3 Nutritious Meals with High Protein

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting a healthy immune system, and providing energy. Incorporating high-protein meals into your diet can be beneficial for overall health and wellness.

Grilled Chicken Salad with Quinoa

This vibrant salad combines lean grilled chicken breast with nutrient-rich quinoa, fresh vegetables, and a zesty dressing. Here’s how to prepare it:

Ingredients:

• 4 ounces (113g) grilled chicken breast, sliced
• 1/2 cup cooked quinoa
• Mixed salad greens (spinach, lettuce, arugula)
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, sliced
• 1/4 cup red onion, thinly sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. combine the salad greens, cherry tomatoes, cucumber, and red onion in a large bowl.
2. Add the sliced grilled chicken breast and cooked quinoa.
3. whisk together the olive oil, lemon juice, salt, and pepper in a small bowl to make the dressing.
4. Drizzle the dressing over the salad and toss gently to coat.
5. Serve and enjoy this protein-packed and nutrient-rich meal.

For Our Vegetable Loving Fellas: Lentil and Vegetable Stir-Fry

Lentils are an excellent plant-based protein source that can be the star of a delicious and satisfying stir-fry. Here’s a recipe to try:

Ingredients:

• 1 cup cooked lentils
• 1 cup mixed vegetables (bell peppers, broccoli, carrots, snap peas)
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• Optional toppings: sesame seeds, chopped green onions

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add minced garlic, grated ginger, and sauté for about a minute until fragrant.
3. Add the mixed vegetables to the skillet and stir-fry for 3-4 minutes until they begin to soften.
4. Stir in the cooked lentils, soy sauce, and sesame oil. Cook for another 2-3 minutes, ensuring all the flavors are well combined.
5. Remove from heat and garnish with sesame seeds and chopped green onions, if desired.
6. Serve this flavorful lentil and vegetable stir-fry over brown rice or whole wheat noodles for a wholesome and protein-rich meal.

Baked Salmon with Roasted Vegetables

Salmon is a great source of protein and provides omega-3 fatty acids that support heart health. Pair it with roasted vegetables for a well-rounded and nutritious meal.

Ingredients:

• 6 ounces (170g) salmon fillet
• 1 cup mixed vegetables (broccoli, cauliflower, zucchini)
• 1 tablespoon olive oil
• 1/2 teaspoon dried herbs (such as dill, thyme, or rosemary)
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet on a baking sheet lined with parchment paper.
3. Toss the mixed vegetables with olive oil, dried herbs, salt, and pepper in a separate bowl.
4. Arrange the vegetables around the salmon on the baking sheet.
5. Bake for 12-15 minutes or until the salmon is cooked through and the vegetables are tender.
6. Serve the baked salmon and roasted vegetables with a squeeze of fresh lemon juice for added flavor.

These three nutritious meal ideas provide a good balance of protein, healthy fats, and essential nutrients while delivering delicious flavors and variety.