Protein is an essential macronutrient. Your body needs it to repair itself, but it’s also vitally important for feeling full for longer. When your diet is rich in protein (meaning about 30% of the calories you consume comes from lean protein sources), you will naturally eat fewer calories.
On average, 441 calories less, even without trying to “diet,” according to research. Here are six recipes that can help you increase your dietary proteins while enjoying real tasty meals.
1. Super Shake: Green Glow
Nutrition Info: 350 kcal, 29g Protein, 12g Fats, 34g Carbs
Throw it all together in the blender until smooth. The Green Glow is one of my favorites, but any super shake should contain protein, fruit, veg, and healthy fats. Now you can build your own!
Smoothies are fantastic because they are quick, pack a nutritional punch, and are a great way to sneak extra veggies into your diet.
2. Taco Salad
Nutrition Info: 356 kcal, 27g Protein, 16g Fats, 34g Carbs
Building a salad is a great way to bulk your meal and feel like you’re having a high volume of food. The macro numbers above are approximate and will vary based on what you include.
Breakfast: Omelet Wraps
Nutrition Info: 237 kcal, 20g Protein, 15g Fats, 3g Carbs
Omelet wraps are incredibly easy to make. Just mix the cottage cheese, watercress, and lemon peel into a paste. In a separate bowl, combine the eggs with the milk and herbs. Heat your oil in the frying pan and cook the egg over medium heat for 2 minutes. Flip when it’s solidified, and cook the other side. Spread the paste over the omelets and top with smoked salmon. Roll up the omelet as a wrap and cut in half. Makes 4 servings.
Lunch: Miso Salad & Zucchini Noodles
Nutrition Info: 496 kcal, 29g Protein, 30g Fats, 27g Carbs
Mix the marinade and after applying to the salmon, leave it for 20 minutes. Put the noodles and radish in a bowl. Mix all the ingredients for the dressing and pour over the salad. Mix well and refrigerate until ready to eat. Preheat your oven to 350F. Cover the salmon in the marinade and cook in an ovenproof dish for 12 mins. Finish with the broiler for about 2-3 mins to brown the top. Serve salmon alongside the zucchini salad and garnish with sesame seeds. Serves 2 people.
Dinner: Homemade Beef Chow Mein
Nutrition Info: 325 kcal, 28g Protein, 10g Fats, 33g Carbs
Cook the noodles as instructed by the packaging. Thinly slice the beef. Heat the sesame oil in a large frying pan. Fry the garlic and ginger for about a minute, then add the beef - cook for another 2 minutes. Next, add leek, pepper, and mushrooms and fry for about 5 minutes. Finally, add the cooked noodles, season with salt and pepper. Pour in the soy sauce and water, frying for another 2 minutes. Serves 2 people.
Sweet Snack: Cherry Sorbet
Nutrition Info: 109 kcal, 2g Protein, 1g Fats, 24g Carbs
Blend all ingredients except the mint until smooth. Place in a freezer-proof container and freeze for 1 hour. Serve immediately, 2 scoops per person, garnish with mint.