If you’re trying to lose weight, high protein recipes are your friend. I get very excited when it comes to these types of recipes because a lot of the time they are pretty easy to make and taste great too. I feel like I can have just about any vegetable and add it to a recipe. Weight loss is one of the most common goals of people who are starting a new – or restarting an old – diet. And there aren’t many diets that don’t involve cutting out carbs. Protein seems to be one of the few dietary commodities that everyone agrees on, being necessary for muscle maintenance, among other functions.
High Protein Recipes For Weight Loss
There is no doubting that protein is possibly the most crucial macronutrient when it comes to eating a nutritious diet, regardless of whether your goal is to get slim, tone up, or lose weight. Here are 74 nutritious (and simple) high-protein meals that will help you recover from your workouts, feel satisfied longer, and provide your body with the energy it needs to continue.
Cayenne chicken skewers with black bean salsa
“This recipe is quick, simple, full of flavour and packed with all the good stuff to refuel after a big day,” says Hayden Quinn, who used chicken thigh pieces in this simple recipe.
Bavette steak with pickled golden beetroot
Skirt steak is seen as a secondary cut, but there’s a lot to love about this tender, flavour-packed meat. It’s best medium-rare, so don’t overcook it!
Feeling under the weather? Make a batch of Christine Manfield’s chicken turmeric soup ASAP
“The turmeric broth in this dish aids digestion and is big on flavour so it’s a win win. This is my healthy go-to dinner,” says Christine Manfield, who uses chicken breasts in her warming recipe.
T-bone steaks with smoky barbecue sauce and corn salad
Curtis Stone’s T-bone steaks with smoky barbecue sauce and corn salad are a match made in heaven.
Steak with mustard sauce and chilli pumpkin mash
Swap regular mashed potatoes for a sweet and chilli pumpkin version in this riff on steak and mash.
Chopped chilli chicken stir fry
Which came first? Chicken and egg come together in this easy weeknight fix.
Skirt steak with corn salsa and roasted capsicum relish
All the elements in this dish work together to create a delicious gourmet meal – perfect for summer entertaining.
Rye chicken parmigiana with sweet potato fries
“Anyone who says they don’t love a good parmigiana is lying. This baked-not-fried recipe packs the crunch and comfort with a lot less guilt” says Warren Mendes who uses chicken breasts for his recipe.
Almond butter chicken satay with Asian slaw
The humble chicken thigh is chargrilled and slathered in a creamy, rich satay sauce.
Healthy High-Protein Lunch Recipes for Weight Loss
Black Bean and Sweet Potato Tacos
These tacos are so easy to make and perfect for getting in lean, plant-based protein for a quick weight loss lunch. The black beans and sweet potato combination will give you plenty of protein, as well as helpful fiber.
Grilled Chicken and Avocado Salad
Sometimes a salad is a nice lunch solution because it’s easy to make and great to take on the go. This salad gives you a lean protein boost from the chicken, with healthy fats and omega-3s from the avocado and walnuts.
Low-Calorie Turkey Rueben
Rueben sandwiches don’t have to be loaded with calories every time. This turkey option provides plenty of protein with only 365 calories per serving! Using whole grain bread is an added benefit because you’ll get a boost of fiber as well.
Chicken Burger with Sun-dried Tomato Aioli
Chicken is one of the best protein options for weight loss because not only does it have some of the highest levels of protein out of popular cuts of meat, but it’s a lean protein, which means it’s low in fat. These chicken burgers are quick and easy to make and can be placed on a bed of lettuce or a whole wheat bun, depending on your specific goals.
Grilled Caesar Salad
The majority of people enjoy a decent Caesar salad, but many of the Caesar dressings sold in grocery stores are high in fat and calories. When you’re in a pinch and need a quick lunch, consider this dish for a lower-calorie, higher-protein option.
Turkey BLT Salad
This BLT salad is a fantastic alternative to a sandwich for lunch if you still want to get a healthy boost of protein. For this dish, you may either buy your preferred store-bought ranch dressing or prepare your own.
Asian-Inspired Tuna Burger
When you need protein, you don’t necessarily have to eat chicken or turkey. One of the fish that is highest in protein content is tuna, and this recipe for tuna burgers gives you a lot of protein for only 330 calories per serving.
Chicken Mole Enchiladas
You don’t need to order out to enjoy Mexican food. These enchiladas are simple, high in protein, and you can even use leftover rotisserie chicken if you have some in your fridge.
Good Protein Sources
Protein can help you shed those unwanted pounds — and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits.
Seafood
Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.
