The Sculpt Fuel — High-Protein Comfort Food Recipes

An easy, high-protein stir fry that’s perfect for meal prep! Tender chicken, colorful veggies, spaghetti noodles, and Korean BBQ sauce all come together for a super flavorful weeknight meal.

Makes 6 servings
~595 calories | ~44g protein | ~75g carbs | ~8g fat per serving

Ingredients

• 36 oz chicken breast, sliced
• 10 oz spaghetti noodles, dry
• 1 bottle Korean BBQ sauce
• 1 medium onion, sliced
• 3 medium bell peppers, sliced
• 1 medium carrot, julienned
• 1 tbsp cooking oil
• Garlic, minced, to taste

Instructions

1. Cook the noodles: Boil the spaghetti according to the package directions. Drain and set aside.
2. Cook the chicken: Heat the oil in a large skillet or wok over medium-high heat. Add the sliced chicken and cook for about 6–8 minutes, or until browned and cooked through. Remove from the pan and set aside.
3. Stir-fry the vegetables: Add the onion, bell peppers, carrot, and minced garlic to the same pan. Stir-fry for 4–5 minutes, until the vegetables are tender-crisp.
4. Bring it together: Add the chicken and cooked noodles back to the pan.
5. Add the sauce: Pour in the Korean BBQ sauce and toss everything together until evenly coated and heated through.
6. Serve: Divide into 6 servings and enjoy!

Homemade Korean BBQ Sauce

Want to make your own sauce instead of using a bottled version? Try one of these:

Classic Korean BBQ Sauce

• ¼ cup soy sauce
• 2 tbsp gochujang
• 2 tbsp brown sugar or honey
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 2 garlic cloves, minced
• 1 tsp fresh grated ginger

Whisk everything together and simmer for 3–5 minutes, until slightly thickened.

Lighter / No Added Sugar

• ¼ cup soy sauce or coconut aminos
• 2 tbsp gochujang
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• Garlic + ginger, to taste
• Monk fruit or stevia, to taste

No Gochujang?
Use 1 tbsp sriracha + 1 tsp tomato paste as a substitute for a similar color, heat, and tang.

Nutrition is estimated and will vary depending on the brand of Korean BBQ sauce and other ingredients used.

Creamy, cheesy, hearty, and packed with protein — this Broccoli Cheddar Salmon & Shrimp Soup is the ultimate comfort meal. 🥦🧀🍤

Loaded with tender salmon, juicy shrimp, potatoes, and broccoli in a rich cheddar broth, it’s filling enough to be a complete meal and cozy enough for a cold night in.

Makes 8 servings
~550 calories | ~42g protein | ~24g carbs | ~31g fat per serving
Macros are estimated and may vary depending on the specific brands and ingredients used.

Ingredients

For the Soup

• 1.16 lb skinless salmon, cut into bite-sized chunks
• 24 oz shrimp, peeled and deveined
• 1 tbsp olive oil or butter
• 1 small onion, diced
• 3 garlic cloves, minced
• ¼ cup all-purpose flour
• 4 cups chicken broth
• 1 tbsp Better Than Bouillon
• 1½ lbs potatoes, peeled and cubed
• 1 cup heavy whipping cream
• 12 oz broccoli florets (about 2 cups)
• 8 oz sharp cheddar, freshly shredded
• 3 scallions, sliced

Seasonings

• Salt, to taste
• Black pepper, to taste
• Garlic powder
• Paprika

How to Make It

1. Cook the seafood.
Season the salmon and shrimp with salt, pepper, garlic powder, and paprika. Grill or sear until just cooked through — the salmon should flake easily and the shrimp should be pink and opaque. It’s okay if they’re slightly underdone since they’ll finish cooking in the soup. Set aside.

2. Sauté the aromatics.
Heat the olive oil or butter in a large soup pot over medium heat. Add the diced onion and garlic and sauté until soft and fragrant.

3. Make the roux.
Sprinkle in the flour and stir continuously for about 1 minute. This creates the base that will help thicken the soup.

4. Add the broth.
Slowly whisk in the chicken broth and Better Than Bouillon, making sure the mixture stays smooth and lump-free. Add your seasonings and stir to combine.

5. Cook the potatoes.
Add the cubed potatoes and bring the soup to a boil. Reduce the heat and simmer for about 20 minutes, or until the potatoes are fork-tender.

