Protein-Packed Meals
If you are weight training, protein is one of the most critical macronutrients you need to fuel your body. The best part is you don’t have to look very far to find filling foods packed with protein goodness. Check out these recipes for a heaping portion of protein in every meal.
Breakfast
Start the day off right with an ample portion of peanut butter and banana oatmeal.
You will need: 2 1/4 cups water, 1 cups rolled oats, a pinch of salt, 1 banana, sliced, 1 Tbsp peanut butter, 2 Tbsp chopped almonds, 1 Tbsp agave syrup.
Preparation: 1. In a medium saucepan, bring the water to a boil. Turn the heat down to low and add the oatmeal and salt. Cook, occasionally stirring, for about 5 minutes, until the oats are tender and have absorbed most of the liquid. 2. Add the bananas, peanut butter, and agave syrup and stir to incorporate evenly. If the oatmeal is too thick, add a splash of plant-based milk.
Servings: 2
Nutrition Per Serving: 7g protein; 200 calories
Lunch
For a mid-day pick-me-up, try this Asian Chicken Salad.
You will need: 1 cup of cooked, shredded chicken, 1/2 cup of cooked broccoli, 1 half-cooked red bell pepper, 1 cup of cooked brown rice, ginger sauce, sesame seeds.
Preparation: 1. Place cooked rice on the bottom half of your meal prep container. 2. Toss red bell pepper, broccoli, and chicken in ginger sauce. 3. Sprinkle on sesame seeds. 4. Place the remaining ingredients on top of the brown rice and store in an air-tight container. This will stay good for up to four days in the refrigerator.
Servings: 1
Nutrition Per Serving: 50g protein; 550 calories
Snack
Get over that 4 o'clock slump with this yogurt parfait.
You will need: 1 1/2 cups of Greek yogurt, 1/2 cup of granola, 1/4 cup berries of your choosing, 1 tsp of honey.
Preparation: 1. Place half the yogurt in a cup. 2. Layer half the granola on top. 3. Repeat, alternating layers with remaining ingredients. 4. Add fruit and honey on top.
Servings: 2
Nutrition Per Serving: 20g protein; 200 calories
Dinner
Finish off your day with a delicious heart-healthy meal of Honey Lemon Salmon.
You will need: 1 skin-on 8oz salmon fillet, 1 lemon, sliced into thin rounds, 1/4 cup unsalted butter, melted, 3 Tbsp honey, 2 Tbsp lemon juice, salt and pepper to taste.
Preparation: 1. Preheat the oven to 375 degrees F and place a piece of foil on a baking sheet to cover it completely. 2. Place salmon on the foil, skin-side down. Raise the edges of the foil up about 2 inches (or enough so that when you pour the buttery mixture over the top it will be contained in the foil). 3. Slide lemon slices underneath the salmon, spaced evenly around the fillet; set aside. 4. In a separate bowl, stir in the honey, lemon juice, and melted butter. Pour the mixture over the salmon. 5. Evenly season with salt and pepper to taste. Seal up the foil. Likely you will need to add another sheet of foil on top in order to seal it. Crimp or pinch the top and bottom pieces of foil together; get it as air-tight as possible. Let it marinate for about 10 to 15 minutes to enhance flavor. 6. Bake for about 15 minutes. Once the salmon reaches an internal temperature of 145 degrees, you can remove it from the oven.
Servings: 1
Nutrition Per Serving: 43g protein; 758 calories