A lean frame is both attractive and healthy. Do your goals include increasing muscle and decreasing fat? Do you want to shed a few unwanted pounds by eating right? Then protein is something that you should regularly be taking.
This post talks about those recipes that are both are rich in protein and are scrumptious as well! Read on to know more!
Protein In Your Diet:
Protein is the principle building block for muscles, besides cartilage, bones, blood and skin (1). The nutrient also aids in the formation of hormones and enzymes. Proteins play a complementary role with carbohydrates and fat in providing energy to our body. It is no wonder then, that these components are absolutely essential to our diet.
The most important food sources of proteins include milk, eggs, poultry, meat, fish, nuts, seeds, dry beans and peas. They are rich in protein content while also providing us with many nutrients such as vitamin B, vitamin E, iron, magnesium, and zinc. As protein rich food groups are also high in bad cholesterol, saturated fat, and, in the case of nuts, high in calories, it is necessary to regulate portion sizes according to the daily recommended intake of protein (2). Muscle builders should ideally take 1gm of protein per each kg of body weight.
Let us now take a look at some delicious high protein diet recipes.
1. Cheesy Scrambled Eggs:
Any high protein diet, and any day, will have to begin with eggs. It doesn’t take long to prepare this recipe, and the calcium from the cheese is better absorbed because of the vitamin D. As an added bonus, eggs are low in carbohydrates.
Ingredients:
- Unsalted butter, 2 spoons
- Diced onion
- 10 beaten eggs
- Quarter spoon salt
- Half spoon ground pepper
- Goat cheese
Preparation:
- Melt butter in skillet over medium heat.
- Add onion, cook for 5 minutes, pour egg mix and stir.
- Add pepper, stir, allow to cook, stir some more.
- Add goat cheese in the end, serve hot.
2. Chicken Casserole:
Chicken is an excellent protein source, and casseroles are a family favorite. It offers about 35gm of protein, and one can never get bored of this recipe. It is inexpensive and takes 30 minutes to prepare it at home, allowing you to use healthy products during the cooking process (3). Casseroles have plenty of vegetables that add fiber and nutrients to your diet as well.
Ingredients:
- Diced 12 oz cooked chicken breast
- 2 spoons unsalted butter
- 2 spoons all-purpose flour
- Pinch of white pepper
- Skim milk
- 7 oz penne pasta
- 1 spoon grated parmesan cheese
- 2 chopped orange bell peppers
- 1 chopped zucchini
- 2 heads chopped broccoli
- Little amount of cheese and Italian seasoning
Preparation :
- Add butter to a preheated sauce pot.
- Once it foams, add milk, and stir until it bubbles.
- Let it simmer for 10 minutes on low flame.
- Now add Italian seasoning, parmesan cheese, and pepper.
- Cook pasta according to directions on package, but add broccoli.
- Later drain the same and then combine it with veggies and chicken.
- After covering the pasta with sauce, place it in a baking dish, sprinkle it with cheese, cover with foil and bake until cheese is melted.
3. Tuna Salad:
-
Fish sources of protein are the recommended way to avoid saturated fats without giving up proteins. Every 100gm of tuna contains 20gm of protein. It is also very low in carbohydrates and fats. It is advisable to make the tuna salad yourself, rather than depending on the diner version, as they pack on more calories. For those on a weight loss goal, here’s the food for thought. Tuna based diet choices were found to accelerate weight reduction ( 4).
Ingredients:
- 2 cans of tuna
- One small onion
- One medium celery stalk
- Half cup salad dressing or mayonnaise
- Little salt and pepper
- Lemon juice
- Bread
Preparation:
- Using a strainer, drain the tuna.
- Peel and chop the onion, along with the celery.
- In a small bowl, mix the onion, celery, tuna, lemon juice, mayonnaise, salt, and pepper.
- This mixture can be spread on 4 bread slices.
4. Spinach And Egg Wrap:
-
A wrap helps you carry your food on the go, making it a healthy snack choice after breakfast. The wrap has more than 20gm of protein. The recipe packs several vitamins (5) and minerals and also lowers cholesterol, improving heart function.
Ingredients:
- Chopped baby spinach
- 4 eggs
- Required salt and pepper
- Cheese
- 1 avocado
- Hot sauce
- Whole wheat tortillas
Preparation:
- Add spinach to a nonstick skillet and cook over medium heat.
- After 2 minutes, add the beaten eggs and allow to cook while stirring.
- Place the mixture in the tortillas, season with pepper and salt, top with avocado and fold burrito style.
5. Turkey Meatloaf:
-
Lean serving of turkey meat is a great choice for a high protein diet. Consumption of just 150 calories of low-fat turkey offers you a comfortable 25gm of protein. Again, eating out may seem convenient, but the varieties could contain hidden unhealthy factors ( 6). Have flavorful turkey meatloaf at home, served with steamed vegetables and green beans.
Ingredients:
- One and half pounds ground turkey
- Butter
- Chopped onion
- Minced garlic
- 2 spoons butter
- 1 egg
- Half cup of bread crumbs
- 2 spoons Worcestershire sauce
- Catsup
- Salt and black pepper
Preparation:
- In a skillet, melt butter and then cook onion and garlic while stirring.
- Let it cool.
- Combine bread crumbs, turkey, egg, sauce, onion, catsup, salt and pepper.
- Spread remaining catsup on top and bake for 55 minutes.
6. Caesar Salad With Shrimp:
-
The classic Caesar salad can be spruced up to add more protein. Not only does it add more flavor, but shrimp also contains 20gm of protein per 100gm. That makes it an excellent source of dietary protein. Now, you’re armed with more muscle as well as a better heart.
Ingredients:
- 1 pound shelled medium shrimp
- 1 loaf bread
- 2 cloves chopped garlic
- 4 spoons lemon juice
- Half cup grated parmesan
- Dijon mustard
- Anchovy paste
- Salt
- Ground black pepper
- Diced lettuce
- 2 cups halved cherry tomatoes
Preparation:
- Spread oiled bread on a baking sheet and place in a preheated oven.
- Bake until crispy brown on the outside.
- Meanwhile, put garlic, lemon juice, anchovy paste, parmesan, salt, pepper and mustard and blend until smooth.
- Slowly add oil to the mixture while whisking.
- Add little oil, salt and pepper to shrimp and broil it for 4 minutes.
- Combine the tomatoes, lettuce, croutons and shrimp in a large bowl and finally add the dressing.
7. Fish Steak With Onions:
Grilled fish is a tasty way to add more proteins to the diet along with the beneficial omega-3 fatty acids. Fish steak with onions and other veggies will help build muscles, and improves heart and brain functions. This recipe could literally be named brain food (7). Grill friendly vegetables can be paired with fish such as cod steaks, tilefish or grouper.
Ingredients:
- Thinly sliced medium onions
- Peppercorns
- Olive oil
- Bay leaf
- Half cup chicken broth or white wine
- 2 tuna steaks.
Preparation:
- Cook onions in large skillet over medium heat.
- When they turn golden brown, add wine, bay leaf and peppercorns.
- Bring to boil, reduce flame, let simmer for 15 minutes over low flame.
- Move onions to the side, cook tuna in the oil until they become brown on both sides.
- Cook for few minutes until the fish flakes easily, then serve with the onions.
Each recipe is tasty in its own way. As every variation has its own health benefits to offer, losing weight and building muscle will remain long term. Do you think this post has helped you? Let us know in the comments section below.
