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5 recipes with lots of protein!

  1. Whether you want to build muscle or lose weight, proteins are what you need. Not only are proteins the building blocks for new muscle tissue, they also ensure that you burn more calories. In addition, they make you feel full. This way you can easily eat less and stay in shape more easily.

  1. But what does 'eating a lot of protein' mean in practice? Many people simply throw a lot of meat and protein powder through everything. That's not the most sustainable way to tackle a high-protein diet! Today we tell you about all possible protein sources and give you five recipes with a lot of protein. You will see that a protein diet does not have to be boring!

Proteins from animal products

  1. When it comes to protein, many people think first of the animal sources. Meat in particular is the source of qualitative proteins for many beginners. However, fish, eggs, milk and other dairy products are also full of proteins. Animal proteins have a number of great advantages. For one thing, they simply provide a lot of protein - most of their calories often come from it.

  1. In addition, all of those proteins are complete, which means that they contain all the essential amino acids. These are the amino acids that your body cannot make itself. One drawback: for vegetarians, meat and fish are of course not an option.

Proteins from vegetable products

  1. Fortunately, much more is possible than just animal protein. An important vegetable source is, of course, soy, and all products made from it, such as tofu and tempeh. Soy is the only vegetable product that also contains complete proteins. Then there are legumes: lentils, peas and beans. They not only contain a relatively large amount of protein, but also slow carbohydrates.

  1. Whole grains also contain proteins, just like the semi-grains, such as quinoa, buckwheat and amaranth. Nuts, kernels and seeds are also an important category of proteins. This also contains healthy fats. Finally, some vegetables contain protein, and avocado is also relatively high in protein.

Recipes with lots of protein

  1. The easiest way to create protein-rich meals is to simply combine several protein-rich ingredients. Many vegetable protein sources contain a slightly less high concentration of proteins. However, if you combine them with other protein products, you will solve that problem automatically.

  1. Another advantage of combining is that incomplete proteins are no longer a problem. After all, you get the missing amino acids from the other protein source. The following recipes with a lot of protein prove that the result can be delicious!

  1. Yoghurt or quark is the ideal basis for a quick and healthy breakfast. Dairy contains an awful lot of protein, and if you choose the low-fat version, it is a slim choice too. The variant with fat can also be fine if it fits into the rest of your nutrition plan. Nuts are a good addition to protein with your yogurt.

  1. You can even get more creative with that and make your own granola of nuts and some honey and fruit. To do this, grind a few handfuls of nuts into pieces and mix with coconut chips and dried fruit. Melt a spoonful of coconut oil and a spoonful of honey. Stir in the nuts, spread on a baking tray and bake at 120 degrees for about half an hour. Also delicious as a snack!

  1. Strangely enough, many people don't immediately think of fish when they want to eat more protein. A pity, because fish has so much more to offer besides those proteins! For example, it is packed with healthy fats that keep your brain sharp. So try making something more often with salmon - like this delicious salmon frittata.

  1. Take 300 grams of fresh spinach and let it shrink. In the meantime, cut 300 grams of fresh salmon into cubes and cut 1 onion into thin slices. Stir six eggs with salt and pepper and mix in the spinach, salmon and onion. Season with fresh dill. Pour the mixture into a frying pan and fry the frittata over low heat.

  1. Chili con carne cannot be missed in a list of recipes with a lot of protein. After all, chopped and legumes provide a good dose of both animal and vegetable proteins. Chop an onion and fry it briefly. Add plenty of cumin, paprika and chili pepper if desired. Then add 200 grams of minced meat and fry loose.

  1. When the minced meat is almost done, add 1 red pepper (diced), 1 tin of kidney beans and 1 package of diced tomatoes. Let it simmer for 15 minutes until done. You can serve the chili with sour cream and avocado â € “that will only provide more protein!

  1. Curry is one of the easiest dishes to use in protein. In addition to meat, legumes are also extremely suitable for it. Chop two red onions and fry them briefly in coconut oil. Then add 1 tbsp curry paste and 1 tsp turmeric. Pour in 250 ml stock and a can of chickpeas and cook for ten minutes.

  1. Add 3 tomatoes (diced), 1 tin of coconut milk and 150 grams of peas. Heat everything through. Finally add a few hands of fresh spinach and stir until it has shrunk. Serve the chickpea curry with quinoa for an extra helping of protein and vitamins.

  1. Another way to quickly and easily eat high-protein foods is to make a stir-fry dish. This also has the additional advantage that you can easily get rid of your leftover vegetables. It is best to first stir-fry the tofu with a good dash of soy sauce. Set aside for a while and then stir-fry the vegetables as desired.

  1. Broccoli, bell pepper, leek, carrot and snow peas, for example, are very tasty here. Season the vegetables with soy sauce, sesame oil and a dash of fish sauce if desired. When everything is cooked, add the tofu again. Serve with brown rice or (whole grain) noodles. Add cashew nuts and some lime juice to garnish!

  1. Looking for more recipes to build a healthy high protein diet? Then visit our platform FitChef, where you will find healthy and easy protein-rich recipes for every meal of the day!



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