Protein packed foods are an excellent start to any weight loss routine. The urge to overeat decreases when you increase protein intake. It boosts satiety hormones while reducing hunger hormones. Eating less often leads to reduced calories and increased weight loss.
Trying to build muscle? Protein will help to build lean muscle when combined with exercise. One researcher studied postmenopausal women with the average age of 75. After five years he determined that the participants that ate over 87 grams of protein per day had 5.4% – 6% more lean mass.
Increasing your protein intake is not just about adding shakes and eggs. Start with a fresh new spin on salad for breakfast. Build on that at each meal and snack throughout the day and watch the protein add up.
Bacon, Egg and Kale Breakfast Salad
This twist on the classic BLT starts your day off right with 14 grams of protein. This hearty start to your day fights off those mid-morning cravings. We know Kale to be one of the most nutrient-rich foods you can eat because it has an incredibly low calorie count.
Don’t forget to follow the recipe when boiling your egg. The yolk will need to be soft enough to create a dressing consistency.
Recommended reading for immune health: 8 Delicious Ways to Eat Your Zinc
Chocolate Peanut Butter Healthy High Protein French Toast.
Like most of us, you may be looking for a protein packed breakfast without eggs. Sure, eggs are a great go to for a quick breakfast with high protein. There are only so many options for preparing them, and we all want a little variety to start our day.
Taylor Kiser has created a masterpiece with her recipe for Chocolate Peanut Butter Healthy High Protein French Toast. Do yourself a favor and read the entire page. She has many great tips to make this recipe into exactly what you want. Options like gluten-free, paleo and more.
Of course, this picture is worth a thousand words and they all say Yum! Don’t let that fool you though. This creation is packed with 32 grams of protein. It is not often that you can enjoy a sweet, and gooey breakfast that is healthy for you!
15-Minute Chicken Shawarma Bowls
15-Minute Chicken Shawarma Bowls from Jamie Vespa at Cooking Light are packed with flavor and protein. This is a Middle Eastern inspired recipe will satisfy your hunger without compromising your balanced diet.
If you are looking for an on-the-go lunch, this one will do the trick. Pack the Greek yogurt mixture separately and add when ready.
15 minutes. Packed with flavor. A lunch you can take with you. Not enough perks? Well, then consider the fact that this make-ahead meal can be prepared for the entire week. Still not hooked? How about the fact that this flavorful delight is packed with 36 grams of protein?
Chicken Salad Lunch Box
A huge perk to this recipe is the variety. It is more than just an everyday chicken salad. You will feel satisfied without the guilt. You will begin with a Lemon Thyme Chicken Salad recipe that has 31 grams of protein on its own. Ann Taylor Pittman at CookingLight.com takes it from there to create a lunch that is sure to deliver the boost of energy you need.
From there you will need separate containers or one with at least three compartments. Lay your chicken salad over a bead of lettuce and toss in a celery stick or two. Do not stop there! This recipe keeps on giving. Create goat’s cheese filled peppers with thyme, and some cantaloupe to create a whopping 38 grams of protein.
Seared Salmon with Israeli Couscous
Finding a light high protein dinner recipe is not always easy. We often find ones centered around heavier beef or chicken options. This Seared Salmon with Israeli Couscous Salad is brought to us by Dawn Perry with RealSimple.com
The recipe suggests using the more flavorful English cucumbers. For a heartier meal add more of your favorite vegetables. One suggestion is tomatoes when they are in season.
With just 496 calories and 44 grams of protein this dinner will satisfy your hunger while maintaining a well-balanced diet. Whether attempting to lose weight or maintain it this recipe fits the bill.