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Get 230g Of Protein A Day With These Recipes

Get 230g Of Protein A Day With These Recipes
Emily Wilcock
Content Executive1 year ago
View Emily Wilcock's profile

We’re getting deeper into autumn. The evenings are getting longer and for some reason there’s pumpkin spice in everything. So, it’s time to freshen up the meal prep. Swap out the smoothie bowls for hearty stacks of pancakes and switch salads with pasta. Comfort food is on the menu, and we’re not mad about it.

Marino Katsouris is no stranger to the kitchen. He’s almost always cooking up some sort of macro-friendly treat. And he got the memo with the autumn meal planning. His daily meals are enough to keep anyone happy. They’re protein-rich, hearty, warm, and filling. And there’s no pumpkin spice in sight. Make a note of any you like the look of and add the ingredients to your next weekly shop.


Picture this: you’re still bundled up in your dressing gown and the fluffiest socks you own. You step into the kitchen, take one look outside at the rain, wind and the grey skies and you know there’s only one breakfast suitable — pancakes.



  1. Add all the ingredients to a blender.
  2. Fry on a medium heat.
  3. Complete your stack with your favourite toppings.


A perfect option whether you’re working from home, need lunch to take into the office, or you’ve got a busy day ahead and need to prep something the day before — a chicken Buddha bowl. It sounds fancy, but it’s pretty simple, and you can make it your own by incorporating your favourite veggies.


  • 170g chicken
  • 100g jasmine rice (dry)
  • Half an avocado
  • Veg of your choice


  1. Fry your chicken in a frying pan until it’s cooked.
  2. While your chicken is cooking, cook your rice as per packet instructions.
  3. Prepare your veg and dive in.


Snack one

When it gets to 3pm, there’s only one thing on my mind — a snack. And it doesn’t get much better than a smoothie full of goodness to see you through until dinner time. And Marino’s smoothies are always a win.



  1. Add all your ingredients to a blender.
  2. Blend until smooth.
  3. Serve up in your favourite glass.



Any meal with pasta is a favourite of mine, and this one’s no exception. A plate full of delicious tomato pasta topped with a protein-packed cod fillet — that’s going straight on my list for next week.


  • 100g pasta (dry)
  • 100g tomato pasta sauce
  • 200g cod


  1. Cook the pasta per packet instructions.
  2. While the pasta is cooking, fry your cod until cooked all the way through.
  3. Stir the tomato sauce into your pasta.
  4. Plate it up, take a picture for your friends, and enjoy.


Snack two

And as you settle into the sofa to watch your favourite true crime documentary, it’s obviously time for a snack. And a refreshing Greek yoghurt bowl sounds like it would hit the spot.



  1. Chuck it all into a bowl and enjoy.


Calories: 3,000kcal

Protein: 230g

Carbs: 350g

Fat: 70g


Take home message

Well, that’s given me a lot to think about and has extended the length of my shopping list considerably. The cod pasta’s a definite yes, and so’s everything else for that matter.


Want more of Marino's recipes? 


Emily Wilcock
Content Executive
View Emily Wilcock's profile
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing. With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research. Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body. Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested. If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.