1. Greek Yogurt with Berries and Nuts
* 1 cup plain Greek yogurt (17g protein)
* 1/2 cup mixed berries (6g protein)
* 1/4 cup chopped walnuts (4g protein)
Combine all ingredients in a bowl and enjoy. This breakfast or snack is packed with protein, fiber, and antioxidants.
2. Chicken Salad Sandwich on Whole-Wheat Bread
* 1 cup cooked and shredded chicken breast (24g protein)
* 1/4 cup mayonnaise (1g protein)
* 1/4 cup chopped celery (1g protein)
* 2 slices whole-wheat bread (5g protein)
Mix the chicken, mayonnaise, and celery together. Spread the mixture on the bread slices and enjoy. This lunch option is high in protein, complex carbs, and healthy fats.
3. Lentil Soup
* 1 cup dried lentils (18g protein)
* 6 cups vegetable broth
* 1 onion, chopped
* 2 carrots, chopped
* 3 celery sticks, chopped
* 2 cloves garlic, minced
* Salt and pepper to taste
Bring the lentils, vegetable broth, onion, carrots, celery, and garlic to a boil in a large pot. Reduce heat and simmer for 20-30 minutes, or until the lentils are tender. Season with salt and pepper to taste. This soup is a filling and protein-rich meal that’s perfect for a cold evening.
4. Salmon with Roasted Vegetables
* 1 salmon fillet (20g protein)
* 1 cup broccoli florets
* 1 cup carrots, cut into sticks
* 1 tablespoon olive oil
* Salt and pepper to taste
Preheat oven to 400°F. Toss the broccoli and carrots with olive oil, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes. Meanwhile, cook the salmon according to package directions. Serve the salmon with the roasted vegetables. This meal is packed with protein, vitamins, and minerals.
5. Black Bean Burgers with Sweet Potato Fries
* 1 can black beans, rinsed and drained (16g protein)
* 1/2 cup rolled oats
* 1/4 cup chopped onion
* 1/4 cup chopped green bell pepper
* 1 egg
* 1 tablespoon olive oil
* 2 sweet potatoes, cut into fries
In a food processor or bowl, mash the black beans. Add the oats, onion, green bell pepper, egg, salt, and pepper. Mix until well combined. Form into burgers and cook in a pan with olive oil for 5-7 minutes per side, or until cooked through. Serve with sweet potato fries for a complete meal.
These five protein-packed meals are easy to prepare at home and will help you reach your daily protein needs. They are also a great way to get your daily dose of essential nutrients and fiber.
Kind regards T. Willburn.