White-Meat Poultry
Stick to poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before eating.
Milk, Cheese, and Yogurt
Dairy products like milk, cheese, and yogurt are not only great sources of protein, but they are also rich in essential minerals like calcium and vitamin D. To maintain healthy bones and teeth and to help prevent osteoporosis, use skim or low-fat dairy products.
Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
Beans
One-half cup of beans contains as much plant-based protein as an ounce of broiled steak. Plus, these nutritious nuggets are inexpensive and loaded with fiber to keep you feeling full for hours.
Pork Tenderloin
This versatile white meat is 31% leaner than it was 20 years ago.
Soy
Fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating plant-based soy protein instead of sources of higher-fat protein — and maintaining a healthy diet — can be good for your heart.
Lean Beef
Lean beef has about two grams more saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
High protein Indian lunch recipes for weight loss
Protein-packed lunches
A meal that is high in protein can aid in your efforts to lose weight. Meals that are high in protein will sate your hunger and keep you fuller for longer. As a result, you won’t overindulge or turn to snacking right after lunch. When paired with exercise, a protein-rich diet aids in the development of lean muscle. You will lose weight more quickly thanks to these slim muscles because they can burn more calories throughout the day.
Here are some delicious and simple Indian lunch recipes that are both high in protein and vegetarian and non-vegetarian options. Your energy levels will increase and you’ll lose weight thanks to these nutritious lunches. Do not forget to monitor your portion consumption.
Paneer bhurji
This is my all-time favorite and really quick recipe. Cumin seeds are added to the pan after the oil. Add ginger-garlic paste after sautéing the onions until they are coated in a golden glaze. Salt, turmeric, and tomatoes that have been finely minced. Till the tomatoes are mushy and soft, cook them. Add red chili powder and garam masala. Stir in the paneer crumbles. Add coriander leaves as a garnish. Protein and calcium are abundant in paneer. The dish has few calories and carbohydrates.
Chicken salad lettuce wrap
Although wraps are tasty and filling, the cheesy sauces and the flatbread (which is typically produced from white wheat) cause your scale to gain weight. However, if you enjoy wraps, you may make a nutritious lunch by swapping out some of the contents rather than giving them up. Wrap the fillings in crisp, fresh lettuce rather than bread made of flour. Make a yogurt-based sauce in place of the cheese and mayo and combine it with thinly sliced chicken strips, tomatoes, onions, peppers, and chillies.
Vegetable masala oats khichdi
Your best bet for weight loss may turn out to be this hearty and cozy meal. Seeds of cumin are added to heated oil in a pressure cooker. After that, stir in the onions and green chilies and cook for one minute. Cook for a little period of time after adding the garlic paste, red chili powder, turmeric powder, and water. French beans, soaked moong dal, carrots, and oats have now been added. Cook on a medium temperature, stirring occasionally. Mix thoroughly, then add 2 cups of hot water and salt. Pressure cook until 3 whistles. This recipe makes a filling lunch that is low in calories—just 127 calories per serving—perfect for weight loss.
Mixed beans salad
With this high-protein bean salad, anyone who believes that salads can’t be filling enough on their own for lunch can be disproved. This recipe is not only filling, but also delicious, simple to prepare, and flavorful. Beans are an excellent source of protein and contain a lot of soluble fiber, both of which help to lower blood cholesterol. First, cook pre-soaked beans in a pressure cooker. Add these to the tomatoes, onions, and capsicum that have been finely chopped. Mix mayonnaise, mustard, salt, black pepper, and white wine vinegar with olive oil to make the dressing. Your nutritious lunch is ready once you’ve added the dressing.
High-Protein Recipes That’ll Fill You Up
We’ve all heard the stories of body builders eating extreme amounts of protein to build muscle. But protein is an essential part of your diet, even if you aren’t looking to bulk up. To ensure you’re getting enough, try one of these high-protein recipes.
The Protein 411
According to Erin Palinski-Wade, R.D., C.D.E., author of Belly Fat Diet for Dummies, protein helps to retain lean muscle, build and repair all cells in your body, and manage your appetite. Active women typically require half a gram of protein for every pound of body weight per day (so an active 140-pound woman would need 70 grams of protein). A supply of protein should be present at each meal as a means of achieving this objective. A meal that is heavy in protein will have 25% of its calories from protein.
Plant-based protein: Beans, legumes, nuts, seeds, quinoa, amaranth
Animal protein: Eggs, low-fat dairy, white meat poultry, lean beef, pork loin, fish
Lentils and Amaranth Patties
Amaranth is a gluten-free ancient grain. And Palinski-Wade says it’s a great source of protein. Mix with lentils, like in this recipe, for the perfect protein-packed lunch.
