38 High-Protein Meals That Taste Great and Keep You Full
-
Loading... - Khalil Brahimi
- 08 Aug 2022
- 80 Views
- 0 Like
- 0 Comment
Protein is important to include on your plate, but it can be tricky to make sure you’re getting enough of it. These quick high-protein meals have you covered, providing tasty options for lunches and dinners that will leave you satisfied.
Before we get into the tasty high-protein recipes though, let’s backtrack a bit and discuss what exactly protein is—and what it does for our bodies. First, protein is one of three macronutrients (along with fat and carbs) that our bodies need in sizable amounts. Why? Protein serves as a building block in our bodies, meaning it helps the cells in our bodies grow and repair. This is important for all of us, but it's especially vital for people who exercise, since working out leads to tiny muscle tears—and protein helps muscles repair those tears so they can grow back stronger. Eating protein also helps us feel full and satisfied throughout the day.
You’re probably most familiar with animal products, like poultry, beef, and eggs, as protein sources. While the nutrient is most abundant in those kinds of foods, it’s also readily available in plenty of plant-based ingredients well, so it’s possible to find foods high in protein for all types of eaters.
As for how much protein to eat in a day? Well, that number varies based on things like age, sex, overall calories consumed, and activity level, as SELF reported previously. But a decent baseline for the recommended daily allowance is 0.8 grams of protein per kilogram of body weight. (For a 150-pound person, for instance, that’s around 54 grams of protein a day.)
Despite the fact that it’s definitely tempting to knock out all of these protein demands with a single, protein-rich meal, experts say it’s best to have some protein throughout the day rather than in one sitting. (Keeping snacks high in protein at the ready is a great way to make this a reality, as is brushing up on some high-protein breakfast options.) The main reason for doing this is that eating high protein foods with each meal helps keep your energy levels consistent, so you’re less likely to run into a 3 p.m. slump or feel tired right after you wake up. Plus, including a variety of protein-rich ingredients in your diet means you’ll also be getting other important vitamins and nutrients—like fatty acids from seafood or fiber from beans—at the same time, SELF has reported.
So now that we’ve established the importance of protein, let’s get to the fun part: delicious dinners and lunches that are full of that macronutrient. These 38 high-protein meals encompass a range of lunch and dinner ideas for every kind of craving, schedule, and eating habits. You’ll find options for vegans and vegetarians that don’t leave you wanting, meaty meals that can be prepared entirely in one pan, and fresh and flavorful salads for the days when it’s too hot to turn on the oven. Whether you’re trying to eat a high-protein diet to meet your fitness goals or just want to feel your best each day, these ideas have you covered.
1
Spicy Shrimp Spinach Caesar Salad from Cotter Crunch
The protein in this salad comes from crispy baked shrimp, a luxurious Caesar dressing egg yolk and anchovy paste, and a sprinkle of Parmesan cheese for good measure.
2
Cheesy Chicken Enchilada Pasta
Who knew two perfect foods (enchiladas and pasta) could come together to make something even better? It's creamy. It's cheesy. It's full of protein.
3
Easy Salmon Piccata
If you already love chicken piccata—the briny, lemony, caper-packed Italian favorite—you'll be obsessed with this speedy salmon version, which comes together entirely in one pan and is perfect for weeknight dinners.
4
Spinach and Tomato Pasta With Poached Egg
You haven't lived until you've topped your pasta with a poached egg. As the yolk breaks, it coats the pasta in another creamy, umami packed sauce. This recipe also uses nutritional yeast—one of many great vegan examples of protein—to add cheesiness and plant-based protein.
5
Sheet Pan Tofu With Vegetables Crispy Chickpeas
This recipe uses a bunch of plant-based sources of protein like tofu, chickpeas, and nutritional yeast to ensure a satisfying, yet totally vegetarian, dish.
6
Apple Cider Chicken Skillet from Well Plated
Apples and chicken are the sweet and savory combo you didn't know you needed. This meal is great all by itself, but we also like it served alongside a whole grain like brown rice for a side dish. Read More...
