May 14, 2022
Posted: December 31, 2021 12:31 am
Protein is essential to the human body. It helps in growth and development, maintaining cells, tissues, and organs, transporting molecules throughout the body, biochemical reactions, etc. Protein is an element that composes roughly 16% of a person’s body weight. Over half of this is skeletal muscle, meaning that the rest composes things like hair, enzymes, antibodies, etc. The recommended daily intake for protein is roughly 50 grams per day for adults. Of course, these values vary depending on the individual’s height, weight, and activity level, but it can’t be stressed enough how important protein is. Below is a few healthy high protein Recipe.
This is a great vegan high protein breakfast option. Half a block of tofu contains about 10 grams of protein. This recipe is simple: crumble the tofu into a pan with some diced onion, bell pepper, and any other vegetables you like. Season with salt, pepper, turmeric, cumin, or any other spices you like. Cook until the vegetables are soft and the tofu is slightly browned. Serve with toast or over a bed of cooked grains.
This chickpea salad is vegan, gluten-free, and high in protein. One cup of chickpeas contains around 15 grams of protein. The chickpeas are combined with diced red onion, celery, and green pepper in this recipe. Add some chopped parsley or cilantro for an extra kick of flavor. Blend tahini (sesame paste), vinegar, garlic powder, mustard, salt, and water for the dressing. Make a little extra to drizzle over the top of the salad after mixing.
This lentil soup is vegan and high in protein. One cup of cooked lentils contains around 18 grams of protein. This recipe is very simple – sautee diced onion in a pot with olive oil until soft, then add your spices: salt, pepper, oregano, rosemary, etcetera, as well as the lentils and water or veggie broth. Bring to a boil and simmer for about 20 minutes. Add some diced celery, carrots, or other veggies if you like, then serve with a piece of whole wheat bread or crackers.
Seitan (a vegetarian protein high in protein) is sauteed in this recipe with broccoli, bok choy, and red pepper. One cup of seitan contains around 40 grams of protein. This recipe combines soy sauce, rice wine vinegar, garlic powder, ginger root, and hot chili pepper flakes to create a flavorful stir fry.
Many veggie burgers are vegan and gluten-free and contain around 14 grams of protein per burger. In this recipe, which uses brown rice, carrots, and green onions, you can bake or fry the burgers. Serve on a piece of whole wheat bread with tomato slices and lettuce for a delicious meal!
This is another easy vegan lentil recipe. This dish is combined with green beans, corn, and bell peppers. One cup of cooked lentils contains around 18 grams of protein. For the dressing in this dish, whisk together the juice of one lemon, some olive oil, salt, and pepper, as well as any other spices you wish to add, such as garlic powder or fresh thyme leaves from your home garden. Top with optional chopped cashews if desired, then serve over a bed of arugula or spinach leaves.
This vegan, gluten-free, high-protein recipe is a colorful mixture of red quinoa, black beans, corn, and diced tomatoes. One cup of cooked quinoa contains around 8 grams of protein, while one cup of black beans has 15 grams. The dressing for this recipe is made up of lime juice, olive oil, chili powder, cumin, and salt. Toss all the ingredients together and let sit in the fridge for at least thirty minutes so that the flavors can mix. Serve chilled.
Smoothies are a great way to get in extra protein and other nutrients like vitamins and minerals. This recipe calls for a banana, almond milk, and vanilla protein powder. One medium banana contains around 14 grams of carbohydrate and 1 gram of protein, while one scoop of vanilla protein powder usually contains around 20-25 grams of protein. Add in some spinach or kale if you want to up the nutrient content even more! Blend all ingredients and enjoy as a quick and easy breakfast or snack.
Black bean brownies are a healthy alternative to traditional brownies and are vegan and gluten-free. They contain around 5 grams of protein per brownie. This recipe calls for cocoa powder, sugar, black beans, eggs, oil, baking powder, and salt. The black beans are processed in a food processor until they are a smooth paste. All ingredients are combined in a bowl and put into a prepared baking pan. Bake for around 25 minutes or until a toothpick comes out clean. Let cool before cutting into squares.
These pancakes are made with oatmeal, eggs, milk, vanilla protein powder, baking powder, and cinnamon. One serving of these pancakes contains around 17 grams of protein. The recipe makes around six small pancakes. Combine all the ingredients in a blender or food processor until the mixture is smooth, then cook on a hot griddle or frying pan until golden brown on both sides. Serve with your favorite pancake toppings like maple syrup, fresh fruit, or yogurt.
These quesadillas are stuffed with cheese, black beans, corn, and bell peppers. They contain around 10 grams of protein per serving. Chop all the veggies, then saute them in a pan with olive oil for five minutes. Add salt and pepper to taste. Place one tortilla on a plate before adding some of the vegetable mixture, followed by about two tablespoons of cheese. Place another tortilla over the top, then heat in the microwave for about thirty seconds or until the cheese has melted completely. Serve immediately while hot with salsa or vegan sour cream if desired.
Tacos are usually made using beef, but these lentil tacos will be sure to satisfy both your taste buds and your stomach. One serving of these tacos contains around 18 grams of protein. The lentils are cooked in a skillet with onion, garlic, chili powder, cumin, and salt until soft. Serve on corn tortillas with lettuce, tomatoes, avocado, and any other desired toppings.
This chickpea salad is vegan, gluten-free, and high in protein. It contains around 15 grams of protein per serving. The recipe calls for chickpeas, celery, green onions, grapes, mayonnaise, and Dijon mustard. Combine all ingredients in a bowl, then refrigerate for at least thirty minutes to mix the flavors. Serve chilled on whole grain bread or inside a pita pocket.
This salmon and asparagus dish is not only healthy, but it is also incredibly easy to make. The recipe calls for one filet of salmon, containing around 22 grams of protein. Simply Preheat your oven to 400 degrees, then place the salmon and asparagus onto a baking sheet. Drizzle with olive oil and season with salt and pepper. Bake for eighteen minutes or until the salmon is cooked through and the asparagus is tender. Serve immediately.
Who says burgers have to be beef? This turkey burger is a healthy and delicious alternative that will surely satisfy your cravings. One burger contains around 27 grams of protein. The recipe calls for ground turkey, onion, garlic, bread crumbs, egg, salt, and pepper. Mix all ingredients in a bowl, then shape into patties. Grill or fry in a pan until the burgers are cooked through. Serve on a bun with your favorite toppings like cheese, tomatoes, avocado, or bacon.
This Greek yogurt chicken dish is not only healthy, but it is also incredibly delicious. The recipe calls for four boneless, skinless chicken breasts containing around 56 grams of protein. Simply Preheat your oven to 400 degrees, then place the chicken into a baking dish. Season with salt and pepper, then drizzle with olive oil. Dollop one tablespoon of plain Greek yogurt over the top of each chicken breast, then cook for around 30 minutes or until cooked through.
Shepherd’s pies usually contain ground beef, but this recipe replaces beef with lentils which makes the dish healthier and just as delicious! The recipe calls for 1 ¾ cup cooked lentils, 1 diced onion, 2 minced garlic cloves, and about 15 ounces of fresh or frozen green beans. First cook the onion and garlic in a pan until soft and fragrant, then add your green beans. Cover with water and let simmer for about five minutes before adding the lentils. Season with salt and pepper to taste. Pour the mixture into a baking dish and spread evenly. Top with mashed potatoes (homemade or store-bought) and bake for about 25 minutes or until the potatoes are golden brown.
There you have it! Some healthy and delicious high-protein recipes will surely satisfy your cravings. So next time you are feeling hungry, give one of these recipes a try! You will not be disappointed.
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