high protein meals

jackiemonx
jackiemonx Posts: 343 Member
edited October 4 in Food and Nutrition
Hi
Does anyone have any good ideas for tasty high protein meals/snacks?

Im upping strength training but really dont want to start on protein shakes/powder. I would much rather have actual food. I know guys that that just eat plain chicken or tuna out the tin, but has anyone got any ideas on how to make protein more exciting than plain (dry) meat?

Replies

  • Huffdogg
    Huffdogg Posts: 1,934 Member
    One of my favorites is using Greek yogurt as a base for a lot of sauces/dips and as a replacement for sour cream on tons of things. It's a great vegetable dip, mixes great with tuna to make tuna salad...I even made gyros-flavored chicken this past week (just season the chicken with garlic, mint, and pepper and a little rosemary), and made some cucumber sauce using greek yogurt. It's really versatile and a great protein source.
  • krypt5
    krypt5 Posts: 243 Member
    Hi
    Does anyone have any good ideas for tasty high protein meals/snacks?

    Im upping strength training but really dont want to start on protein shakes/powder. I would much rather have actual food. I know guys that that just eat plain chicken or tuna out the tin, but has anyone got any ideas on how to make protein more exciting than plain (dry) meat?

    Make tuna burgers.

    Ingredients:
    Oatmeal
    Tuna
    Whole Egg
    Onions


    Mix ingredients together and form patties and cook it like how you cook a burger.
  • nanodot
    nanodot Posts: 154 Member
    Greek Yogurt
    Bacon
    Make extra meat for dinner, and eat the leftovers the next day
    Deviled eggs
    nuts
    teriaki beef jerky
  • sheisbrown
    sheisbrown Posts: 171 Member
    One of my favorites is using Greek yogurt as a base for a lot of sauces/dips and as a replacement for sour cream on tons of things. It's a great vegetable dip, mixes great with tuna to make tuna salad...I even made gyros-flavored chicken this past week (just season the chicken with garlic, mint, and pepper and a little rosemary), and made some cucumber sauce using greek yogurt. It's really versatile and a great protein source.

    I use the Greek yogurt trick as well. I also eat salads with tuna or chicken. Tofu can make for a decent protein source as well. I make stir fry with either tofu, chicken or beef and veggies.

    eggs in the morning give me a good protein boost as well.
  • dorairwin
    dorairwin Posts: 210
    salmon,tuna , eggs , egg whites , morning stars- Veggie grillers , greek yogurts -I like chobani brand . Cottage cheese !!
  • fragilegift
    fragilegift Posts: 347 Member
    on our shelves we get flavored tuna, salmon AND chicken in 100gm/3oz cans. The chicken is a bit so so, and I've not tried the salmon, but the tuna is now being stocked in my pantry. Off the top of my head there is a savory tomato and onion one, 'smoked'. curry, chili, spanish, greek, mayo and corn, mustard..and..garlic and herbs (and probably more). I have these on crackers, or even in a salad roll. The smoked one was stirred through the barley salad I had for lunch yesterday. I don't much like tuna, but I can handle these, and they have about 10gms of protein per serve.

    Tuna (or salmon) pasta bake (or mornay) is another way I add it to my meals. Sardines have more protein per serve, and your cats will love you. Well, mine do - they get the oil I drain out.
  • StevLL
    StevLL Posts: 921 Member
    Avocado are good sources or protein and fiber as well as healthy fats. lean pork brined then grilled or roasted to lower fat content, brined chicken you can use a vinegar brine and skip the salt. Brines for 4-12 hours will make the meat moist and extremely flavorful.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    Hi
    Does anyone have any good ideas for tasty high protein meals/snacks?

    Im upping strength training but really dont want to start on protein shakes/powder. I would much rather have actual food. I know guys that that just eat plain chicken or tuna out the tin, but has anyone got any ideas on how to make protein more exciting than plain (dry) meat?

    Jamie Eason has a really good recipe on bodybuilding.com for Turkey "Muffins" which I love. It's ground turkey, celery, seasonings, egg whites, oats...baked on a muffin pan. Each little "muffin" or "meatball," whatever you call it, only has like 115 calories or so and are loaded with protein. I literally have them just about everyday. I like them dipped in mustard or even sugar free marinara sauce. I can send you the recipe if you want, just send me a message. Or you can search the bodybuilding website for it.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Jerky
    Cottage cheese
  • recesq
    recesq Posts: 154 Member
    www.MarksDailyApple.com
  • Cathleenr
    Cathleenr Posts: 332
    Hi
    Does anyone have any good ideas for tasty high protein meals/snacks?

