Protein is a key macro nutrient and should be included in as many meals and snacks as possible. It’s critical in building and maintaining muscle mass, in addition to keeping you feeling full to minimize over-eating nutritionally empty calories.
More importantly, most people are not eating enough of it! Depending on your fitness goals, we recommend someone to each between 80-120% of their body weight in grams of protein each day.
In effort to help you eat more protein, I’ve got 5 protein packed meals to share with you. Here’s 5 recipes to try that are easy to put together and re-heat for a meal during a busy day.
Pro tip: Make more than you need and you can have leftovers for lunch the next day.
1. Grilled Chicken Quinoa Bowls:
– Cook quinoa according to package instructions and let it cool.
– Marinate chicken breasts in a mix of olive oil, lemon juice, garlic, and herbs. Grill until cooked through.
– Assemble bowls with quinoa as the base, sliced grilled chicken, roasted vegetables (like bell peppers, zucchini, and onions), and a dollop of hummus or tzatziki for extra flavor and protein.
2. Turkey and Black Bean Stuffed Peppers:
– Preheat oven to 375°F.
– Cook ground turkey with taco seasoning until browned. Mix in black beans and cooked quinoa.
– Cut bell peppers in half and remove seeds. Stuff with the turkey and quinoa mixture.
– Place stuffed peppers in a baking dish, cover with foil, and bake for 45-60, or until minutes until peppers are tender.
– Serve with a side of Greek yogurt or salsa for added protein.
3. Salmon and Roasted Vegetable Salad:
– Season salmon fillets with salt, pepper, and lemon juice. Bake in the oven at 400°F for 12-15 minutes until cooked through.
– Roast a variety of vegetables such as cherry tomatoes, bell peppers, and asparagus with olive oil, salt, and pepper until tender.
– Toss mixed greens with a vinaigrette dressing and divide into meal prep containers.
– Top each salad with a portion of roasted vegetables and a piece of cooked salmon.
4. Egg Muffins with Spinach and Feta:
– Preheat oven to 350°F (175°C). Grease a muffin tin.
– Whisk together eggs, chopped spinach, crumbled feta cheese, diced onions, and bell peppers in a bowl.
– Pour the egg mixture into the muffin tin, filling each cup about 3/4 full.
– Bake for 20-25 minutes until the egg muffins are set and slightly golden on top.
– Let cool before transferring to meal prep containers. These can be enjoyed cold or reheated.
And for the vegetarians;
5. Tofu Stir-Fry with Brown Rice:
– Press tofu to remove excess moisture, then dice into cubes.
– Stir-fry tofu in a pan with a mix of soy sauce, garlic, ginger, and a splash of sesame oil until golden brown.
– Add in chopped vegetables like broccoli, carrots, and snap peas. Cook until vegetables are tender-crisp.
– Serve stir-fry over cooked brown rice and divide into meal prep containers. Sprinkle with sesame seeds for extra crunch and protein.
Cook & Enjoy.
Dr. Brian Strump is a chiropractor and owner of Live Active Charlotte, a CrossFit/functional fitness gym located in the Steele Creek area of Charlotte.
If you’re interested in making a change in your health or simply have questions, you can learn more about Brian and his staff by visiting: liveactiveclt.com
