Simple High Protein meals ideas please?

MinkyMoo13

I just broke into the world of weights (woo Hoo!) and after chatting to a PT last night it's clear I do not eat anough protein. I don't really want to start buying shakes or adding protein powders but i wondered what everyone's quick and easy high protein meals and snacks were??

xALEXANDROx

protein powder in a blender cup.clif builder bars.oatmeal with protein powder.egg whites cook less then 5 minutes or raw like some eat them.(not me).peanut butter sandwich.

MinkyMoo13

I'm not a fan of peanut butter.. I think like simple ideas like chicken and veggies? or eggs?

Nopedotjpeg

meat and vegetables. Season appropriately. I also eat lots of eggs/egg whites. When I need a good amount more protein I'll do like 10 egg whites with 2 eggs.

melaniecheeks

I dont like protein powders either, but I do try to get 100g protein each day.

Breakfast - eggs are my friend! One whole egg and a good dollop of egg white, scrambled in the microwave. I add in whatever veg I have to hand (tomatoes, spinach, mushroom) and usually a bit more protein - cheese or ham are good.

Lunch - add beans or chicken to salads
Dinner - good portion of lean meat or fish. Quinoa is a good grain to use, having more protein than rice.

Where you can make a real difference is in snacks - string cheese, cottage cheese on rice cakes, spready cheese, hard boiled eggs, nuts, roast soy beans or edemame beans (might have to look in specialist health food shops for these), humous on celery sticks, slice of parma ham

Oh, and tinned fish is another great source - a whole tin of tuna stirred into a tomato based sauce for pasta, or a tin of sardines crushed onto toast

LindseySprake

Poultry, Eggs, Peanut Butter, Beans, Pulses, Cheese is good but watch the fat contect.

Jenlwb

Melanie has some good ones there, I also like to throw a tin of tuna in with some pasta and sauce, so quick and easy. Reduce the pasta and bulk it up with veggies if you're high on carbs.

for snacks i like a low fat mozarella string cheese stick, only 70 cals, and sold individually wrapped. 1g carb/ 4 fat and 8 protein!

Eggs are great, i also scramble them for breakfast most days, and/ or hard boil a couple to slice on crackers with humous.

For breakfast if i have more time i like to make ricotta pancakes, half cup of low fat ricotta cheese, quarter cup of buckwheat flour, 1 tspn baking powder, 1 egg, whisk up and fry with a handful of blueberries. Delish and healthy, a little high cal, so save for a workout day: with 2 tspn maple syrup they are: 388 cal 39 carb 20 fat 16 protein.

wjkfloyd

Atkins Meal and snack bars, packed with a lot of protein, very little sugar.

MinkyMoo13

Melanie has some good ones there, I also like to throw a tin of tuna in with some pasta and sauce, so quick and easy. Reduce the pasta and bulk it up with veggies if you're high on carbs.

I agree you too! ialready have scrambled eggs for breakfast with cheese tomato and mushrooms.. thanks guys for fab ideas! I think i need to eat more nuts as well for protein??

MinkyMoo13

Atkins Meal and snack bars, packed with a lot of protein, very little sugar.

Yes i used to have those they would be prefect for sbnacking! Thanks for reminding me of these! and they are low carb too!

Rubyinthesand2012

im always over on protein just because i eat a lot of meat esp chicken feel free to look at my diary -- very little is low calorie i just adjust portion size

one of my favorite meals is spinach chicken & mushrooms.... you get a deep oven proof dish (i use a 8" souffle dish) half fill with fresh spinach pressing it down to get as much as possible in, then add a layer or two of sliced mushrooms, top the mushrooms with a pat or two of butter and some garlic puree, then i get a large chicken breast fillet and slice it in half (butterfly) put this on top of the mushrooms cover in foil and bake in oven for approx 20-25 mins while it baking whizz a slice of bread up into bread crumbs, take dish out of oven remove foil, sprinkle 25g of grated cheese on top of chicken then top with the breadcrumbs and put back into the oven for 5 mins til the breadcrumbs are golden. This serves 1 obviously you can adjust quantities to feed more!

like i say its not low calorie = 761 cals, 23 carbs, 31 fat, 110 protein

you can cut out the butter and cheese without losing much flavour then its = 538 cals, 22 carbs, 10 fat, 86 protein.

SuffolkSally

I usually keep a bowl of substantial filling salad in the fridge to snack on so it's handy and I'm not tempted toreach for junk. One using a can of lentils, beans, or chickpeas, with tuna/sliced chicken, and then maybe some grilled vegetables, or fresh tomatoes and peppers chopped in dressed with lemon juice and a little oil, is high protein, high fibre, and low fat.

MysticMaiden22

my go-to sources of protein

hard boiled eggs
almonds
cheese sticks (cheddar or string)
Kefir
spoonfuls of nut butter (I know you said you don't like peanut butter...I also eat almond butter)
organic chicken breast
lean beef
broiled salmon
canned tuna

Zichu

My breakfast's tend to pack in around 40g to 50g of protein. I usually have 3 whole eggs, no point wasting the yolk when there is at least half of the protein in yolk from a whole egg. Either scrambled or an omelette. I like to have mushrooms, bell peppers and red onions in my omelettes, if I am having scrambled, I only put in peppers and onions. I have 2 turkey sausages and sugar and salt reduced baked beans with that.

For lunch I try to have 100g of chicken breast, either in a pasta dish, rice dish or on a sandwich. If I didn't have eggs for breakfast, I will usually have scrambled egg on the side with my sandwich. This is usually another 40g to 50g of protein, depending on if I have eggs or not. If we had roast chicken the night before, there are usually chicken drumsticks that nobody else eats so I nick them lol.

For dinner, this could be any meat or fish, with either rice, potato or some other carb, but not to much and a plate of veggies. Another 40g to 50g of protein there aswell.

Sometimes I don't reach my goal, so sometimes the drumsticks help push it up closer to my goal, but I usually have a protein shake to reach my goal.


What I have made a few times which I have really enjoyed is I get raw chicken breast, sprinkle on some marjoram, wrap it in tin foil and let it bake in the oven and to lock in moisture. While it's cooking, I boil about 50g of rice and I add my homemade chicken stock which is quite low in salt, if you aren't too fussed about sodium, just use a regular chicken stock cube or gelatin. I usually put a bit more water than what your meant to just to stop it from sticking to the pan. I make a tomato based sauce from tinned tomatoes and sieved tomatoes, add a little chilli powder and paprika. Once the chicken has cooked all the way through, I cut it up into slices and add it to the tomato sauce and add the juices from the chicken to the rice or just add it to the tomato sauce itself. I can't handle really spicy food, so I only use a bit of chilli powder, just to give it that edge.

You can get a good amount of protein from that dish if you have a good sized chicken breast.