    Im upping strength training but really dont want to start on protein shakes/powder. I would much rather have actual food. I know guys that that just eat plain chicken or tuna out the tin, but has anyone got any ideas on how to make protein more exciting than plain (dry) meat?

    What's wrong with a protein shake for your post-workout meal? It's actually the best delivery method for replenishing amino acids and carbs. "Actual" food takes prep and digest time, something that you may not have when it's critical to get the best results.

    Here's a study specifically targeting whey/casein proteins (what's found in most shakes):


    Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise.
    West DW, Burd NA, Coffey VG, Baker SK, Burke LM, Hawley JA, Moore DR, Stellingwerff T, Phillips SM.
    Source
    Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Canada.
    Abstract
    BACKGROUND:
    Ingestion of whey or casein yields divergent patterns of aminoacidemia that influence whole-body and skeletal muscle myofibrillar protein synthesis (MPS) after exercise. Direct comparisons of the effects of contrasting absorption rates exhibited by these proteins are confounded by their differing amino acid contents.

    OBJECTIVE:
    Our objective was to determine the effect of divergent aminoacidemia by manipulating ingestion patterns of whey protein alone on MPS and anabolic signaling after resistance exercise.

    DESIGN:
    In separate trials, 8 healthy men consumed whey protein either as a single bolus (BOLUS; 25-g dose) or as repeated, small, "pulsed" drinks (PULSE; ten 2.5-g drinks every 20 min) to mimic a more slowly digested protein. MPS and phosphorylation of signaling proteins involved in protein synthesis were measured at rest and after resistance exercise.

    RESULTS:
    BOLUS increased blood essential amino acid (EAA) concentrations above those of PULSE (162% compared with 53%, P < 0.001) 60 min after exercise, whereas PULSE resulted in a smaller but sustained increase in aminoacidemia that remained elevated above BOLUS amounts later (180-220 min after exercise, P < 0.05). Despite an identical net area under the EAA curve, MPS was elevated to a greater extent after BOLUS than after PULSE early (1-3 h: 95% compared with 42%) and later (3-5 h: 193% compared with 121%) (both P < 0.05). There were greater changes in the phosphorylation of the Akt-mammalian target of rapamycin pathway after BOLUS than after PULSE.

    CONCLUSIONS:
    Rapid aminoacidemia in the postexercise period enhances MPS and anabolic signaling to a greater extent than an identical amount of protein fed in small pulses that mimic a more slowly digested protein. A pronounced peak aminoacidemia after exercise enhances protein synthesis. This trial was registered at clinicaltrials.gov as NCT01319513.

    PMID: 21795443 [PubMed - in process]
  • jackiemonx
    jackiemonx Posts: 343 Member
    Hi
    Does anyone have any good ideas for tasty high protein meals/snacks?

    Im upping strength training but really dont want to start on protein shakes/powder. I would much rather have actual food. I know guys that that just eat plain chicken or tuna out the tin, but has anyone got any ideas on how to make protein more exciting than plain (dry) meat?

    What's wrong with a protein shake for your post-workout meal? It's actually the best delivery method for replenishing amino acids and carbs. "Actual" food takes prep and digest time, something that you may not have when it's critical to get the best results.

    Here's a study specifically targeting whey/casein proteins (what's found in most shakes):


    Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise.
    West DW, Burd NA, Coffey VG, Baker SK, Burke LM, Hawley JA, Moore DR, Stellingwerff T, Phillips SM.
    Source
    Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Canada.
    Abstract
    BACKGROUND:
    Ingestion of whey or casein yields divergent patterns of aminoacidemia that influence whole-body and skeletal muscle myofibrillar protein synthesis (MPS) after exercise. Direct comparisons of the effects of contrasting absorption rates exhibited by these proteins are confounded by their differing amino acid contents.

    OBJECTIVE:
    Our objective was to determine the effect of divergent aminoacidemia by manipulating ingestion patterns of whey protein alone on MPS and anabolic signaling after resistance exercise.

    DESIGN:
    In separate trials, 8 healthy men consumed whey protein either as a single bolus (BOLUS; 25-g dose) or as repeated, small, "pulsed" drinks (PULSE; ten 2.5-g drinks every 20 min) to mimic a more slowly digested protein. MPS and phosphorylation of signaling proteins involved in protein synthesis were measured at rest and after resistance exercise.

