Mexican food and fitness: high-protein recipes

There is a persistent myth that Mexican food is heavy, greasy and the enemy of any fitness plan. Nothing could be further from the truth. Traditional Mexican gastronomy - the kind eaten before fast food and industrialisation - is one of the most balanced in the world, recognised as Intangible Cultural Heritage of Humanity by UNESCO precisely for its nutritional balance.

The pillars of Mexican cooking are corn, beans, chile, avocado, tomato, squash and lean proteins. This combination is so nutritionally complete that entire civilisations subsisted on it for millennia. If you are an athlete, do CrossFit, go to the gym or simply want to eat high-protein without getting bored, Mexican cooking is your best ally.

Why is Mexican food ideal for fitness?

The combination of corn plus beans is one of the most complete plant proteins there is. Corn provides the amino acids that beans lack and vice versa, creating an amino-acid profile almost as complete as animal protein. This ancestral combination has fed Mexico for 7,000 years.

In addition, the star ingredients of Mexican cooking have excellent nutritional profiles:

• Black beans: 21g of protein per 100g (dried), fibre, iron, zinc
• Shredded chicken: 31g of protein per 100g, very low in fat
• Nopales: Ultra low in calories (16 kcal/100g), high in fibre and calcium
• Avocado: Healthy fats, potassium, vitamin E
• Corn tortilla: 50 kcal each, a complex carbohydrate with a moderate glycaemic index
• Chile: The capsaicin speeds up the metabolism and is thermogenic

10 high-protein Mexican recipes

1. Shredded chicken bowl with black beans

Macros per serving: 45g protein | 35g carbs | 12g fat | 430 kcal

Cook 2 chicken breasts in water with onion, garlic and salt. Shred. Serve over a base of brown rice with cooked black beans (canned or homemade), sauteed nopales, fresh pico de gallo, sliced avocado and a drizzle of green salsa. It is a complete dish that covers all the nutritional needs of a post-workout meal.

2. Steak tacos with corn tortilla

Macros per serving (4 tacos): 40g protein | 30g carbs | 15g fat | 415 kcal

The classic steak taco is pure fitness: lean grilled meat cut into small dice, charred onion, fresh cilantro, green salsa and lime, all in corn tortillas. No cheese, no cream. It is what millions of Mexicans eat every day and it is a clean-protein machine.

3. Fresh fish ceviche

Macros per serving: 35g protein | 8g carbs | 5g fat | 220 kcal

Mexican ceviche is one of the lightest, most protein-rich meals there is. Fresh white fish (sea bass, hake, meagre) cut into cubes and marinated in lime with tomato, onion, cilantro, cucumber and serrano chile. Zero added fat, pure marine protein. Ideal for lunch on a light training day.

4. Chicken fajitas without tortilla (bowl style)

Macros per serving: 42g protein | 15g carbs | 10g fat | 320 kcal

Saute strips of chicken breast with coloured peppers, onion and Mexican spices (cumin, paprika, oregano, garlic powder, chili powder). Serve over a bed of lettuce with light guacamole (half an avocado, lime, salt) and fresh salsa. Without tortilla it is ultra low in carbs; with a corn tortilla it is still excellent.

5. Black bean soup with egg

Macros per serving: 28g protein | 40g carbs | 8g fat | 345 kcal

Black beans blended with their broth, chipotle chile and epazote create a creamy soup without using cream or butter. Crown with a poached egg, crumbled fresh cheese (low in fat), baked tortilla chips and cilantro. It is comforting, high in plant protein and fibre, and perfect for dinner.

6. Shrimp aguachile

Macros per serving: 30g protein | 5g carbs | 3g fat | 170 kcal

Fresh shrimp marinated in lime juice with serrano or habanero chile, cucumber and red onion. It is practically pure protein with zero fat. The heat of the chile speeds up the metabolism as a bonus. Ideal as a appetizer or light meal. It is the Mexican fitness dish par excellence.

7. Chicken tinga

Macros per serving: 38g protein | 12g carbs | 8g fat | 275 kcal

Shredded chicken in tomato sauce with chipotle and onion. Tinga is one of the most versatile preparations in Mexican cooking: you can put it in tacos, tostadas, bowls or eat it on its own. The fitness version uses breast and is cooked without added oil, using the tomato juice as the liquid base.

8. Nopal salad with tuna

Macros per serving: 35g protein | 10g carbs | 6g fat | 235 kcal

Cooked, chopped nopales mixed with a can of tuna in spring water, tomato, onion, cilantro, serrano chile, lime and a touch of olive oil. It is a salad that really fills you up, extremely high in protein and fibre, with few calories. The nopales provide calcium and the soluble fibre that improves digestion.

9. Huevos a la mexicana (without oil)

Macros per serving (3 eggs): 22g protein | 5g carbs | 15g fat | 245 kcal

The simplest way to have a Mexican breakfast: eggs scrambled with chopped tomato, onion, serrano chile and cilantro. The fitness version uses oil spray instead of butter, and 2 whole eggs plus 2 extra whites to maximise protein without excess fat. Serve with black beans and a corn tortilla for a complete breakfast of champions.

10. Chicken in green salsa with zucchini

Macros per serving: 40g protein | 15g carbs | 10g fat | 310 kcal

Chicken breasts cooked in tomatillo green salsa with serrano chile and cilantro, with sliced zucchini (Mexican calabacita). Green salsa is naturally low in calories and rich in vitamin C. Serve with a moderate portion of brown rice. It is a complete, filling meal with an excellent macro profile.

Mexican meal-prep tips for fitness

Mexican food is perfect for meal prep because many of its components keep well:

• Cook protein in bulk: 1kg of shredded breast and 500g of black beans on Sunday. They last all week in the fridge.
• Salsas in jars: Green and red salsa keep for 5-7 days refrigerated. They are zero calories and flavour everything.
• Mexican brown rice: Make a big pot and portion it. Brown rice with tomato and onion is the perfect complex carbohydrate.
• Guacamole with lime: The lime stops it oxidising. In a closed container with cling film directly on the surface, it lasts 2-3 days.

Nutrition myths about Mexican food

Myth: "Mexican food is fattening." Reality: What is fattening is tex-mex food with cheddar, sour cream and fried nachos. Authentic Mexican food is balanced and nutritionally dense.

Myth: "Tortillas are bad." Reality: A corn tortilla has 50 calories and is a complex carbohydrate with fibre. It is infinitely better than processed white bread.

Myth: "Beans make you bloated." Reality: If you soak them well and cook them properly, they produce no more gas than any other pulse. And their fibre and protein profile is exceptional.

Authentic Mexican food is not only compatible with a fitness lifestyle: it is ideal for it. Explore our Mexican recipes and discover that eating healthily and eating well are not opposites. Enjoy your meal and good gains!