Ideas for Protein-Rich Breakfast, Lunch and Dinner

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Running out of ideas for healthy food? To make your workout yield maximum benefits, it’s ideal to eat a diet that is rich in protein and necessary nutrients. Try the following ideas for nourishing breakfast, lunch and, dinner –

Breakfast that’s filling and delicious

Eggs, tofu, non-fat natural Greek yogurt, nut butter and all healthy protein-rich foods can be incorporated into a balanced breakfast. Consider adding a portion of tofu or non-fat Greek yogurt to your shake in the mornings.

Alternatively, you could try: 2 cups of your favorite vegetables with 1 tablespoon of chia seeds, 1/2 cup of almond milk and 1/2 cup of frozen blueberries.

For a hot breakfast, try to beat a vegetarian omelet using five egg whites, which together offer 18 grams of protein. Add sautéed spinach and onion and peppers to the omelet, and add 1 oz (30 g) of striped cheddar cheese to the mixture if desired. If the eggs are not to your liking, sauté 1/2 cup of tofu “in pieces” and season with curry and garlic powder.

Protein-rich lunch

In addition to beans, tofu, eggs and nuts, whole grains are another healthy source of protein.

One cup of cooked brown rice contains 5 grams of protein, while two slices of whole wheat bread offer 7 grams.  Try this recipe:

Make black bean tacos. Divide 1/2 cup of cooked black beans between two blue corn tortillas, which will provide around 17 grams of protein in total. Add chopped spinach, tomatoes and grated carrots for the filling. For those who love soup, lentils offer a dose of protein: 18 grams per cup. Make a large amount of soup on the weekend and put it to take away during the week.

Light and healthy dinner

Quinoa is very appreciated by vegetarians and also by those who consume meat, since it contains all the essential amino acids, which makes it a whole grain that is also a complete protein. Try this recipe:

Mix 1 cup of quinoa, with 1 cup of red beans. To flavor, sauté with garlic, onion and other fresh vegetables. Add salt and pepper to taste. Many vegetables also provide protein.

For example, cooked spinach and cooked broccoli can also be added. Fry 1 cup of broccoli with 1/2 cup tempeh and serve more than 1/2 cup of brown rice: together, this will provide 22 grams of healthy protein.

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