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  • Writer's pictureRaya Singh

Ingredients to consider for High-Protein Meals



My first thought regarding cooking healthy meals is how important it is to consider Proteins in our daily meals in order to have High-Protein Meals. 


Proteins perform a vital function to create and maintain every cell in our bodies. Proteins are essential in our daily nutrition, because they provide energy to our cells so we can stay active.


Here are some sources of protein you should consider having in your daily diet so you obtain High-Protein Meals:


Animal-based protein sources:


Eggs: are a great source of a complete protein: Whole eggs or egg whites are good options. They can be used in various dishes, such as scrambled, poached, boiled, or added to salads.

Fish and seafood, like: tuna, salmon, shrimp, and other seafood options, which also provide healthy omega-3 fatty acids and are rich in protein.

Meats: especially lean meats which have a lower fat content, such as: turkey and chicken breast, beef with a lean cut such as sirloin, and pork filet.

Greek yogurt: it contains more protein compared to regular yogurt. It can be consumed on it's own, incorporated into sauces and dressings and or used as a base for smoothies.

Cottage cheese: is a dairy product that is high in protein. It can be eaten added to salads or smoothies, as a snack or baked goods.




Plant-based protein sources:


Tofu and tempeh (soy protein): Plant-based sources of protein are suitable for vegetarian or vegan diets. You can stir-fry, grill, or you can add to curries and stews.

Legumes: chickpeas, lentils, black and kidney beans, and other legumes provide with the amount of protein you need in your daily diet. They can be included in soups, salads, stews, or made into vegetarian patties.


Quinoa: is a grain-like seed that contains complete protein, meaning that it has all essential amino acids. It can be added to stir-fries, used as a base for salads, or served as a side dish.


Nuts and seeds: peanuts, almonds, walnuts, chia seeds, hemp seeds, and flaxseeds, which are rich in protein and healthy fats. They can be added to smoothies, sprinkled on salads, or enjoyed as a snack.



Protein Powders:


Protein powders, such as casein, whey which are based on lactose protein. Plant-based

options like soy, peas, brown rice protein. Protein powders can be added to oatmeal,

smoothies, or baked goods to boost protein content. They are a perfect addition to any

fitness program.


My favorite brands are @PEScience and @Progenex.




Balancing high-protein ingredients with whole grains, a variety of vegetables, and healthy fats will create well-rounded nutritious meals.



With love,






Reference Sources:

Behavioral Nutrition - https://behavioralnutrition.org/why-is-protein-important/ - 2022 - Site by Boston Web Group

Healthline - https://www.healthline.com/nutrition/functions-of-protein - February 15, 2023 - By Gavin Van De Walle, MS, RD

National Library of Medicine - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/ - 2022 – By Michael J. Puglisi* and Maria Luz Fernandez

Better Health Channel - https://www.betterhealth.vic.gov.au/health/healthyliving/protein - 13-01-2022 - in consultation with and approved by: Department

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