6. Make it creamy.
Lightly smash some of the potatoes against the side of the pot to naturally thicken the soup. Stir in the heavy cream.

7. Add the broccoli.
Add the broccoli florets and simmer gently for 8–10 minutes, until tender but still bright green.

8. Add the cheddar.
Reduce the heat to low. Add the freshly shredded cheddar one handful at a time, stirring until completely melted before adding more. Freshly shredding the cheese helps it melt smoothly.

9. Finish with the seafood.
Gently fold the cooked salmon, shrimp, and sliced scallions into the soup. Simmer for another 1–2 minutes, just until everything is heated through.

10. Serve.
Ladle into bowls and serve hot. Top with extra cheddar, scallions, or a sprinkle of paprika if desired.

Tips for the Best Soup

• Shred your cheddar fresh. Pre-shredded cheese contains anti-caking ingredients that can prevent it from melting as smoothly.
• Don’t overcook the seafood. Since the salmon and shrimp finish in the soup, cooking them only until just done keeps them tender.
• Mash some of the potatoes. This gives the soup a thicker, creamier texture without needing additional flour.
• Cook the shrimp in batches if needed so they sear instead of steam.
• For a lighter version, you can substitute some or all of the heavy cream with milk, although the soup will be less rich and creamy.

Nutrition

Per serving — 1/8 of the recipe

• Calories: ~550
• Protein: ~42g
• Carbohydrates: ~24g
• Fat: ~31g

Nutrition is estimated and will vary based on the specific brands and exact quantities of ingredients used.

Super simple, creamy, flavorful, and ready in under 30 minutes! This easy butter chicken is packed with protein and makes the perfect weeknight meal. In fact, it’s a great example of Easy High-Protein Chicken you can enjoy any night of the week. Serve it over fluffy basmati rice, and add naan on the side if you’re feeling extra hungry.

425 calories | 38g protein
Nutrition is for the curry and rice, without naan. This Easy High-Protein butter Chicken curry is both filling and delicious.

Ingredients

For the Butter Chicken

• 1.8 lb boneless, skinless chicken thighs, cut into bite-sized pieces
• 1¼ cups tomato sauce
• ½ cup 0% fat-free Greek yogurt (I use Chobani)
• ½ medium onion, diced
• ¼ cup heavy cream or milk
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp salt, or to taste
• ½ tsp black pepper
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp garam masala
• 1 tsp paprika

For Serving

• 1 cup dry basmati rice
• Naan, optional

Why You’ll Love It

✨ Ready in under 30 minutes
🍗 38g protein per serving
🥘 Creamy, rich, and packed with flavor
🍚 Perfect with basmati rice or naan
💪 An easy high-protein meal for busy weeknights. Overall, this Easy High-Protein Chicken recipe delivers on both convenience and taste. Additionally, you’ll get all the benefits of Easy High-Protein Chicken in a single satisfying dish.

Soul food flavor, lightened up without losing an ounce of taste. This one’s built around smoked turkey neck and turkey smoked sausage instead of the traditional pork, so you get all that deep, smoky richness with way more protein and way less fat per bite.

Serves: 8 Per serving (beans, rice & neck): ~460 calories | 30g protein | 65g carbs | 9g fat Per 4oz turkey wing (on the side): ~180 calories | 31g protein | 0g carbs | 6g fat

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For the Beans

• 1 lb dry red kidney beans
• 19 oz smoked turkey neck
• 13 oz turkey smoked sausage
• 4 cups white rice, cooked
• 1 medium yellow onion, chopped
• 1 green bell pepper, chopped
• 3 ribs celery, chopped
• 6 cloves garlic, minced
• 3 cups chicken broth
• 3 cups water
• 1 tbsp Better Than Bouillon
• Tony Chachere’s seasoning, to taste
• Onion powder, to taste
• Garlic powder, to taste
• Salt and pepper, to taste
• Cooking spray or a little oil, for sautéing

For the Turkey Wings

• Turkey wings (as many as you’re serving — about 4oz cooked meat per serving)
• Tony Chachere’s seasoning
• Garlic powder
• Onion powder
• Paprika
• Olive oil

