What’s more, a serving of lean beef is an excellent source of several B vitamins, zinc, and selenium. Lean cuts of beef are those with less than 10 g of total fat and no more than 4.5 g of saturated fat per 3.5 oz (100 g) cooked serving. A 3.5 oz (100 g) serving of cooked chicken or turkey breast has around 30 g of protein. These white fish generally have only about 25% as many omega-3 fatty acids as higher fat, higher calorie, darker-fleshed fish such as coho and sockeye salmon. Halloumi cheese holds its shape when grilled, offering about 7 g of protein per ounce along with a satisfying chew. Pair it with juicy cherry tomatoes and crisp cucumbers for contrast.
Moroccan-Spiced Chicken with Cauliflower Rice
Everything seasoning adds garlic, sesame, and salt in one quick shake. Pack two eggs in a small container for on-the-go satisfaction. Cooking quinoa in the same pan where shrimp are later sautéed means fewer dishes and more flavor. Garlic and parsley season both protein and grain simultaneously. The shrimp cook quickly, so the entire dish is table-ready in about 25 minutes. Turkey tenderloins roast quickly and stay juicy under a crust of finely chopped herbs and whole-grain mustard.
Simple Spaghetti Carbonara
You can also vary it by swapping the chicken for shrimp or even tofu for a plant-based option. The last thing I want to do after dinner is stand in the kitchen washing dishes. That’s why I opt for a one-sheet pan meal that’s also delicious. In case you are wondering what piccata is – it’s a method of preparing meat that is sliced, sautéed, and served in a sauce made with delicious zesty lemons, butter, and capers. A mashup between a breakfast sandwich and a strata, this dish unimeal app reviews reddit layers split English muffins, creamy spinach, crumbled feta and a fluffy egg mixture. With just 20 minutes of prep, this easy-to-make dish offers a stress-free way to kick off your weekend morning.
Healthy Breakfast Recipes with Foods to Help You Lose Weight
However, go easy with red meat, as excessive intake can contribute to inflammation has ties to chronic disease like heart disease and colon cancer. These varying results could be due to a number of extenuating circumstances like participants altering their diets in ways unsupportive of heart health from other angles. It’s hard to know the exact makeup of saturated fatty acids you’re consuming in any given food as each will be different based on the environment that food was grown in. When it comes to maintaining optimal health, it’s vital to eat the correct amount and kind of protein for you.
- Egg yolks are high in fat and cholesterol, so some people prefer egg whites over whole eggs.
- Whether you want to increase your vegetable intake or reset your system, try this delicious Cabbage Vegetable Detox Soup.
- These soft, chewy bagels are made with cottage cheese and oat flour — no yeast, no kneading.
- Finally, toss the tofu back into the skillet, mix everything together, and serve over brown rice or quinoa for a wholesome, protein-packed meal.
- Designed to support muscle recovery as well as skin, hair, and joint health, it’s launching at Target in early 2026.
- That said, everyone’s health histories and nutritional needs are different, so it’s important to consult a doctor or registered dietitian before making big changes to your diet.
MET-Rx Big 100 Colossal Protein Super Cookie Crunch Meal Replacement Bar
Sautéed kale adds vitamins A and C along with a pleasant chew. Nutritional yeast lends cheesy flavor while adding a few extra grams of protein. Serve with salsa for a plant-based breakfast that satisfies.
All the Recipes From Bon Appétit’s Thanksgiving Issue
Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor. This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
What are the best mushrooms to use in creamy mushroom soup?
Best of all, they’re perfect for the whole family, including kids, and make great go-to meals for dinner parties when you want something healthy, high-protein, and seriously delicious. This cheesy quiche is a protein-packed twist on the classic Italian pasta dish. This sheet-pan quiche delivers all the comforting flavors of a classic quiche in a format that’s perfect for meal prep or feeding a crowd. Slice it into neat squares for make-ahead breakfasts or brunch buffets.
Salmon
The texture lands between yogurt and milk, which feels smooth and refreshing. Skyr drinks deliver creamy sip-able protein with minimal calories. They are perfect when you need something fast but filling.
Best Protein Bars
Low-fat milk is another source of lean protein if you can tolerate dairy. It also contains calcium for healthy bones and teeth, but you should consider low-fat versions — which are still rich in nutrients — for a lean source, says Windle. Salmon may be known for its healthy fats, which support heart health, but this food contains a hefty portion of protein too.
Honey-Garlic Chicken Thighs with Carrots & Broccoli
Milk is also a rich source of calcium and vitamin D, both of which are essential for strong bones and muscles. You can enjoy milk on its own or add it to cereal, coffee, or oatmeal. This mineral aids oxygen transportation, growth and development, cellular function, and hormone production. Iron deficiency is common, especially in pregnant people and those with heavy periods.
Most recipes can be prepared within 30 to 45 minutes, making them perfect for busy weeknights. Save time by pre-marinating proteins or https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food prepping ingredients in advance. The creamy sauce on top of these bowls really makes it sing. Marinate the salmon ahead of time to make sure it really soaks up all those lovely flavors. Berries, protein, and a side of tasty chia seeds, these overnight oats are more like a pudding you can enjoy at breakfast.
