stir Fry Sauce:

• ▢6 tbsp low-sodium soy sauce
• ▢2 tsp minced garlic
• ▢2 tsp freshly grated ginger
• ▢2 tsp rice vinegar
• ▢2 tbsp toasted sesame oil
• ▢4 tbsp water

Instructions 

Cook the Beef: Heat a large skillet over medium-high heat. Add the ground beef and cook until browned, breaking it up as it cooks. Drain any excess grease, then transfer the beef to a plate and set aside.

Sauté the Vegetables: In the same skillet, add the olive oil. Once hot, add all the vegetables and stir-fry for 5–9 minutes, or until they begin to soften but still retain a slight crunch.

Make the Sauce:While the vegetables are cooking, whisk together all sauce ingredients in a small bowl. Set aside.

Combine and Finish:Return the cooked beef to the skillet with the vegetables.

• Pour in the sauce and quickly stir to coat everything evenly.
• Turn off the heat—the sauce will thicken almost immediately. Serve hot as-is or over rice, noodles, or your favorite low-carb option.

NutritionCalories: 418kcal | Carbohydrates: 14g | Protein: 24g |