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Instructions

The Beans

1. Soak the beans. Rinse the dry kidney beans and either soak overnight (8-12 hours) or quick-soak by boiling for 2-3 minutes, turning off the heat, covering, and letting them sit for 1 hour. Drain either way.
2. Safety boil. Cover the soaked, drained beans with fresh water and bring to a full rolling boil for at least 10 minutes. This step is required for kidney beans — it breaks down a natural toxin that slow, low-heat cooking alone won’t neutralize. Drain after boiling.
3. Sauté the trinity. In a large pot, heat a little oil and sauté the onion, bell pepper, celery, and garlic for about 5 minutes, until softened.
4. Build the pot. Add the boiled beans back in along with the turkey neck, sliced turkey sausage, chicken broth, water, Better Than Bouillon, Tony’s, onion powder, and garlic powder. Bring to a boil, then reduce to a simmer.
5. Simmer. Cover and simmer on low-medium, stirring occasionally, for about 1.5-2 hours, until the beans are tender and the turkey neck is falling off the bone.
6. Shred and thicken. Pull the turkey neck out, remove the meat from the bone, and stir it back into the pot. Mash some of the beans against the side of the pot to naturally thicken the broth. Season with salt and pepper to taste.
7. Serve over rice.

The Turkey Wings

This took a few rounds to get truly fall-off-the-bone, so here’s exactly how it went:

1. Season. Rub the turkey wings with Tony’s, garlic powder, onion powder, paprika, and a drizzle of olive oil. (marinate for an hour)
2. First bake. Place the wings in a baking dish, uncovered, and bake at 400°F for 45 minutes.
3. Second bake. Base the wings then place back in the oven, uncovered, at a lower temperature (325°F) for an additional 1 hour.
4. Finish on the stovetop. After the oven rounds, the wings were transferred — broth and all — into a pot on the stovetop and simmered, covered, for 45 minutes until the meat pulled away from the bone with no resistance.

Lesson learned: bone-in turkey wings need low, slow, moist heat to really break down — a single 45-minute bake isn’t enough on its own. If you have foil to cover the dish during the oven stage, that traps steam and may get you there faster than doing it uncovered.

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If you’re looking for a tuscan butter salmon high protein salmon recipe, this dish is perfect. Tuscan butter salmon is one of those dishes that tastes like a special occasion even on a random weeknight — garlicky, creamy, a little tangy from sun-dried tomatoes, and rich enough to feel indulgent. This version swaps heavy cream for evaporated milk, cutting a significant amount of fat and calories while keeping that same silky sauce, and bumps the salmon portion up so each plate lands at a genuine 56 grams of protein. Served over a simple, lightened mash, it’s a full comfort-food plate that still fits a high-protein goal.

Per serving: ~670cal | ~56g protein | ~31g carb | ~35g fat

Salmon is portioned at 9 oz raw per serving to hit 50g+ protein from the fish itself, since salmon carries more fat per ounce than chicken. If you want to bring the calories up a smidge , increase the potato portion to 6 oz (from 4 oz) increases roughly 40–50 calories without affecting the protein count.

Ingredients (per serving)

• 9 oz raw salmon fillet
• 1 tbsp butter (for searing)
• 4 oz potatoes, mashed (bump to 6 oz for a heartier portion, +~40–50 cal)
• 2 tbsp evaporated milk (potatoes)
• 1/4 cup evaporated milk (sauce)
• 1/2 tsp cornstarch + 1 tbsp cold water (sauce thickener)
• 1 clove garlic, minced
• 1/2 cup baby spinach
• 2 tbsp sun-dried tomatoes, chopped
• 1 tbsp parmesan
• Splash chicken broth
• Italian seasoning, salt, pepper

Ingredients (4-serving batch)

• 2.25 lb (36 oz) raw salmon
• 1 lb potatoes (bump to 1.5 lb for a heartier mash)
• 1.5 cups evaporated milk total (one 12 oz can covers both the mash and the sauce) Potatoes: 4 oz total | Sauce: 8 oz total
• 1 cup chicken broth
• 2 tsp cornstarch
• 4 tbsp butter
• 4 cloves garlic
• 2 cups baby spinach
• 8 tbsp sun-dried tomatoes
• 4 tbsp parmesan

Instructions

1. Season salmon and sear skin-down for 4 minutes, flip and cook 2–3 minutes more. Remove and set aside.
2. Boil and mash the potatoes, stirring in evaporated milk until creamy. Season and keep warm (no added butter here — save the richness for the sauce).
3. In the same pan used for the salmon, sauté garlic 30 seconds.
4. Whisk the cornstarch directly into the chicken broth until fully dissolved, then pour into the pan to deglaze, scraping up the browned bits.
5. Drop the heat to low. Stir in the evaporated milk gradually, then the parmesan and sun-dried tomatoes.
6. Let the sauce simmer gently — because the cornstarch is already in the broth, it will thicken as it comes up to a simmer, so keep stirring until it visibly coats the back of a spoon.
7. Add spinach and wilt, about 1 minute. Season to taste.
8. Nestle the salmon back into the sauce, spooning it over to coat.
9. Serve over the mashed potatoes, with extra sauce drizzled on top.

