When wanting to focus on weight gain, one of the most challenging tasks is finding healthy, high-protein meals. After all, it’s easy to find high-protein snacks, but it can be more difficult to find a meal that is both truly satisfying and protein-rich. There are many reasons for wanting to gain weight. Maybe you are a bodybuilder who’s trying to bulk up, or maybe, like me, you’re trying to put on weight after losing it due to illness.
Whatever the reason for needing high protein meals for weight gain, there are also many ways of achieving it. Making weight gain diet meals doesn’t have to be difficult. Like most dieters, you’re looking forward to enjoying your favorite foods. The only difference is that you want to enjoy these foods in the quantities you desire.
Many people believe that consuming a diet high in protein can be dangerous. In fact, some studies have even shown that consuming an excess of protein is toxic to the liver and kidneys. But is this true? Is there a risk to consuming too much protein? Here are health benefits of high protein diet which you may have not known about before. You must have come across information on high protein diet and its health benefits, If not here is some info on it.
High Protein Meals For Weight Gain
This is an article that will share with you high protein meals for weight gain. I’m going to share a few healthy high protein meals you can add to your diet to gain weight and muscle. If you are already into bodybuilding, then you’ve got an idea of what it takes to gain weight through exercise and good nutrition. But you probably know that putting on weight is just as challenging as losing weight or simply maintaining your current weight.
Make these high-calorie high protein meals to fill yourself up with healthy protein. These meals are fun to make, full of nutritious and, on top of it all, delicious.
It seems like everyone wants to lose weight. There are so many options out there: keto, Atkins, and the list go on.
But what if you want to gain weight and add some muscle instead? Well, High-Calorie High Protein Meals are key.
By eating more calories than you expend, you’ll gain weight. And by increasing your protein take, you’ll add muscle too.
So today, I’m sharing High-Calorie High Protein Meals. They’re not only delicious, but they will also help you reach your goals faster.
Keto Teriyaki Chicken Bowl
Teriyaki Chicken is a big No-No when you’re watching your carbs. That’s because the sauce contains a lot of sugar.
And even though it tastes good, all that sugar is not good for your health.
This Teriyaki Chicken is finger-licking good. The sticky sauce has a nice balance of savory, sweet, umami, and heat.
And you’re serving it with veggies like zucchini, broccoli, and cauliflower rice. So, it not only tastes good but is good for you too.
To keep the Teriyaki sauce low carb, you’ll be using granulated erythritol to sweeten it. Erythritol is an all-natural sweetener that won’t lead to spikes in blood sugar.
And unlike some other sweeteners, it doesn’t leave a bitter after-taste. If you’d like to give it a try, you can get some here.
Per Serving:
- Calories: 587
- Fats: 45.2g
- Protein: 33.8g
- Carbs: 13.2g
- Fiber: 4.2g
- Sugar: 6.1g
Salmon Kale Salad
Fall is a great time to snuggle up in your favorite sweater. And it’s the perfect time to enjoy the fall harvest.
And what better way to enjoy fall’s bounty than by making a salad?
This salad is pretty hearty and delicious. There’s roasted potatoes, green beans, salmon, kale, apples, and parmesan cheese.
Now isn’t that a mouthful? And it’s topped with a creamy, tangy Tahini Dressing.
Besides being delicious, this salad is bursting with nutrition. It has a lot of Vitamins A and C.
It is even rich in potassium which is vital for healthy blood pressure. So, eat up that salad!
Per Serving:
- Calories: 721
- Fats: 41g
- Protein: 38g
- Carbs: 55g
- Fiber: 8g
- Sugar: 14g
Summer Chipotle Chicken Cobb Salad
Summer is the perfect time to dust up the grill – and have a barbecue.
But your typical holiday fare – hot dogs and hamburgers and hamburgers aren’t that healthy.
So what else can you make? You can make this Summer Chipotle Chicken Cobb Salad.
It is chock-full of yumminess, from the spicy chicken, creamy avocado, crispy bacon, sweet strawberries and corn, and the mixed greens.
