A wholesome diet engulfs a palette of critical nutrients that support healthy body functions. Proteins act as a building block to your muscles, as it maintains structural balance while keeping you satiated. So naturally, you would want enough of it from your daily intake.

Although there are plenty of protein food sources, striking a balance between protein content within a caloric range is challenging. Here are five power-packed recipes that are delicious and easy to fit in your caloric goals.

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1. Soybean Falafel

Grabbing a potion of healthy protein can minimize your cravings and keep you full for hours. The United States Soybean Export Council suggests Soy protein be nature’s best vegan protein source as it also supplies the body with healthy micros. This soybean falafel can make for a perfect dinner after a busy day. Here is how to make them:

Nutritional value

Calorie – 213
Protein – 29 grams

Ingredients

Boiled soybean – 1 cup
Coriander leaves – Handful (finely chopped)
Parsley – 1-2 sprigs
Onion – 4 sprogs (finely chopped)
Garlic – 1 clove (peeled and minced)
Salt – To taste
Pepper – To taste
Baking border – 1 pinch
Oil- To fry

Recipe

  • Soak the soybeans overnight and boil them until soft.
  • In a large colander, drain the excess water from the soybeans.
  • Transfer the content to a large bowl. Add onion, coriander leaves, parsley, onion, and garlic, and combine well. Add salt, pepper, and baking soda and roll to form a grainy dough-like consistency.
  • Now divide it into equal balls and flatten them into small patties.
  • Shallow fry them over a medium flame to serve immediately or refrigerate them to use later.

2. Whipped Cottage Cheese With Peanut Butter

This fluffy-delicious whipped cottage cheese is robust with protein power. The best part about this recipe is you can have it as a snack (even post-workout).

Nutritional value

Calorie – 300
Protein – 20 grams

Ingredients

Flavored low – fat Cottage cheese – ½ cupPeanut butter – 1 teaspoon
Banana – 1 (finely sliced)
Agave nectar

Recipe

  • Place cottage cheese in a food processor and process until smooth.
  • Pour the mixture into the serving bowl and top it with the rest of the ingredients.
  • You can variate the sweetness to suit your taste.
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3. Scrambled Tofu

At one glance, tofu may seem like a bland food option. The day you start experimenting with it, you will realize what excellent an ingredient it can be. Not only it has a whooping protein content, but tofu is also great for your heart health. Here is an easy tofu recipe that will tickle your taste buds.

Nutritional value

Calorie – 300
Protein – 20 grams

Ingredients

Tofu – 1 cup
Onion – 1 medium (finely chopped)
Tomato – 1 medium (finely chopped)
Capsicum – 1 medium (finely chopped)
Olive oil – 1 tablespoon
Salt – to taste
Red paprika – to taste
Vinegar – 1 teaspoon

Recipe

  • Heat oil in a medium saucepan and gently add the onion. Cook until it turns golden brown. Now incorporate tomatoes and capsicum and cook for another 2-3 minutes.
  • Scramble the tofu and add it to the pan. Stir well.
  • In a small bowl, put together spices and vinegar. Mix well and add it to the pan.
  • Simmer and stir.
  • Remove from the heat. Your scramble tofu is ready to be served.

4. Overnight Oats

As the name suggests, this recipe requires overnight refrigeration. It makes for a quick fix breakfast so you can prepare it a night before a hectic day.

Nutritional value

Calories – 304
Protein – 26 grams

Ingredients

Oats – ½ cup
Vanilla almond milk – ½ cup
Vanilla protein powder – 1 to 2 tablespoons
Chia seeds – ½ tablespoon
Vanilla extract – ½ tablespoon
Cinnamon – ¼ teaspoon
Topping – Mixed berries

Recipe

  • In a small container, put all the ingredients except the toppings. Cover it with a lid and keep it in the fridge for the night.
  • You will notice that oats and seeds soak up the milk, so the mixture kind of appears dry. Pour the content into a bowl and swirl a little while adding some milk.
  • Top it with the berries and enjoy.
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5. Tender Grilled Chicken

It is unfair to leave behind a grilled chicken recipe in the list of high-protein diets. Grilled chicken is a perfect serve with rice or bread, hence makes for a wholesome meal. To make a juicy-grilled chicken, here is what you must do.

Nutritional value

Calorie – 300
Protein – 20 grams

Ingredients

Chicken breasts – 1-3/4 lbs boneless and skinless.
Virgin olive oil – 6 tablespoons
garlic cloves – 4 large (minced)
Dried thyme – 1 tablespoon
Dried oregano – 1/2 teaspoon
Salt – 1-1/4 teaspoon
Black pepper – 1/2 teaspoon (freshly ground)
Lemon zest- from one lemon

Recipe

  • Place the chicken in a zip-lock bag and pound it with a mallet to an even thickness (roughly half an inch).
  • In another ziplock bag, put together the rest of the ingredients and mix thoroughly.
  • Add chicken to the mixture and rub to coat the pieces evenly. Place the bag in the fridge for at least 4-5 hours.
  • Preheat your grill and spray some cooking oil on the grates. Place the marinated chicken, allowing it to cook for 2-3 minutes. Flip to cook the other side.
  • To maintain the moisture level, avoid overcooking. Serve hot.

The Final Note

There are more ways to incorporate protein into your diet than gulping down a glass of processed protein powder. Apart from fulfilling your protein needs, these recipes will provide taste, satiation, and energy to keep you going for hours.

Reference Links
https://www.healthline.com/nutrition/foods/soybeans
https://www.sciencedaily.com/releases/2020/03/200323085218.htm

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https://unsplash.com/photos/Orz90t6o0e4

Categories: food Health

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