    RESULTS:
    BOLUS increased blood essential amino acid (EAA) concentrations above those of PULSE (162% compared with 53%, P < 0.001) 60 min after exercise, whereas PULSE resulted in a smaller but sustained increase in aminoacidemia that remained elevated above BOLUS amounts later (180-220 min after exercise, P < 0.05). Despite an identical net area under the EAA curve, MPS was elevated to a greater extent after BOLUS than after PULSE early (1-3 h: 95% compared with 42%) and later (3-5 h: 193% compared with 121%) (both P < 0.05). There were greater changes in the phosphorylation of the Akt-mammalian target of rapamycin pathway after BOLUS than after PULSE.

    CONCLUSIONS:
    Rapid aminoacidemia in the postexercise period enhances MPS and anabolic signaling to a greater extent than an identical amount of protein fed in small pulses that mimic a more slowly digested protein. A pronounced peak aminoacidemia after exercise enhances protein synthesis. This trial was registered at clinicaltrials.gov as NCT01319513.

    PMID: 21795443 [PubMed - in process]

    its not that Ive got anything against shakes, I have a very bad stomach so all the flavourings/additives n bulkinin stiff in them really aggrevates it :(
  • gp79
    gp79 Posts: 1,799 Member
    Deli roast beef. (my favorite is Boars Head Top Round Low Sodium)
    Potatoes, Onions, Mushrooms roasted w/o butter or salt
    Cottage cheese -OR - Greek Yogurt with a scoop of mixed berries on top.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Hi
    Does anyone have any good ideas for tasty high protein meals/snacks?

    Im upping strength training but really dont want to start on protein shakes/powder. I would much rather have actual food. I know guys that that just eat plain chicken or tuna out the tin, but has anyone got any ideas on how to make protein more exciting than plain (dry) meat?

    What's wrong with a protein shake for your post-workout meal? It's actually the best delivery method for replenishing amino acids and carbs. "Actual" food takes prep and digest time, something that you may not have when it's critical to get the best results.

    Here's a study specifically targeting whey/casein proteins (what's found in most shakes):

    Unless you are training completely fasted, then this is a moot point. Nutrients will still be delivered from previous meals.

    Supplement companies don't want you to know that :tongue:

    Having said that, I do use casein protein (for the purpose of meeting my daily protein goals) as it is a supplement.
  • Acg67
    Acg67 Posts: 12,142 Member
    greek yogurt

    eggs

    lean proteins

    i'm not sure what you're considering high protein but i generally have at least one meal a day with 80g+ of protein in it, but i tend to eat larger more infrequent meals. diary is open
  • icerafta
    icerafta Posts: 38
    This morning I had a 3 egg white omelet with 2 slices fat free cheese in it with 1/2 cup 2% cottage cheese. That landed me a boatload of protein. That and more cottage cheese and 4 oz chicken thighs at dinner landed me 1 gram over on my protein allowance for the day. Whatz up with that? I thought high protein was a good thing, as long as you eat the other food groups with it. I work out 5 days a week and I need all the protein I can get!
  • jackiemonx
    jackiemonx Posts: 343 Member
    thanks for all the suggestions guys!
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    Hi
    Does anyone have any good ideas for tasty high protein meals/snacks?

    Im upping strength training but really dont want to start on protein shakes/powder. I would much rather have actual food. I know guys that that just eat plain chicken or tuna out the tin, but has anyone got any ideas on how to make protein more exciting than plain (dry) meat?

    What's wrong with a protein shake for your post-workout meal? It's actually the best delivery method for replenishing amino acids and carbs. "Actual" food takes prep and digest time, something that you may not have when it's critical to get the best results.

    Here's a study specifically targeting whey/casein proteins (what's found in most shakes):

    Unless you are training completely fasted, then this is a moot point. Nutrients will still be delivered from previous meals.

    Supplement companies don't want you to know that :tongue:

    Having said that, I do use casein protein (for the purpose of meeting my daily protein goals) as it is a supplement.

    I agree. I have also read on T-Nation that the "window" after working out for nutrient uptake is conciderably longer than a measly hour. This is backed by numerous peer reviewed scientific articles. So once again, unless you are working out completely fasted there really isn't much of a need to down a shake right after working out. Unless you just like to, of course. It doesn't hurt, it just isn't "needed."
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