5 Quick and Easy to Cook High Protein Recipes

High Protein Recipes

Protein is one of the three macronutrients found in the food that our body needs in larger amounts. It is essential to take care of the protein intake to build muscle, and tissues, its maintenance and repair. Proteins are the building blocks of our muscle mass.

Proteins are made up of amino acids. The human body uses 22 of them out of many amino acids existing. Our body can produce some amino acids itself through natural functioning which are also called non-essential amino acids. However, 9 of them must be consumed through the diet which are also called essential amino acids.

Lean sources of proteins like non-veg, have all the amino acids where as vegetarian sources of protein lack some which should be balanced with other foods to complete the chain. Some of the best sources of protein are eggs, lean meat, legumes, lentils, cottage cheese, soy, yoghurt, whey protein powders etc.

We’re going to tell you some of the very easy to make high protein recipes in this article. First, let’s discuss about the benefits of protein.

Here are some quick and easy high protein recipes that you can enjoy having any time:

Also, Read: Pregnancy Diet: Foods To Eat During Pregnancy

5 Quick and Easy to Cook High Protein Recipes

1. Protein Shake

 

Ingredients:

• 1 cup low fat milk
• 1/2 cup oats
• 1 tbsp flax seeds
• 1 medium sized banana
• 1 scoop of protein vanilla/choice of flavored whey

Method:

• Mix all of them in a blender and you’re done!
• Enjoy your high protein drink.
• You can also add peanut butter instead of flax seeds as per your taste.

2. Protein Salad

Ingredients:

• 2 small cucumber
• ½ red onion
• 8-10 cherry tomatoes
• 1 tbsp cooking oil
• 1 can cooked chickpeas
• ¼ tsp salt
• ¼ tsp red chilii
• ½ tsp ginger
• 3 tbsp fresh coriander
• 2 green chiilies
• ¼ tsp roasted cumin
• ¼ tsp chaat masala
• ¼ tsp black salt 2 tbsp lime juice
• ¼ tsp pepper
• 1 tsp cooking oil

Method:

• Slice the cucumbers, red onion, and cherry tomatoes
• Add cooking oil to a pan and add cooked chickpeas
• Add salt to taste and red chilli
• Saute for 2-3 minutes for medium high heat
• Remove the chickpeas from the heat and transfer them to the bowl with cucumbers
• Mix in fresh ginger, coriander, and green chillies
• Add roasted cumin, black salt, cooking oil, lime juice and a pinch of salt and pepper to taste 8. Ready to enjoy!

Quick Read: Daily Protein Intake For A Healthy Body

3. Boiled Eggs

Ingredients:

• 4 eggs Method
• Salt and pepper as per taste.

Method:

• Pour sufficient water into a deep pan, gently slide in the eggs and bring the water to a boil.
• To make soft boiled eggs, drain the eggs out after 4-5 minutes from boiling and place them in cold water to prevent overcooking.
• Gently tap the eggs to crack the shell, gently peel, cut and serve.
• To make medium boiled eggs, drain the eggs out after 7-8 minutes from boiling and place them in cold water to prevent overcooking.
• Gently tap the eggs to crack the shell, gently peel, cut and serve.
• To make perfect boiled eggs, drain the eggs out after 12-15 minutes from boiling and place them in cold water to prevent overcooking.
• Gently tap the eggs to crack the shell, gently peel, cut and serve.
• Add salt and pepper as per your taste and choice to enhance the flavor.

Also, Read: 3 Natural Ways to Boost Immunity

4. Soya Chunks Curry

Ingredients:

• Soaked soya chunks
• Cumin seeds
• Onions
• Tomatoes
• Chillies
• Salt
• Red Chilli powder
• Garam Masala
• Turmeric

Method:

• Soak a fistful of soya chunks in warm water for about 20 minutes.
• Cut soya chunks into small pieces.
• Turn on the lid and put a pan, add a little oil/ghee with some cumin seeds.
• Add onion, chillies and tomatoes and cook them for about 3 minutes.
• Add all the spices – chilli powder, garam masala, turmeric and salt. Sautee them for about 2-3 minutes and dilute with some water.
• Add cut soya chunks to the same mixture and cook for the next 1 minute until it’s all mixed.
• Serve hot with bread/rice as per choice.

Suggested read: How To Overcome Stress Eating Disorder?

5. Protein Yogurt

Ingredients:

• 1 sliced mango
• 1 small bowl low fat yoghurt
• 1 scoop protein powder

Method:

• Blend sliced mangoes to make puree.
• In a bowl of yoghurt, add mango puree and 1 scoop of protein powder.
• Whisk until the lumps go away.
• Enjoy the bowl of high protein yoghurt! You can also add some drops of vanilla essence to enhance the flavor.

Benefits of Daily Protein Intake for a Healthy Body

• Increases Muscle Mass and Strength: Since muscle is primarily made up of protein, a high protein diet can help you gain more muscle mass and develop better strength. The more muscle mass you have, the healthier you are.

• Reduces Cravings: Studies show that having more protein increases satiety which is a feeling of fullness after eating. As protein takes time to digest. It helps us prevent any extra cravings to eat more, thus reducing the chances of an unhealthy weight gain.

• Maintains Bone and Joint Health: People who eat more protein, suffer less from bone and joint related conditions like osteoporosis, fracture, arthritis & knee pain as it helps them build stronger bones and joints.

• Maintains Blood Pressure: As protein helps us reduce the risks of obesity and enhances fat burning, it also helps us maintain our blood pressure as well which is good for our heart health. It reduces the chances of lifestyle diseases like hypertension.

• Helps Body Repair: Eating more protein can help your body recover fast post-injury by maintaining and repairing the cells and tissues. It can also help you recover better after heavy workout sessions by repairing your burnt muscles and building them stronger to keep you all energized for the next session.

• Prevents Aging: As protein helps us increase muscle mass, maintain our physique, helps reduce the chances of lifestyle diseases, it of course helps prevent ageing. Apart from that it is also good for our skin and hair health since it’s the building block. We are made up of protein from skin to hair to nails.

The Bottom Line

Aren’t these recipes the easiest to cook? Not only these are high protein options but also less time consuming, accessible, instant and do not require any prior cooking skill to prepare them.

You can always enjoy these recipes as any of your meals – from breakfast, lunch, and dinner to making it a healthy snack to fulfill your cravings which can help you stay on track of your fitness journey while working in the office, traveling or anytime.