Protein should account for a sizable portion of your diet if you want to create lean and powerful muscles. Not only does protein aid in muscle repair following workouts, but it also aids in the maintenance of a healthy metabolic rate, according to nutrition expert Kelly Jones.
And the greatest part about protein diets is that they keep you satisfied for hours, which helps you avoid overeating. According to Jones, this occurs because proteins pass through the gut at a slower rate than carbs and fats, causing you to feel full. That is why an ideal meal should have a sufficient amount of protein, as well as fats and fiber, to keep you healthy and satisfied.
Protein is beneficial for those who exercise daily. However, the precise amount your body requires is determined by your physiological requirements and weight. As a general rule, multiply your body weight in pounds by 0.13 to determine the amount of protein in each meal in grams. Thus, if your weight is 150 pounds, you should consume around 20 grams of protein every meal.
And if you’re concerned about how you’re going to include it into your diet, have no fear.
You may easily improve your diet by adding a few eggs to toast, quinoa to tofu, or just four ounces of chicken. You have an infinite number of possibilities. For your convenience, we’ve created a list of 25 protein-packed meal options.
VEGAN GRAIN BOWL WITH PESTO
The best part about this meal is the lentils and farro, is a Must-Have For Your Diet. You can increase the amount of pesto and the leftovers will easily last a week.
Per serving: 480 calories
Protein: 20 g
Carbs: 62 g
Fiber: 16 g
Fat: 19 g
Sugar: 5 g
Sodium: 270 mg
SHEET PAN MISO GINGER TEMPEH
A protein-packed meal full of spices, it packs all the major flavors that will tingle your taste buds.
Per serving: 430 calories
Protein: 28 g
Carbs: 54 g
Fiber: 17 g
Fat: 14 g
Sugar: 15 g
Sodium: 440 mg
PALEO & WHOLE30 SESAME CHICKEN
This easy-to-cook version of the popular takeout dish will surely impress you. All it takes is 25 minutes to cook.
Per serving: 432 calories
Protein: 29 g
Carbs: 19 g
Fiber: 1 g
Fat: 25 g
Sugar: 10 g
Sodium: 938 mg
WHOLE30 COBB SALAD
Cooked using chicken, avocado, and eggs, this sumptuous meal covers everything your body needs and packs it with a taste you’ll keep coming back to. Try this!
Per serving: 521 calories
Protein: 27 g
Carbs: 8 g
Fiber: 4 g
Fat: 42 g
Sugar: 2 g
Sodium: 518 mg
TURKEY FALAFEL MEATBALLS SERVED WITH LEMON YOGHURT SAUCE IS A MUST-HAVE FOR YOUR DIET
Mediterranean recipes are just *wow* and these meatballs surely would not disappoint your taste buds. Pair it up with some hummus and veggies to take it to the ultimate level.
Per serving: 338 calories
Protein: 22 g
Carbs: 20.6 g
Fiber: 3.6 g
Fat: 19.1 g
Sugar: 4.9 g
Sodium: 732.6 mg
