Getting new protein ideas is super important for compliance with your healthy food plan! 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.
Bean, Veggie or Pea Based Pastas. You can cook them up just like regular pasta and add any sauces of your choosing. My favorite is Banza, followed by The Good Bean. The veggie one counts as a veggie serving, too!
Seasonings for the win. You can also add Bragg's Nutritional Yeast to any dish to up the protein in a tasty way (it has 5 grams of protein per Tbsp, B vitamins and a cheesy taste).
Bean Snacks. Here is a great one that is portable. You'll need at least a couple of servings to hit 15 grams of protein. That won't be a problem with the deliciously herb-y flavor!
Protein smoothies. Take 1-2 scoops of protein powder such as Whey Pumped by MRM:
--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.