There’s a very specific kind of nostalgia tied to a good cheesesteak — the griddle char, the melted cheese, the soft roll soaking up all the juices. This version trades beef for thinly sliced chicken breast, keeping that same corner-store energy while pushing the protein count to 76 grams per serving. If you want to enjoy a High-Protein Chicken Philly Cheesesteak, this recipe is proof that high-protein eating doesn’t mean giving up the foods that actually feel like comfort food.

Per serving: ~710 cal | ~76g protein | ~43g carb | ~22g fat

This one runs slightly over 650 calories because of the roll, full chicken portion, and two slices of cheese stacking together. To bring it back under budget, use 1 slice of provolone instead of 2 — that saves about 80 calories and lands you at roughly 630 calories with 69g protein.

Ingredients (per serving)

• 8 oz raw chicken breast, sliced paper-thin (freeze 15 minutes first for easier slicing)
• 1 hoagie roll (190 cal)
• 2 slices provolone (or 1 slice to trim calories)
• 1/2 green bell pepper, sliced thin
• 1/4 onion, sliced thin
• 1 tbsp Worcestershire sauce
• 1/2 tbsp avocado oil
• Garlic powder, onion powder, salt, pepper

Ingredients (4-serving batch)

• 2 lb (32 oz) raw chicken breast
• 4 hoagie rolls
• 8 slices provolone (or 4 if trimming calories)
• 2 green bell peppers
• 1 onion
• 4 tbsp Worcestershire sauce
• 2 tbsp avocado oil

Worcestershire substitute if needed: soy sauce plus a pinch of brown sugar and a dash of apple cider vinegar, in the same ratio.

Instructions

1. Season the sliced chicken with garlic powder, onion powder, salt, and pepper.
2. Heat oil in a pan over high heat. Chop and sear the chicken quickly, keeping it moving for that classic griddle-style texture and char.
3. Push the chicken to one side and sauté the peppers and onion in the same pan, 2–3 minutes.
4. Mix everything together, add the Worcestershire sauce, and toss to combine.
5. Top with cheese and cover the pan (or use a torch) until melted.
6. Load onto the rolls and serve hot.

~665 cal | ~58g protein | ~68g carb | ~14g fat | serves 1 This dish is one of my High Protein Recipes and Macro Friendly Meals, perfect for your nutrition goals.

High-Protein Pepper Chicken with Rice (58g Protein, Better Than Takeout) Now, this dish is a prime example of HighProteinRecipes MacroFriendlyMeals, EasyDinnerIdeas and ProteinRecipes. True HealthyTakeoutCopycat in action.

This high-protein pepper chicken with rice recipe delivers 58g of protein and rich, glossy flavor in under 30 minutes — a macro-friendly spin on the takeout classic.

There’s something about black pepper chicken that hits a nostalgic nerve — that glossy, peppery sauce clinging to tender chicken and fluffy rice is the definition of comfort food.

Per serving: ~665 cal | ~58g protein | ~68g carb | ~14g fat

Ingredients (per serving)

• 8 oz raw chicken breast, cut into strips
• 3/4 cup cooked rice
• 1 bell pepper, sliced
• 1/2 onion, sliced
• 1/2 tbsp avocado oil
• 2 tbsp light soy sauce (or coconut aminos)
• 2 tsp cornstarch + 4 tbsp water (slurry)
• 2 tsp black pepper, coarsely cracked
• 2 tsp garlic, minced
• 2 tsp ginger, minced
• 2 tsp brown sugar or honey
• Splash chicken broth

Ingredients (4-serving batch)

• 2 lb (32 oz) raw chicken breast
• 1 cup dry rice (yields 3 cups cooked)
• 4 bell peppers
• 2 onions
• 2 tbsp avocado oil
• 8 tbsp soy sauce
• 8 tsp cornstarch + 16 tbsp water
• 8 tsp cracked black pepper
• 8 tsp garlic, minced
• 8 tsp ginger, minced
• 8 tsp brown sugar or honey
• ~1 cup chicken broth

