Are you tired of eating plain, boring chicken breasts every night for dinner, or are you having a hard time packing in enough protein to meet your daily needs?Studies suggestthat eating protein helps you feel fuller for longer and keeps your body's systems functioning properly. However, many high-protein recipes are also loaded with saturated fat and cholesterol that work against your efforts to stay healthy.
A healthy and balanced diet requires 10 to 35 percent protein. That's an average of 50 to 175 grams daily. To find the right balance of protein and fat, follow these suggestions:
Grill, bake,poachor broil your food to limit fat.
Select non-fat or low-fat dairy options.
Use egg whites in place of the whole egg.
Select lean meats and trim the fat and skin before cooking.
Prepare these high-protein, low-fat recipes to help you stay on track and satisfied.
1.Healthy Chicken Vegetable Casserole:Try this inexpensive and fresh version of a chicken casserole—no need for processed soups or sauces! CALORIES:320.6|FAT:8.9g|PROTEIN:27.9g|CARBS:36.1g|FIBER:8.8g
2.Grilled BBQ Chicken Flatbreads: This recipe was created for kids, but adults will crave a slice, too. You can always add hot pepper rings for the grown-ups! CALORIES:223.9|FAT:3.9g|PROTEIN:26.2g|CARBS:21.4g|FIBER:2.9g
3.Mexican Chicken and Rice Casserole: You can't go wrong with thisfamily favorite! CALORIES:268.9|FAT:4.9g|PROTEIN:34.6g|CARBS:19.3g|FIBER:3.8g
5.Cottage Cheese, Spinach and Tomato Omelet:This is a great option to prepare ahead and enjoy for breakfast (or any meal!). CALORIES:345.6| FAT:2.2g| PROTEIN:59.2g| CARBS:13.9g| FIBER:2.5g
6.
: This soup is packed with nutrition and is simple to prepare. CALORIES:105.1| FAT:0.7g | PROTEIN:80.2g| CARBS:31.7g| FIBER:3.2g
7.
Authentic Fresh Mexican Tuna Salad: Tuna is so versatile—why not try mixing a little pico de galloin it for some south-of-the-border flavor? CALORIES:308.8| FAT:2.5g| PROTEIN:53.7g| CARBS:18.5g| FIBER:4.3g
8.Mediterranean Baked Fish:This dish is baked and flavored with a Mediterranean-style tomato, onion and garlic sauce to reduce the fat and salt content. CALORIES:225.5|FAT:4.4g|PROTEIN:29.4g|CARBS:17.3g|FIBER:2.5g
9.
: This quick and tasty crockpot recipe will satisfy a take-out craving, with none of the effort or fat! CALORIES:355|FAT:2.6g|PROTEIN:49.4g|CARBS:32.9g|FIBER:16.1g
10.
Buttermilk Marinated Chicken Breasts: This versatile chicken dish is flavored with buttermilk, mustard, honey and seasonings. CALORIES:282.8|FAT:3.2g |PROTEIN:55.6g| CARBS:3.9g| FIBER:0.1g
11.Tuna and White Bean Salad: A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch. CALORIES:219.1| FAT:4.1g|PROTEIN:27.6g| CARBS:20.4g| FIBER:6.1g
12.Turkey Meatloaf: This is a fast, easy and flavorful rendition of a favorite food. Serve with a side of steamed broccoli, green beans or mixed veggies. CALORIES:220.6| FAT:2.7g | PROTEIN:28.5g| CARBS:13.3g| FIBER:0.4g
13.
20-Minute Chicken Creole: This quick Southern dish contains no added fat and very little added salt in this spicy tomato sauce. CALORIES:255.4| FAT:4.5g| PROTEIN:33.3g| CARBS:20.7g|FIBER:4.3g
How do you make sure you're eating enough protein every day? What's your favorite high-protein, low-fat recipe?
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Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Low fat dairy products, like cottage cheese, yogurt, and milk are also good sources of protein. Plant proteins like beans, tofu, and powdered peanut butter offer ample protein too.
Lean meats include skinless chicken breast, the white meat part of the turkey, and lean cuts of beef. Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan.
Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés. If you currently eat more than 90g (cooked weight) of red or processed meat a day, the Department of Health and Social Care advises that you cut down to 70g.
Here are some examples: 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.
Eating at least 100 grams of protein a day is important for anyone trying to lose weight, as it helps to ensure fat loss rather than muscle loss. Furthermore, it can also help you feel fuller for longer, making it easier to stay on track with your diet and reach your weight-loss goals.
Introduction: My name is Frankie Dare, I am a funny, beautiful, proud, fair, pleasant, cheerful, enthusiastic person who loves writing and wants to share my knowledge and understanding with you.
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