Whether you’ve heard from Instagram bodybuilders or articles you read online (hints, tips), you’ve probably heard that protein is important to your body. Protein is a major nutrient important for the function of muscle tissue construction and metabolism. Protein actually increases your metabolic rate by 15 to 30%, as your body needs to use more calories to digest it. So why do nutritionists and trainers instruct their diet to include good lean sauces?
The recommended dietary reference intake (RDA) for protein is 0.8 grams of protein per kilogram of body weight, which is equivalent to about 2.2 pounds. Therefore, for a 150-pound person, you should aim for 68 grams of protein per day.
Note that RDA is enough protein to prevent tissue destruction. Therefore, if you want to build muscle, you need to eat a little more than that amount. For example, the International Society of Sports Nutrition recommends 1.4 to 2 grams of protein per kilogram. This is also close to the RDA recommended for the elderly (70+) and weighs 1.2-2 grams to stimulate muscle growth.
There are many foods that contain different types of protein (including vegetables), but certain foods are known to be “perfect” proteins and have a perfect balance of amino acids in the protein source. Meaning and looking to build and strengthen muscles that people tend to like. If this is what you want for your physical health, here are some high-protein diet ideas you can count on at any time of the day.
Then check out the list of these 100 simplest recipes you can make for even healthier eating ideas.
Simply bake the flavorful chicken in the oven and add something “friendly” to your weekday meal. Chicken is a powerful source of protein (a whopping 38 grams per cup) and is a versatile meat that can be roasted in any way. Try one of these roasted chicken recipes and combine it with roast chicken or vegetables, or choose one of the delicious recipes below.
Recipe to make:
Related: Sign up for our newsletter and get even healthier eating ideas directly to your inbox!
Chilean bowls are not only a pleasant meal on a cozy winter night, but are usually packed with multiple sources of protein. Chicken, beef, and even turkey are a simple protein base for homemade chili, packed with extra bean and chickpea protein bundles. Add extra vegetables to increase fiber for a powerful, nutritious diet in one small bowl.
Recipe to make:
If you don’t like salads, a bowl full of protein is perfect for a bento. Rely on chicken, fish, or lean steaks for protein in your diet. For additional protein bonuses, use quinoa with an amazing 8 grams of protein per cooked cup.
Recipe to make:
Nothing warms the soul like a bowl of spicy curry. Especially when the goodness of protein and vegetables is packed. Chicken, steak, and even seafood can all work with curry, depending on what you’re craving for! Don’t you feel like meat? Chickpeas also serve as a protein source for curry if you’re looking for something light but need a high-protein supper.
Recipe to make:
Supper is not the only time to get a protein boost on your day! Waffles and pancakes can be surprisingly a good source of protein, depending on the type of ingredients you mix with the batter. Protein powder works just like any other protein-rich ingredient like Greek yogurt or cottage cheese.
Recipe to make:
If you want to make your meal lean, it’s best to bake meat and vegetables for dinner. Steak marinades and chicken marinades, like other meats such as salmon, tuna, pork chops and pork tenderloin, are suitable for simple evening meals on weekdays.
Recipe to make:
Speaking of grills, burgers are another easy way to increase protein in your diet, and you can even launch delicious food. You can lose weight with chicken, tuna, turkey, and even minced lean meat. Layer a lot of vegetables, put whole wheat bread on top, and kick the fiber further.
Recipe to make:
When protein is needed, chicken and beef are not always the two mainstays. Eggs also work. Each egg contains 5-7 grams of protein (depending on size) and is ideal for a morning post-workout diet. Mix with other protein-rich ingredients such as beans, ham, turkey sausages, salmon, and even cheese.
Recipe to make:
If you’re not hungry, but know you need to count up your protein for the day, a smoothie or shake will work. Smoothies, stuffed with your favorite protein powder or mixed with Greek yogurt, boost your metabolism and help keep your muscles strong and healthy with each bite.
Recipe to make:
