One of the hardest things about eating right to support healthy body weight and your training program is getting adequate protein each and every day, and at each and every meal. While it can feel boring to eat the same old rotation of high-protein foods, if you get creative you can make some tasty and interesting meals. All of these options happen to be lower-carb as well for those who follow a lower-carb way of eating. If you consume a higher carbohydrate diet, simply add fruit, potatoes, or a serving of whole grains on the side.
Healthy egg salad! Make hard-boiled eggs, then chop and add in chopped cucumber, low-fat mayo or a splash of olive oil and vinegar. Add capers or garlic for a kick. Serve over lettuce.
Cheesy veggie omelet. Whisk 4 egg whites and 1-2 whole eggs plus a little skim milk. Fry for a minute or two, flip the omelet, then sprinkle some low fat cheese and top with chopped veggies. Coconut oil is best for frying. Fold the omelet over and broil for another minute or two. Top with salt and pepper.
Egg wraps. Scramble or fry 2 eggs plus 2 egg whites, with a little low-fat cheese if desired and chopped onions, mushrooms and bell peppers. Serve over a low-carb tortilla and roll up.
Protein smoothies. Take 1-2 scoops of protein powder such as Whey Pumped by MRM--Click here to buy this protein powder
--blend with water or skim milk and a couple
of handfuls of ice. If desired, add fresh fruit and/or low-fat yogurt.
Cottage cheese or yogurt bowls. Make 1/2 to 1 cup of low-fat cottage cheese (consider low-salt varieties) or low-fat, no sugar added yogurt with a handful of berries and 1/2 cup of all-bran or fiber one cereal plus some sweetener if desired. Or, simply mix a tbsp. of chopped nuts into your cottage cheese for a salty fix.
Cheesy bread. Take a slice of high-fiber, lower carb bread or a low-carb pita. Spread 1/4 to 1/2 cup cottage cheese on top, and then sprinkle with low-fat mozzarella cheese. Microwave for 30-60 seconds and eat right away.
High protein yogurt. Look for Greek yogurt and choose lower fat, no sugar added varieties. Add a scoop of protein powder to the yogurt and possibly some fruit.
Lean and mean meatballs. Mix half extra-lean ground beef and half ground turkey or chicken breast, and substitute for hamburg in a meatball recipe of your choice. If the recipe calls for breadcrumbs, substitute ground flaxseed or almond flour.
Fantastic fish foil bakes. This is a fast, simple way to prepare fish. Use a separate piece of aluminum foil for each fillet. Take a fillet, top with veggies of your choice; add a splash of vinegar, lemon olive oil or any herbs and spices you like. The fish will stay moist and cleanup is a breeze. Bake at 325 for 20 minutes of until the fish turns opaque.
Quick seafood stir-fry. Use any seafood such as scallops or shrimp. Add about 1 inch of water or broth to your wok and cook the seafood until it is opaque. When it is almost there, add in chopped veggies. For crispy veggies, cook for just a minute or two. For softer ones, cover the wok and simmer for 5 minutes. Add seasonings such as garlic ginger soy sauce or chili if desired.
A twist on tuna salad. Pop open a can of tuna, and mix with low fat may. Chop half a cucumber and add in. Throw some capers for an extra punch. Stir and enjoy this refreshing tuna treat over crisp bread.
Turkey burger bites. When choosing meat for turkey burgers, look for 99% or 93% lean varieties. Keeping lean meat moist can be a challenge, so I recommend cooking them in aluminum foil to retain the juices. Separate your ground turkey into patties, each on its own piece of foil. Flatten the patty, top with seasoning of choice, and then pile on fresh veggies. Bake at 375 for 45 minutes.
Souper soup. Take any homemade or canned soup and add cubes of cooked chicken or turkey.
The slimwich. Use light bread or a low-carb pita or tortilla. Pile on roast beef or pastrami. Skip cheese and mayo, but add mustard to taste.
Mushroom-wich. Take a broiled portabella mushroom cap like a bun (open faced sandwich) and pile on lettuce, mustard and turkey or ham slices.
Low-carb spring rolls. Not exactly a sandwich, more of a wrap. Prepare a chicken, turkey or seafood stir-fry. Heat a sleeve of shiritaki noodles (found in the refrigerated section near the tofu) in the microwave for 4 minutes, after ringing and chopping the noodles. Add seasoning of your choosing to the stir-fry, stir in the noodles, and then spread the mixture onto spring rolls. These are flat sheets made of rice or wheat, found near the tortillas in the dry goods aisle. roll the spring roll according to package directions. Satisfies like a bready wrap.