What I love most about this dish is that it takes less than 30 minutes to make. So you can have dinner ready in a jiffy.
What’s more, you don’t have to turn on the stove to make it. So, you can escape your hot kitchen.
Don’t have a grill? Not to worry. You can also make it on a grill pan like this.
Per Serving:
- Calories: 602
- Fats: 45g
- Protein: 31g
- Carbs: 23g
- Fiber: 7g
- Sugar: 6g
Chipotle Chicken Bowl with Avocado Salsa
Here’s another Chipotle Chicken dish. After all, you can never get enough Chipotle Chicken, right?
Unlike the one I described above, this one is low in carbs. So, it’s a great option if you’re not digging the carbs.
This Chipotle Chicken Bowl is tasty and refreshing. The creaminess of the avocado salsa balances the spiciness of the Chipotle Chicken.
Meanwhile, the zucchinis add freshness. To maximize the flavor of the chicken, you’ll want to marinate your chicken for an hour.
So, make sure you set time aside for this. Otherwise, you can marinate the chicken overnight and make it the next day.
Per Serving:
- Calories: 550
- Fats: 32g
- Protein: 53g
- Carbs: 16g
- Fiber: 5g
- Sugar: 10g
Philly Cheesesteak Casserole
I love a good Philly Cheesesteak sandwich, as I’m sure many of you do too. But after eating all those carbs, you just want to take a nap, right?
This Philly Cheesesteak Casserole is all about the fixings. You have thinly sliced beef, bell peppers, and crimini mushrooms.
All topped with melted Provolone cheese. So, you have all the classic Philly Cheesesteak taste – but with way fewer carbs.
To make this skillet casserole, you’ll start by cooking on the stovetop. Then you’ll transfer your skillet to the oven to bake.
So make sure you use an oven-safe skillet. This one here is a good option as it provides even heat distribution and is oven-safe.
Don’t have Provolone cheese? You can use Monterey Jack cheese instead.
Per Serving:
- Calories: 694
- Fats: 50g
- Protein: 53g
- Carbs: 7g
- Fiber: 1g
- Sugar: 3g
Keto Chicken Alfredo with Broccoli Bake
Life can get hectic. And when that happens, we can put our love lives on the back burner.
So to rekindle the romance, it’s nice to have a date night once in a while.
This ketogenic Chicken Alfredo with Broccoli bake is perfect for date night. It’s rich, decadent, and, did I mention, delicious?
Best of all, it’s a one-skillet meal. So you can spend more time with your partner – and less time in the kitchen.
Per Serving:
- Calories: 549
- Fats: 35g
- Protein: 52g
- Carbs: 7g
- Fiber: 2g
- Sugar: 0g
High-Protein Meals for Breakfast, Lunch, and Dinner
Incorporating more protein into your diet can help you feel fuller and can give you energy to get through the day. Check out these protein-filled meal ideas.
Every diet—even most of the fad ones—relies primarily on increasing protein intake. That’s because having enough protein in your diet is important: Your body uses protein to repair tissue, keep your bones strong, and help increase fat burning. It’s vital for satiety and can even lower blood pressure. But protein is more expensive than carbohydrates and knowing how to incorporate it into meals can sometimes be a challenge.
Here are a few ideas for delicious high-protein meals for breakfast, lunch, and dinner that don’t require fancy ingredients or much time to prepare.
Breakfast
1. Vanilla protein muesli bowl
2. Coconut cranberry protein bars
3. Almond butter blueberry waffles
4. The perfect tofu scramble
5. Breakfast casserole
6. Protein pancakes
7. High-protein muffins
Lunch
1. High-protein sweet potato chili
2. Tropical chicken salad
3. Easy avocado egg salad
4. Grilled chicken and quinoa bowls with avocado salsa
5. Chicken and black bean burrito bowl
6. Egg and cottage cheese salad
7. Chickpea, avocado, and feta salad
Dinner
1. Chicken parmesan zucchini boats
2. Sheet pan sweet potato hash with eggs
3. Philly cheesesteak stuffed peppers
4. Cilantro and lime salmon
5. Sun dried tomato cheesy meatballs
6. Healthy turkey chili
7. Vegetarian zucchini lasagna spirals
So, there you have it. No more excuses to get fast food. You can plan three square meals (full of protein) for the next week—or maybe even two.
