Proteins are the building blocks of life and they are present in each and every cell of the body. When talking about proteins, most people think about muscles, but that’s not the only role proteins play in the body. Proteins perform a wide variety of functions in the body and lack of adequate protein can lead to various health issues. This is why it is important to have an adequate amount of protein in your diet every day. The recommended intake is 0.8 grams of protein per kilogram of body weight per day. In terms of calories, you need to get around 10 to 35 percent of your calories from protein every day. If you are looking to derive the benefits of protein, here are 8 ways to add easy high protein recipes to every meal.
#1. Lentil salad:
Lentils are packed with protein and these are a staple in many South Asian countries. 100 grams of raw lentils has 15-25 grams of protein. For the lentil salad, you can either use boiled lentils or just soak them in water overnight. Soaked lentils will supply more protein, but if you have digestive issues, it’s better to use boiled lentils. You can use various types of lentils such as Red Lentils, Pigeon Pea, Black Gram, Bengal Gram, etc. You can add your favourite vegetables and the seasoning of your choice to the lentil salad.
#2. Beans fry/soup:
Beans are rich in protein, with many of them supplying around 20 grams of protein for every 100 grams of raw beans. You have to soak the beans overnight and boil it before using it. Both beans fry and beans soup are easy to prepare and you can combine it with your favourite vegetables. You can try various types of beans such as Pinto beans, Adzuki beans, Kidney beans, etc. Most beans are naturally flavorful, so they require very little seasoning and flavouring.
#3. Cottage cheese sandwich:
Cottage cheese has around 11 grams of protein per 100 grams. Since this is derived from animal source, you will be getting all the nine essential amino acids. There are various variations of cottage cheese sandwich recipe and you can try the ones you like. The basic ingredients in most recipes would be bread, cottage cheese, vegetables, butter, and some seasoning. Cottage cheese can be used to prepare various other protein rich recipes.
Quinoa is rich in protein, supplying around 14 grams of protein per 100 grams. This is not a cereal grain technically, but it can be easily used as a replacement for rice, pasta and bread. Quinoa can be added to your salads, wraps, tacos, soups, stir-fried vegetables, pancakes and various other dishes. Quinoa is essentially a seed, so you will be getting various other nutrients along with the protein.
You can boil them, poach them, scramble them or use it to prepare various types of omelets. Eggs can also be used in various other recipes. Eggs supply around 13 grams of protein per 100 grams. Eggs are easy to prepare and you can have them at any time of the day. If you are concerned about the cholesterol in eggs, you can remove the yolk and use only the egg white to prepare your meal. Most of the protein is contained in the egg white.
#6. Fried chicken:
Chicken supplies around 24 grams of protein per 100 grams, which makes it a great choice for people looking to increase their protein intake. There are various variations of fried chicken that you can try. If you want it quick and easy, use chicken breast and just shallow fry it in a pan with some oil. You can add some vegetables and the seasoning of your choice. Some people add cheese as well, which makes the dish richer and creamier.
#7. Grilled salmon:
This is one of the most popular recipes in the world. Salmon provides around 20 grams of protein per 100 grams. There are several variations of this recipe, but the basic ingredients used include soy sauce, brown sugar, lemon pepper and garlic powder. If you have the ingredients ready, you can prepare this quickly in under 20 minutes. Salmon also has Omega 3 fatty acids, which offers various health benefits.
#8. Nut bars:
Nuts such as almonds, cashew, pistachio, walnut, peanut, etc. are packed with protein and a wide variety of vitamins and minerals. Most of these have protein content in the range of 15-25 grams per 100 grams. Nuts provide high-quality protein, which is superior in comparison to protein derived from other plant sources. Nut bars are easy to prepare, as you just have to use a base such as chocolate or sugar syrup to bind everything together. You can store nut bars for several days and use it as a dessert or a quick protein-rich snack.
It’s important to add adequate proteins to your diet because the body cannot make it on its own. Proteins are made from amino acids and only a limited number of these can be made by the body. The rest of the amino acids have to be derived from food sources. Another important thing is that animal-based foods supply all the essential amino acids whereas plant-based foods may lack one or more of the essential amino acids. Milk and dairy products are thus essential for people who do not consume meat, fish, poultry, and eggs.
Proteins are a must for critical systems to work such as your immune system, cell growth and repair, bones, teeth, muscles, skin, vital organs, etc. If you consume adequate quantities of protein every day, you can easily improve your health, boost energy levels and protect yourself from various diseases. So, load up on foods that are rich in protein if you want to experience a healthy, active and fulfilling life.