Instructions

1. Sear chicken strips in avocado oil over high heat until golden, 4–5 minutes. Remove.
2. In the same pan, sauté peppers and onion 2–3 minutes until slightly softened but still crisp.
3. Add garlic and ginger, cook 30 seconds until fragrant. These #HealthyTakeoutCopycat instructions help create macro-friendly meals and #ProteinRecipes in your own kitchen.
4. Stir in soy sauce, broth, brown sugar, and cracked pepper. Bring to a simmer.
5. Add the cornstarch slurry and stir until the sauce turns glossy and thickens.
6. Return chicken to the pan and toss to coat, 1–2 minutes.
7. Serve hot over rice.

For meal preppers and #TheSculptFiles followers, this recipe easily fits into Macro Friendly Meals and High Protein Recipes for every serving.

A cozy, homemade dinner that was FULL of flavor! If you’re looking for high protein fall meals or dinner ideas that are low calorie, and love Italian food like pasta and garlic bread, you’ll find inspiration here.

🛒 INGREDIENTS.

Turkey Meatballs
• 1 lb ground turkey
• Italian breadcrumbs/panko
• Heavy cream or milk
• 1 egg
• ½ yellow onion, finely chopped
• 1 cup fresh parsley, chopped
• 1 clove garlic, minced
• Grated Parmesan cheese
• Salt + pepper
• Tony’s seasoning
• Garlic powder
• Onion powder
• Red pepper flakes

Sauce
• 7 cups peeled tomatoes/tomato sauce
• Fresh basil
• Fresh parsley
• Garlic
• Sautéed onion
• BellaVitano Garlic & Herb cheese
• Salt + pepper
• Tony’s seasoning
• Garlic powder
• Onion powder
• Red pepper flakes. This sauce pairs perfectly with any high protein fall dinner idea that’s inspired by Italian food. In fact, it especially shines when served over pasta with a side of garlic bread for a true low-calorie comfort meal.

Pasta
• Barilla spaghetti noodles

Garlic Parmesan Sourdough
• Sourdough bread
• Butter
• Roasted garlic
• Grated Parmesan
• Fresh parsley
• Salt + pepper
• Garlic powder
• Onion powder. Incorporating garlic bread and cheese is a fantastic way to round out these high protein fall meals. Moreover, if you want some new dinner ideas for Itilian food that keeps things low calorie along with pasta, this approach works great.

👩🏽‍🍳 HOW I MADE IT

1️⃣ I chopped all of my veggies and herbs first to have everything ready to go.

2️⃣ Meatballs: I mixed the panko breadcrumbs with a little heavy cream and let it combine. Then I added it to the ground turkey along with the chopped onion, parsley, minced garlic, egg, Parmesan, and all my seasonings.

3️⃣ I mixed everything together until well combined, then formed the mixture into meatballs.

4️⃣ I added the meatballs to a hot pan and cooked them for a few minutes to get some color on the outside.

5️⃣ Sauce: In the same pot, I sautéed the onions and garlic, then blended my canned tomatoes and added the tomatoes. I seasoned everything with salt, pepper, Tony’s, garlic powder, onion powder, and red pepper flakes. After that, I added fresh basil, parsley, and a piece of Garlic & Herb BellaVitano cheese to give the sauce that extra creamy, cheesy flavor. 🤌🏽

6️⃣ I added the meatballs back into the sauce and let everything simmer together so the meatballs could finish cooking and soak up all that flavor. This method is ideal if you want to focus on high protein, low calorie fall meals. In particular, it works for those that combine traditional Itilian food staples like pasta and garlic bread.

7️⃣ While the sauce was simmering, I cooked the spaghetti noodles according to the package directions.

8️⃣ Garlic Parmesan Sourdough: I melted butter and mixed it with roasted garlic, seasonings, grated Parmesan, and fresh parsley. I spread that mixture generously over the sourdough and baked it until golden, crispy, and delicious. 🧄🥖 These steps will inspire anyone craving high protein fall meals. As a result, you’ll get dinner ideas for low calorie Itilian food, pasta, and garlic bread.