Protein Rich Meals for Muscle Growth
Dinner 4 – Turkey or Lean Beef Meatballs
Who knew meatballs could help you burn fat and keep your skin taught? Just be sure to pass on the spaghetti and the bread basket to avoid taking in empty calories.
Try it: 5 oz Turkey or lean beef meatballs (35g protein) over steamed spinach (1g protein) and sprinkled with 1 tablespoon parmesan cheese (2g protein) = 28g protein
Dinner 5 – Turkey Burger
Summer may be over, but your burger days don’t have to be. Lean turkey or beef burgers are a relatively simple—not to mention, delicious—way to get more protein into your diet. Just be mindful of heavy cheeses or sauces, which can up the calorie and sugar content.
Try it: Turkey burger or hamburger made with 4 oz lean ground turkey or lean ground beef (28g protein), 1 slice of low-fat cheese (7g protein), lettuce, tomato = 35g protein
Dinner 6 – Steak Salad
Never thought you’d get excited over a salad? Well, when it’s topped with steak, grilled peaches, and feta—you just might. Totaling at 36 grams of muscle-fueling protein, this dish will work to keep your body burning fat efficiently.
Try it: Steak salad with 4 oz lean grilled steak (28g protein), grilled peaches, cherry tomatoes and 1 oz light feta cheese (5g protein) over 3 cups spinach (3g protein) = 36g protein
Dinner 7 – Turkey Quinoa Stuffed Pepper
All it takes is a little thinking outside of the box, and your ground turkey suddenly turns into five completely different meals—think burgers, chilis, meatballs, and stuffed veggies.
Stuffed peppers are excellent vessels for mixed veggies and ground turkey, and cut calories significantly when compared to pasta-centric or more starch-heavy entrees.
Try it: Turkey Quinoa Stuffed Pepper: 4 oz ground turkey (28g protein), ⅓ cup quinoa (2-3g protein) mixed with ¼ cup tomato sauce, shredded scallions, and 1 oz. light shredded cheese (5g protein) baked in bell pepper = 35g protein
Basic Prep Tip 1
Prepare breakfasts for the week
“Mornings can be rushed and breakfast tends to get skipped. Since breakfast sets the stage for your metabolism for the day it’s important to have an adequate AM meal that contains a protein kick.
Prepare several day’s worth of breakfasts at a time to save time in the mornings. Some easy breakfasts that you can make in advance include egg white muffins or chia seed pudding,” says Zuckerbrot.
Basic Prep Tip 2
Keep your fridge and pantry stocked
“You can now order perishable and nonperishable groceries online, so it’s easier than ever to make sure you always have your go-tos on hand like nonfat Greek yogurt (16g protein), hard boiled eggs (premade makes it even easier), chia seeds (are shelf-stable for months and have 6g protein for 2 tablespoons), cold-cut turkey breast, low-fat cottage cheese, dry lentils, nut butters, and more,” says Zuckerbrot.
Basic Prep Tip 3
Have cooked, plain quinoa on deck
“Make a big batch in the beginning of the week and enjoy it one day as a side dish to a simply cooked piece of chicken breast, the next day as a salad with veggies and shrimp, and in the last days combine with egg, low-fat cheese, and turkey pepperoni into muffin tins for gluten-free pizza bites! Cooked quinoa will last in your fridge for at least 5 days, and a cup provides you with about 8 grams of protein,” says Zuckerbrot.
Basic Prep Tip 4
Carry protein rich snacks on the go
“There are tons of non-perishable high protein snacks you can carry on the go. Keeping a few options on you at all times will ensure you will be snacking wisely and getting extra muscle building protein between meals.