Zucchini Boat Turkey Tacos
For a healthy, high-protein meal, make tacos without the tortillas. Switch out the sour cream for plain, nonfat Greek yogurt to up the protein.
Cinnamon-Sugar Roasted Chickpeas
Chickpeas are great mixed into salads, stews, and curries. Try them as a snack with this cinnamon-sugar version from Sally’s Baking Addiction.
Black Bean Soup
A massive 39 grams of protein are included in one cup of black beans. Try the Vegetarian Inspired Journey’s black bean soup for a quick, high-protein dinner that is also incredibly easy to prepare.
Health Benefits Of Protein
1. Reduces Appetite and Hunger Levels
Your body responds to the three macronutrients—fats, carbohydrates, and protein—in various ways.
Protein is by far the most filling, according to studies. With less food, it makes you feel more satisfied.
This is partially brought on by the fact that protein lowers ghrelin, the hunger hormone. A hormone that makes you feel full, peptide YY, is also increased by it.
These effects on hunger can be strong. In one study, without purposefully restricting anything, increasing protein consumption from 15% to 30% of calories caused overweight women to consume 441 fewer calories daily.
Take into account substituting part of your carbs and lipids with protein if you need to lose weight or belly fat. Making your portion of potatoes or rice smaller and include a few more bites of meat or fish can suffice.
SUMMARY A
high-protein diet reduces hunger, helping you eat fewer calories. This is
caused by the improved function of weight-regulating hormones.
2. Increases Muscle Mass and Strength
Your muscles’ primary building material is protein.
Hence, consuming enough protein will help you keep your muscle mass and encourage muscular growth when you engage in strength exercise.
Protein consumption has been linked to an increase in muscle mass and strength, according to a number of studies.
Be sure to consume adequate protein if you exercise regularly, lift weights, or are attempting to build muscle.
Maintaining a high protein intake can also assist stop muscle loss when losing weight.
SUMMARY Muscle
is made primarily of protein. High protein intake can help you gain muscle mass
and strength while reducing muscle loss during weight loss.
3. Good for Your Bones
The belief that protein, especially animal protein, is hazardous for your bones is a persistent urban legend.
This is based on the theory that protein raises the body’s acid load, which causes calcium to start evaporating from your bones in an effort to balance the acid.
Nonetheless, the majority of extensive research indicates that protein, including animal protein, offers significant advantages for bone health.
Individuals who consume more protein have a lower risk of osteoporosis and fractures and tend to maintain their bone mass better as they age.
Women, who have a higher than average risk of osteoporosis after menopause, should pay particular attention to this. A simple strategy to help stop that from happening is to eat lots of protein and keep active.
SUMMARY People
who eat more protein tend to have better bone health and a much lower risk of
osteoporosis and fractures as they get older.
4. Reduces Cravings and Desire for Late-Night Snacking
Normal hunger is distinct from a food craving.
Your brain also need fuel and nutrition because it needs to feel rewarded.
Yet, cravings can be exceedingly difficult to suppress. Maybe preventing them from happening in the first place would be the best way to deal with them.
Increasing your protein intake is one of the best preventative strategies.
In one research of obese individuals, adding 25% more protein to the diet decreased cravings by 60% and the need to snack at night by 50%.
Similarly, having a high-protein breakfast reduced cravings and late-night snacking in a study of overweight adolescent girls.
Dopamine, one of the primary brain chemicals implicated in cravings and addiction, may have a role in mediating this.
SUMMARY Eating
more protein may reduce cravings and desire for late-night snacking. Merely
having a high-protein breakfast may have a powerful effect.
5. Boosts Metabolism and Increases Fat Burning
You can temporarily increase your metabolism by eating.
This is due to the fact that your body needs calories to digest and utilize the nutrients in meals. Thermic impact of food is the name for this (TEF).
Yet not all foods are created equal in this sense. In actuality, protein has a thermic effect that is substantially larger than that of fat or carbohydrates (20-35% vs. 5-15%).
It has been demonstrated that eating a lot of protein considerably speeds up metabolism and increases calorie expenditure. This may result in an additional 80–100 daily calories burnt.
In fact, according to some studies, you can burn even more. A high-protein group in one study consumed 260 more calories daily than a low-protein group. That equates to daily moderate-intensity exercise for an hour.
SUMMARY
High protein intake may boost your metabolism
significantly, helping you burn more calories throughout the day.