High protein foods
Our bodies need protein to run properly: it contributes to muscle repair, helps our immune systems function, helps keep our hormones balanced and is an important element in successful weight loss.
Fish, beef, chicken, eggs, milk, yogurt and soy are all high protein foods, so try to incorporate them into your diet on a regular basis.
High protein foods for breakfast
Poached Eggs on Ham with Pea Shoots and Butter Sauce
The colours of this dish really say spring! As there are a few parts to be put together, get one of your guests to help you plate, so everything is hot when served.
Raspberry Smoothie
Too rushed to eat breakfast in the morning? Try this quick, nutritious blender drink.
High protein foods for lunch
Warm Green Lentil Salad with Tuna
The better the quality of olive oil you use for this warm, Mediterranean-style salad, the better the flavour will be. Olive oil is high in monounsaturated fats, which studies show may prevent heart disease and lower blood cholesterol, particularly low-density lipoprotein, or "bad," cholesterol.
Chicken and Walnut Stir-Fry
Toss this summery chicken mixture with hot cooked penne and a bit of extra-virgin olive oil, or spoon it over a bed of rice.
Curried Eggs
All over South and Southeast Asia, hard-cooked eggs are warmed in spicy sauces then eaten with rice for a tasty and nutritious meal. Here is a home-style Indian curry typical of the genre.
Tuna and Spring Greens Salad
This simple salad will surprise you with its depth of flavour. Early spring produces the sweetest and most tender bitter greens, but you can substitute Romaine lettuce if you like. Use imported olive-oil-packed tuna from Spain, Portugal or Italy for the best flavour. Serve with crusty bread.
High protein foods for dinner
Garlic Beef Kabobs with Chive Yogurt
Serve these flavourful kabobs in warmed pitas with sliced tomato, lettuce and the chive yogurt. The kabobs are hot and peppery, so if you prefer them mild, reduce the pepper.
Bean Queen Burger
Bean burgers are packed with high-quality protein and make a great entree for vegetarians and meat eaters alike.
Salmon with Pea and Mint Puree
The pea purée acts as a delicate but vibrant sauce for the salmon, which provides you with 30g of protein per serving.
Vegetarian Paella Topping with Tempeh and Artichokes
Paella is a festive dish served on Sundays and holidays. There are many different methods of preparation and a variety of ingredients can be used – rice, beans, potatoes, pasta, as well as seafood and meat. In this version, we have added oven-roasted tempeh, a delicious protein-rich soy food.
High protein foods for snack time
Tostadas with Beef
These tasty tostadas make a lively appetizer or snack. You can use tostadas (3- to 4-inch/8 to 10 cm rounds) imported from Mexico for the best flavour and nicest presentation, but you also can make up to 48 smaller bites by putting the toppings on nacho chips.
Sweet Saffron Yogurt
We've added honey to enrich this Northern Indian treat. Serve it sprinkled with toasted almonds or pistachios on its own as a small pudding or as a side to a fruit salad.
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