Stash things like beef or turkey jerky (1 oz serving = 9g protein), 100 calorie packs of dry roasted edamame (10g protein), No Cow or Quest Bars (about 20g protein each), or 100 calorie packs of simply protein crunch (10g protein),” says Zuckerbrot.
Basic Prep Tip 5
Get to know portion sizes
“Each ounce of animal protein provides about 7g of protein. For a visual cue, 3 ounces is about the size of your palm so aim for a little more than that—again, a deck of cards or an iphone 6 (or 7 if you’ve upgraded) is the size of 4 oz.
Choose lean animal proteins such as egg whites, all fish, skinless chicken, cold cuts, lean cuts of beef like sirloin and flank, and lean cuts of lamb like chop or roast,” says Zuckerbrot. Understanding portion sizes will make it much easier to whip up a quick, healthy, and balanced meal.
Basic Prep Tip 6
Make a list
Not sure what to cook? Well, if our list of protein-rich items still has you pacing around in your kitchen for something to eat, then sit down and make your own.
Pick and choose which protein-packed items you enjoy eating, can cook in bulk, and commit to them by listing them out.
This will not only help you avoid unhealthy impulse purchases at the store, but can help you plan out your meals for the week ahead, keeping you on track to reach your health goals.
Health Benefits Of High Protein Diet
I’ve already mentioned a number of the health benefits of proteins, but the thing that may be most surprising is the fact that you don’t always have to eat protein throughout the day. In fact, you can eat high protein meals and snacks throughout the day in order to get all of the protein your body needs. This can make it easier for you to follow your protein diet plan and to get all of the vitamins and nutrients your body needs.
We’ve all been there—wooed and wowed by the latest and greatest, must-try health trend that never lives up to the hype. Now, you’re looking for something that really works, that isn’t a waste of time (or your money), and is actually good for your mind and body.
Enter: A high-protein lifestyle.
Whether you’re looking to build muscle, burn fat, or even just strengthen your bones, increasing your protein intake can make life and reaching your fitness goals a whole lot easier.
THE SCIENCE OF PROTEIN: WHY IS IT SO IMPORTANT?
Protein is one of the three primary macronutrients (carbohydrates and fats being the other two). Amino acids are the building blocks that make up protein, and there are two types:
- Nonessential amino acids: There are 9 of these and your body can produce them.
- Essential amino acids: There are 12 of these and your body cannot produce them, which means we must consume them through our diet.
Just why is protein so important?
It helps repair damaged muscle tissue and even build new muscle. But the power of protein isn’t just limited to muscle growth. Protein gives you energy, supports your immune system, and you can even find protein in your hair, nails, and bones.
1. MORE PROTEIN HELPS YOU FEEL FULLER
When you’re hungry, all bets are off when it comes to sticking with your diet. But if you can reduce cravings and find ways to feel more full, that can make losing weight a lot easier. Luckily, that’s where a high-protein diet comes in handy.
Eating more protein reduces hunger hormones (like ghrelin) and increases satiety hormones (like peptide YY) to keep you feeling full. In non-science speak, eating protein lowers feelings of hunger and increases feelings of fullness.
Research also shows that high-protein meals are more filling and satisfying than meals high in fat, so consider swapping out fatty foods for high-protein foods like chicken breast, tempeh, or a well-cooked salmon (which will give you the added benefit of some omega 3’s in your diet).
2. IT BOOSTS YOUR METABOLISM
Believe it or not, your body actually burns calories by digesting your food. That whole process is known as the “thermic effect of food” (TEF for short).
Not all foods burn the same amount of calories, however. Protein has a much higher thermic effect (20-30%) vs. carbs (5-10%) or fats (0-3%). That means a high-protein diet burns calories at a higher rate than a standard diet.
Eating more protein can also increase your metabolism. One study found that a high-protein diet can burn as much as 80 calories per day more per day than a typical diet. It might not seem like much, but that’s a little over 8 pounds a year you can lose just from eating more protein!
