5 Quick and easy to cook High Protein Recipes

Protein is one of the three macronutrients found in the food that our body needs in larger amount. It is essential to take care of the protein intake to build muscle, tissues, its maintenance and repair. Proteins are the building blocks of our muscle mass.

Proteins are made up of amino acids. A human body uses 22 of them out of many amino acids existing. Our body can produce some amino acids itself through the natural functioning which are also called non-essential amino acids. However, 9 of them must be consumed through the diet which are also called essential amino acids.

Lean sources of proteins like non veg, have all the amino acids where as the vegetarian sources of protein lack some which should be balanced with other foods to complete the chain. Some of the best sources of protein are: eggs, lean meat, legumes, lentils, cottage cheese, soy, yogurt, whey protein powders etc.

We’re going to tell you some of the very easy to make high protein recipes in this article. First, let’s discuss about the benefits of protein.

Benefits Of Daily Protein Intake For A Healthy Body

  • Increases Muscle Mass and Strength: Since muscle is primarily made up of protein, a high protein diet can help you gain more muscle mass and develop better strength. The more muscle mass you have, the healthier you are.
  • Reduces Cravings: Studies show that having more protein increases the satiety which is a feeling of fullness after eating. As, protein takes time to digest. It helps us prevent any extra cravings to eat more, thus reducing the chances of an unhealthy weight gain.
  • Maintains Bone and Joint Health: People who eat more protein, suffer less from bone and joint related conditions like osteoporosis, fracture, arthritis & knee pain as it helps them build stronger bones and joints.
  • Maintains Blood Pressure: As protein helps us reduce the risks of obesity and enhances fat burning, it also helps us maintain our blood pressure as well which is good for our heart health too. It reduces the chances of lifestyle diseases like hypertension.
  • Helps Body Repair: Eating more protein can help your body recover fast post-injury by maintaining and repairing the cells and tissues. It can also help you recover better after heavy workout sessions by repairing your burnt muscles and building them stronger to keep you all energized for the next session.
  • Prevents Aging: As protein helps us increase muscle mass, maintain our physique, helps reduce the chances of lifestyle diseases, it of course help prevent aging. Apart from that it is also good for our skin and hair health since it’s the building block. We are made up of protein from skin to hair to nails.

Here are some quick and easy high protein recipes that you can enjoy having anytime:

Protein Shake

Ingredients:

  • 1 cup low fat milk
  • 1/2 cup oats
  • 1 tbsp flax seeds
  • 1 medium sized banana
  • 1 scoop my protein vanilla/choice of flavored whey

Method:

  • Mix all of them in a blender and you’re done!
  • Enjoy your high protein drink.
  • You can also add peanut butter instead of flax seeds as per your taste.

Protein Salad

Ingredients:

  • 2 small cucumber
  • ½ red onion
  • 8-10 cherry tomatoes
  • 1 tbsp cooking oil
  • 1 can cooked chickpeas
  • ¼ tsp salt
  • ¼ tsp red chili
  • ½ tsp ginger
  • 3 tbsp fresh coriander
  • 2 green chilies
  • ¼ tsp roasted cumin
  • ¼ tsp chaat masala
  • ¼ tsp black salt 2 tbsp lime juice
  • ¼ tsp pepper
  • 1 tsp cooking oil

Method:

  • Slice the cucumbers, red onion, and cherry tomatoes
  • Add cooking oil in a pan and add cooked chickpeas
  • Add salt to taste and red chili
  • Saute for 2-3 minute for medium high heat
  • Remove the chickpeas from heat and transfer to the bowl with cucumbers
  • Mix in fresh ginger, coriander, and green chilies
  • Add roasted cumin, black salt, cooking oil, lime juice and a pinch of salt and pepper to taste 8. Ready to enjoy!

Boiled Eggs

Ingredients:

  • 4 eggs Method
  • Salt and pepper as per taste.

Method:

  • Pour sufficient water in a deep pan, gently slide in the eggs and bring the water to a boil.
  • To make soft boiled eggs, drain the eggs out after 4-5 minutes from boiling and place them in cold water to prevent over cooking.
  • Gently tap the eggs to crack the shell, gently peel, cut and serve.
  • To make medium boiled eggs, drain the eggs out after 7-8 minutes from boiling and place them in cold water to prevent over cooking.
  • Gently tap the eggs to crack the shell, gently peel, cut and serve.
  • To make perfect boiled eggs, drain the eggs out after 12-15 minutes from boiling and place them in cold water to prevent over cooking.
  • Gently tap the eggs to crack the shell, gently peel, cut and serve.
  • Add salt and pepper as per your taste and choice to enhance the flavor.

Soya Chunks Curry

Ingredients:

  • Soaked soya chunks
  • Cumin seeds
  • Onions
  • Tomatoes
  • Chillies
  • Salt
  • Red Chilli powder
  • Garam Masala
  • Turmeric

Method:

  • Soak fistful of soya chunks in warm water for about 20 minutes.
  • Cut soya chunks in small pieces.
  • Turn on the lid and put a pan, add little oil/ghee with some cumin seeds.
  • Add onion, chillies and tomatoes and cook them for about 3 minutes.
  • Add all the spices – chilli powder, garam masala, turmeric and salt. Sautee them for about 2-3 minutes and dilute with some water.
  • Add cut soya chunks to the same mixture and cook for the next 1 minute until its all mixed.
  • Serve hot with bread/rice as per choice.

Protein Yogurt

Ingredients:

  • 1 sliced mango
  • 1 small bowl low fat yogurt
  • 1 scoop protein powder

Method:

  • Blend sliced mangoes to make puree.
  • In a bowl of yogurt, add mango puree and 1 scoop protein powder.
  • Whisk until the lumps go away.
  • Enjoy the bowl of high protein yogurt! You can also add some drops of vanilla essence to enhance the flavor.

The Bottom Line

Aren’t these recipes the easiest to cook? Not only these are high protein options but also less time consuming, accessible, instant and do not require any prior cooking skill to prepare them.

You can always enjoy these recipes as any of your meals – from breakfast, lunch, dinner to making it a healthy snack to fulfill your cravings which can help you stay on the track of your fitness journey while working in the office, traveling or anytime.