Growing up, this was my grandma and auntie’s specialty. Chicken over rice, on repeat, every week. Now that I’m focused on hitting my protein goals, I make this same recipe as an adult — and it turns out it was basically a macro-friendly meal all along. About 60g of protein per serving, barely any hands-on prep, and it tastes like home.

If you’re looking for an easy high protein dinner idea that doesn’t feel like “diet food,” this is it. Everything goes into the crockpot raw — no boiling, no pre-cooking, no babysitting the stove.
Why You’ll Love This Recipe

• High protein, low effort — about 60g of protein per serving without any fancy prep
• Dump-and-go — everything goes into the crockpot raw
• Kid- and family-approved — a nostalgic comfort food that also happens to fit your goals
• Great for meal prep — makes 6 servings

Ingredients
• 52 oz chicken breast
• 2 cans cream of chicken soup
• 2 cans cream of mushroom soup
• 2 cups chicken broth
• 3 cups fresh cut onions and peppers
Seasoning, to taste:
• Tony’s
• Onion powder
• Garlic powder
• Pepper
• Salt

Macros: 492 calories, 60g protein per serving (6 servings). Macros do not include rice.

Instructions
1. Add the chicken, both soups, broth, and seasonings (to taste) to the crockpot — everything goes in raw.

2. Cook on low for 4 hours, or high for 2 hours.

3. In the last hour, stir in the 3 cups of fresh diced onions and peppers.

4. Shred the chicken with a fork right in the pot, then serve over rice.
Tips for Meal Prep
This recipe holds up great in the fridge for 4-5 days, making it an easy option for weekly meal prep. Portion it out over rice in individual containers, and you’ve got a high protein, low-effort lunch or dinner ready to go all week.

Browse My Blog For More High Protein Comfort Food Recipes

This one’s a flex dinner — the kind of plate that looks like it came from a restaurant but it’s actually a high protein restaurant quality meal you can make at home.

It comes together in one skillet and a wok. You’ll be amazedby the taste, with blackened catfish, Thai-style shrimp fried rice, and more.

A garlicky cream sauce drizzled over the top makes the meal pop.

doesn’t taste like “protein food” at all, but rather like something from a quality restaurant and high in protein for your goals.

Why You’ll Love This Recipe

High protein, restaurant-quality plate — ~48g protein per serving at only ~600

calories

You get two proteins this meal: catfish and shrimp cooked in the same skillet for maximum flavor.

Better fried rice than takeout — day-old rice, egg white, and real stir-fry technique.

That cream sauce — simple garlic cream sauce ties the whole plate together for a restaurant-style high protein meal experience.

Ingredients

For the catfish:

4 oz catfish fillet

1 tbsp Cajun blackening seasoning

1 tbsp butter (divided)

For the shrimp:

3 oz shrimp, peeled and deveined

For the fried rice:

1/2 cup cooked jasmine rice, cold (day-old preferred).

1/3 cup diced mixed vegetables (carrot, bell pepper, peas)

1 egg white

2 garlic cloves, minced (divided)1 tsp fish sauce

1 tsp low-sodium soy sauce

1 tsp sesame oil

For the cream sauce:

2 tbsp heavy cream

2 tbsp chicken broth

Pinch red pepper flakes (or Thai chili)

To finish:

1 lime wedge

1 tbsp green onion, sliced

Macros: ~600 calories, ~48g protein per serving. That’s the power of making a restaurant quality high protein meal at home.

Instructions

1. Pat the catfish dry and coat both sides with blackening seasoning.
2. Melt half the butter in a hot skillet over medium-high heat. Sear the catfish 3-4 minutes per side until a dark crust forms and it flakes easily. This gives a restaurant-style high protein main course.
3. Remove the catfish and set aside. In the same skillet, cook the shrimp 2-3 minutes until pink and opaque, then set aside.
4. Heat sesame oil in a wok or skillet. Add half the garlic and the mixed veggies, and stir-fry for 1-2 minutes.
5. Push the veggies aside, scramble in the egg white, then mix in the cold rice, fish sauce, and soy sauce. Stir-fry until heated through and slightly crisped for the high protein restaurant meal texture you want.
6. In a small saucepan, combine the heavy cream, chicken broth, remaining garlic, and red pepper flakes.
7. Plate the fried rice, top with shrimp, place the catfish on top, and drizzle with the cream sauce. Garnish with green onion and a squeeze of lime. As a result, you’ve prepared a high protein meal with full restaurant quality flavor. Enjoy!