3. A HIGH PROTEIN DIET HELPS YOU BUILD MUSCLE AND GET STRONGER
One of the benefits of a high-protein diet is that it aids in the muscle recovery process, which fuels greater muscle and strength gains. Your bro-split training program or push-pull-legs routine can only get you so far without an adequate protein intake. Working out—especially from a strength training or bodybuilding perspective—tears your muscles down and initiates a process called “protein synthesis.”
During protein synthesis, your body creates new proteins to repair the damaged muscle tissue from your workouts. You’ll need a sufficient amount of protein to get stronger and hit your muscle-building goals.
4. EATING MORE PROTEIN BURNS FAT WHILE PRESERVING MUSCLE
If you want an athletic-looking physique—one where you’re lean but still have muscle and people can actually tell that you hit the gym—then your goal should be fat loss, not weight loss.
Truth is, unless you’re a gym newbie on a beginner’s workout plan, then you’ll probably find it pretty hard to build muscle and burn fat at the same time. The more muscle you have, the more calories you burn. So your goal should be to retain as much muscle as possible. That’s one of the benefits of a high-protein diet—it helps you preserve muscle while burning fat at the same time.
Check this out: In one 12-month study, 130 people were split into two groups. One group ate a high-protein diet and the other group ate a normal protein diet. Both groups followed a calorie-restricted diet (meaning they ate a little less than their normal calories). The high protein group ended up losing 53% more body fat than the group that ate a normal protein diet, even though both groups ate the same number of calories.
5. A HIGH-PROTEIN DIET KEEPS YOU FIT AS YOU GET OLDER
As you get older, your muscles begin to deteriorate through a process called sarcopenia. This age-related muscle loss can cause you to lose as much as 3-5% of your muscle per decade after age 30. Upping your protein intake is one way to offset the impact of sarcopenia, prevent muscle loss, and age gracefully.
6. EATING PROTEIN LOWERS YOUR BLOOD PRESSURE
Did you know high blood pressure is the primary cause of heart disease, strokes, kidney failure, and even memory or vision loss?
Good news is, one of the benefits of a high-protein diet is lower blood pressure. In fact, one particular study found that a higher protein diet can decrease the risk of developing high blood pressure by as much as 40%.
7. IT BOOSTS YOUR MOOD AND GIVES YOU MORE BRAIN POWER
When it comes to the benefits of a high-protein diet, you might not think about your mood being impacted. Interestingly, protein helps your brain generate norepinephrine and dopamine, two chemicals that can boost your mood, as well as keep you energized and alert.
One study found that protein can also help you feel less stressed, less fatigued, and more satisfied with your diet, which gives you a greater chance of sticking with your diet long term.
ARE HIGH-PROTEIN DIETS GOOD FOR YOU?
You might have seen a lot of hoopla out there about how a high-protein diet can be bad for you. Two of the bigger myths out there are that protein can cause kidney damage or is harmful to your bones.
Let’s put these myths about a high-protein diet to bed.Myth #1: A High Protein Diet Causes Kidney Damage
Research shows that a high-protein diet doesn’t cause kidney damage. If you have pre-existing kidney issues, a hig- protein diet could aggravate it. But actually cause kidney problems? Not at all.
In fact, a collection of studies published in the Journal of Nutrition found that a high-protein diet actually increases kidney function, not decreases it.Myth #2: A High Protein Diet Is Bad for Your Bones
Another common myth is that too much protein is bad for your bones, and can even cause osteoporosis. The theory behind this myth is that protein causes acid to build up in your body and the calcium stores for your bones become depleted to counteract the acid buildup.
However, there’s a ton of research out there to refute this and show that a high-protein diet is not only good for your bone health but can also help prevent osteoporosis and fractures too.
SUMMING THINGS UP
A high-protein diet isn’t just another fad diet promising quick results that won’t last. Upping your protein intake is a sustainable way to lose weight and build muscle. It boosts your metabolism, keeps you feeling full, and can even lower your blood pressure.