High-Protein Recipe Ideas
by Denise Austin |
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Nutrition
When it comes to eating for our health - especially as we get older - protein is so important! It helps our muscles, bone, skin and tissue rebuild or repair, it helps us to maintain a healthy weight, is good for brain function, and more... that's why high-protein recipes are an important part of a balanced meal plan!
My DeniseAustin.com membership includes a 10-Week plan with a customizable meal plan... featuring plenty of high-protein recipe ideas!! Your 30-day free trial gives you immediate access to all the recipes I offer, as well as your own personalized meal plan: choose from Vegetarian, Low Sodium, Gluten Free and more! Start today and see all the yummy options I offer - recipes the whole family will love!
Here are some of my favorite High-Protein Recipes - trying adding them into your meal plan this week!
This savory breakfast option offers up 26 grams of protein and can be enjoyed any time of day! If you like this recipe, I have 27 more delicious ways to start your day when you begin your free trial of DeniseAustin.com!
This is one of 47 lunch recipes on my site, and one of many vegetarian options for those who want to eat less meat or avoid meat altogether. I love this wrap - it tastes delicious, and is naturally filling from the chickpeas and veggies - plus it offers up 26 grams of protein and 440 calories.
1 cup cooked chickpeas (if using canned, choose no-salt-added or low-sodium chickpeas and rinse and drain well before use), roughly chopped
You get a whopping 40 grams of protein in this meal - one of my favorites! Canned salmon is a wonderful alternative to fresh - it is usually wild caught, the canning process softens the bones so they are edible, making it an excellent source of calcium, and it's a cost-effective alternative to fresh salmon!
High-Protein Recipes
High-Protein Recipe for Breakfast: Open-Faced Breakfast SandwichThis savory breakfast option offers up 26 grams of protein and can be enjoyed any time of day! If you like this recipe, I have 27 more delicious ways to start your day when you begin your free trial of DeniseAustin.com!
1 whole egg (cage-free)
1 egg white (cage-free)
1 slice turkey bacon
1 slice reduced-fat cheese
1 slice tomato
1/2 whole-grain English muffin
1/2 cup grapes (or 1/2 cup any preferred fruit)
1 egg white (cage-free)
1 slice turkey bacon
1 slice reduced-fat cheese
1 slice tomato
1/2 whole-grain English muffin
1/2 cup grapes (or 1/2 cup any preferred fruit)
To make:
1. Toast the English muffin half.
2. Coat a small skillet with oil spray and heat over medium heat.
3. Whip together the egg and egg white. Add the eggs to the skillet and scramble until the egg is fully cooked.
4. Layer the cooked eggs onto the English muffin. Top with the cheese.
5. Wipe out the skillet. Add the turkey bacon and cook until hot and crispy.
6. Layer the turkey bacon onto the egg sandwich. Top with the tomato slice.
7. Serve the grapes on the side.
Other high-protein recipes for breakfast to try include White Corn Scramble with Turkey Bacon, Fruity Protein Smoothie and Quinoa Pancakes - all available when you begin your 30-day FREE trial!7. Serve the grapes on the side.
This is one of 47 lunch recipes on my site, and one of many vegetarian options for those who want to eat less meat or avoid meat altogether. I love this wrap - it tastes delicious, and is naturally filling from the chickpeas and veggies - plus it offers up 26 grams of protein and 440 calories.
1 cup cooked chickpeas (if using canned, choose no-salt-added or low-sodium chickpeas and rinse and drain well before use), roughly chopped
1/2 red bell pepper, diced
2 Tbsp. raisins
2 Tbsp. chopped cilantro (optional)
1/2 lime, juiced
1 Tbsp. olive oil
1 teaspoon honey (or coconut nectar)
1 teaspoon curry powder
2 cups baby spinach leaves
2 whole-grain wraps
2 part-skim cheese sticks
2 Tbsp. raisins
2 Tbsp. chopped cilantro (optional)
1/2 lime, juiced
1 Tbsp. olive oil
1 teaspoon honey (or coconut nectar)
1 teaspoon curry powder
2 cups baby spinach leaves
2 whole-grain wraps
2 part-skim cheese sticks
To make:
1. In a medium bowl, combine the chickpeas, red pepper, raisins, cilantro (if using), lime juice, oil, honey, and curry powder.
2. Place about 1 cup baby spinach down the center of each wrap. Top with half the chickpea salad mixture. Roll each wrap tightly.
3. Serve each wrap with 1 cheese stick.
You get a whopping 40 grams of protein in this meal - one of my favorites! Canned salmon is a wonderful alternative to fresh - it is usually wild caught, the canning process softens the bones so they are edible, making it an excellent source of calcium, and it's a cost-effective alternative to fresh salmon!
1 recipe Yummy Roasted Cauliflower (start your free trial to access this part of the recipe!)
6 oz. canned salmon (bones and skin removed)
2 Tbsp. bread crumbs
2 Tbsp. minced onion (or chopped scallion)
1 egg white
1 Tbsp. chopped fresh parsley
1 Tbsp. lemon juice
1 tsp. Dijon mustard
Black pepper (to taste)
2 tsp. olive oil
6 oz. canned salmon (bones and skin removed)
2 Tbsp. bread crumbs
2 Tbsp. minced onion (or chopped scallion)
1 egg white
1 Tbsp. chopped fresh parsley
1 Tbsp. lemon juice
1 tsp. Dijon mustard
Black pepper (to taste)
2 tsp. olive oil
1. In a medium bowl, combine the salmon, bread crumbs, onion, egg white, parsley, lemon juice, mustard, and black pepper. Shape into 2 cakes.
2. In a medium skillet, heat the oil over medium heat. Cook the salmon cakes 5 minutes per side, or until golden on the outside and heated in the center.
3. Serve each salmon cake with half the roasted cauliflower.
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