Protein is an important part of a healthy diet. Not only does eating protein help you feel fuller, it also plays an important part in muscle growth and repair. Eating protein is especially important if you exercise because working out causes muscle tears, usually small and unnoticeable. Protein helps repair those tears and helps muscles grow back stronger. These 10 recipes high in protein are not only healthy, they are also delicious.
A Few Words About Protein
Some people need more protein than others. How much protein you should eat per day depends on a number of factors like your age, body size, activity level, and whether or not you are pregnant. Recommendations on how much protein you need vary. Most official nutritional organizations recommend a modest daily intake of protein.
If you are at a healthy weight and do not lift weights or exercise much, you should aim for around 0.36 to 0.6 grams of protein per pound. This amounts to between 56 to 91 grams per day for the average male and 46 to 75 grams per day for the average female
You may also be interested to know that there is evidence to suggest that eating protein can help you lose weight. Getting 25 to 30% of your total daily calories from protein has been shown to boost metabolism when compared with lower protein diets. It has also been found that increasing protein intake tends to decrease your appetite, so you are less likely to overeat or eat unnecessary calories throughout the day.
So where can you get the most bang for your buck when it comes to protein? Eggs, lentils, quinoa, Greek yogurt, fish, shellfish, chicken breast, lean beef, and turkey breast are all great sources of protein. Check out the 10 recipes high in protein below to meet all your protein needs.
10 Recipes High in Protein
Spinach and Tomato Pasta With a Poached Egg
Pasta with tomatoes, spinach, and fresh basil is delicious, but add a poached egg on top and it is even better. The egg yolk adds a delicious creaminess to an already wonderful dish. If adding an egg on top of your pasta is not unusual enough, this recipe uses nutritional yeast to add some plant-based protein to the dish.
Do not let these couple of unusual additions scare you away from this recipe. It is pretty simple, taking less than 30 minutes to get on the table.
Get the recipe and some other recipes high in protein that you’ll love from Self here.
Southwestern Beef Chili with Corn
This flavorful chili recipe is full of protein. With a hearty base of onion, carrots, peppers, and beans, this chili gets some southwestern flare with poblano peppers and chili powder. Add some more protein to this dish by serving it with a dollop of sour cream, sliced avocado, and shredded cheese.
Check out the recipe on Real Simple here.
Apple Cider Chicken
Apples and chicken are a delicious combination. Boneless, skinless chicken thighs, apples, apple cider, and rosemary combine in about 30 minutes to give you one of the most delicious recipes high in protein that you could want for a wonderful weeknight dinner. As high protein dinner ideas go, this one is super easy and majorly satisfying.
Get the recipe from Well Plated. Then serve it on its own or pair this dish with some lentils or quinoa.
Quick Healthy 15 Minute Stir-Fry Chicken and Veggies
Recipes high in protein do not have to take forever. This 15-minute stir-fry mixes chicken with broccoli, zucchini, bell peppers, and onion for a yummy dish that pairs well with rice or a protein-rich grain like quinoa or lentils. This dish is delicious, colorful, and soon to be a favorite on your dinner table.
Get this super quick recipe from Gimme Delicious.
Mediterranean Egg and Tomato Skillet
The traditional name of this dish is Shakshouka. It is a North African dish usually eaten for breakfast or lunch. Made up of tomatoes, onions, pepper, eggs and a bunch of fragrant spices this recipe is tasty and simple to make. Serve it up with flatbread and you cannot go wrong. While this is traditionally a breakfast or lunch meal, there is nothing wrong with making it for dinner!
Get the recipe from EatingWell.
Roasted Spiced Salmon
A lot of the recipes high in protein tend to have chicken as the star of the dish. This salmon recipe gives you a little variety. The salmon is seasoned with turmeric and cumin and served alongside protein-rich lemony spinach and rice pilaf. How delicious does that sound?
Get this high-protein meal at Real Simple.
Vegan Grain Bowl with Pesto
If you want recipes high in protein that are also vegetarian or vegan, give this Vegan Grain Bowl a try. It is easy and satisfying – five minutes of prep and 15 minutes of cooking and it is on the table. All it takes is some quick-cook farro, lentils, pesto, mixed greens, and bell peppers.
Get this recipe from Kelly Jones Nutrition and give it a try.
READ MORE: 5 WAYS TO EXPLAIN VEGETARIANISM TO KIDS
Turkey Falafel Meatballs with Lemon Yogurt Sauce
A mix of chickpeas, Middle Eastern spices, and ground turkey create the most tender and tasty meatballs. Simply chop up the falafel mixture in a food processor, mix it with ground turkey and bread crumbs (or quinoa!), roll it into balls, and sauté them. If you prefer, you can bake these turkey meatballs in the oven.
Serve these delicious meatballs warm over rice or mashed potatoes and add a side of hummus or a salad to round it all out.
Get the recipe from Panning the Globe.
Chicken Avocado Black Bean Salad
Chicken and black beans give this salad some major protein. Mix chicken, black beans, avocado, tomatoes, cilantro, lime juice, and spices for a simple yet delicious and versatile meal. Eat it on its own or add it to a lettuce wrap or tortilla. It makes for a great addition to your list of easy high-protein dinners.
This recipe is also easily customizable. Add shredded cheese or queso fresco. Swap out the green onions for red onions. Try red bell peppers instead of tomatoes. If fresh corn is available, it would be a great addition to this protein-packed salad.
Want this and other high protein recipes? Check out Averie Cooks here.
Asian Chicken Quinoa Bowl with Almond Butter Sauce
Super hearty and healthy, this quinoa bowl combines chicken, quinoa, carrots, broccoli, almonds, garlic, ginger, and olive oil. Drizzle it with homemade Almond Butter Sauce that is a mix of almond butter, olive oil, tamari, sesame oil, rice vinegar, ginger, and lime.
Get this recipe from Avocado Pesto.
You will likely be unable to resist adding some of these recipes high in protein to your collection of recipes. They are quite delicious and pretty easy to make. From a vegan grain bowl to spiced salmon, there is something here for everyone to love. These recipes high in protein are absolute keepers.
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