9 ideas for high protein meals to build muscle and feel stronger – Eat that, not so much – Lose 20 pounds in a month diet plan


Whether you’ve heard it from a bodybuilder on Instagram or from an article you’ve read online (hint, hint), you’ve probably heard that protein is important to your body. Protein is an important macronutrient for building muscle tissue and for the functioning of the metabolism. Protein actually increases your metabolic rate by 15 to 30% because your body needs to use more calories to digest it. That’s why dietitians and trainers will tell you to incorporate good sources of lean protein into your meals.

The recommended dietary dose (RDA) for protein is 0.8 grams of protein per kilogram of body weight, which is equivalent to about 2.2 pounds. So, for a person who weighs 150 pounds, you should target 68 grams of protein a day.

Keep in mind that RDA is enough protein to make sure your tissues don’t break down, so if you want to build muscle, you’ll probably need to eat a little over that amount. For example, the International Society for Sports Nutrition recommends 1.4 to 2 grams of protein per kilogram. This is also close to the RDA which is recommended for the elderly (over 70 years or older), which is 1.2 to 2 grams to stimulate muscle growth.

Although there are many foods that include different types of protein (even vegetables), some foods are known to be “complete” proteins – meaning they have a complete balance of amino acids from one source of protein – and tend to be preferred by people. seeks to develop muscles and become stronger. If this is something you want for the health of your body, here are some ideas for high protein meals that you can use at any time of the day.

After that, for even healthier dining ideas, check out our list of the 100 lightest recipes you can make.

bake lemon with parsley
Kiersten Hickman / Eat this, not this!

Put it “lightly” on your bedside table, simply bake the fragrant chicken in the oven. Chicken is a powerful source of protein (38 grams in a cup) and is a versatile meat that you can cook in all sorts of ways. Try one of these baked chicken recipes to combine with fried vegetables or vegetables, or choose one of these delicious recipes below.

Recipes to make:

IN CONNECTION WITH: Receive even more healthy eating ideas right in your inbox by subscribing to our newsletter!

chili with pumpkin chicken served in white bowls
Jason Donnelly

Not only is a bowl of chili a comforting meal for a comfortable winter night, but it’s usually full of plenty of protein. Chicken, beef or even turkey are light protein bases for homemade chili, with lots of protein packed with beans and extra chickpeas. Add a few extra vegetables to increase the fiber and you’ll have a nutritious meal in a small bowl.

Recipes to make:

tzatziki bowl recipe with chicken pulp
Courtesy of Lauren Manaker

When you don’t feel like a salad, a bowl of rice full of protein can be easy for lunch. Rely on chicken, fish or lean steak for protein in the meal. For an extra protein bonus, use quinoa, which contains a surprising amount of 8 grams of protein per cup cooked.

Recipes to make:

Cauliflower vegetarian curry with pumpkin
Mitch Mandel and Thomas MacDonald

Nothing warms the soul like a spicy bowl of curry, especially when it is full of protein and vegetable goodies. Chicken, steak and even seafood can work in a curry, depending on what you want! Don’t you feel like meat? Chickpeas also work as a source of protein in curry when you are looking for something light, but you still want a protein-rich dinner.

Recipes to make:

protein pancakes with peanut butter and blackberries on a white plate
Kiersten Hickman / Eat this, not this!

Dinner is not the only time to get a protein intake on your day! Waffles and pancakes can be, surprisingly, an excellent source of protein, depending on the types of ingredients you mix in the dough. Protein powder works well, as do other protein-rich ingredients, such as Greek yogurt and cottage cheese.

Recipes to make:

five marinated steaks in small plastic bags
Kiersten Hickman / Eat this, not this!

When you want to keep your diet lean, there’s nothing to grill meat and vegetables for dinner. Steak marinades and chicken marinades can work well for a quick meal on a weekday night, as can other meats such as salmon, tuna, pork chops, and pork tenderloin.

Recipes to make:

Paleo bacon chile burger
Waterbury Publications, Inc.

Speaking of grilling, burgers are another easy way to get a mass protein intake – and a delicious one to get you started! You can keep it lean with chicken, tuna, turkey and even lean beef. Gather a lot of vegetables and cover with a whole wheat bun for extra fiber.

Recipes to make:

Vegetarian shiitake, spinach  and goat cheese
Mitch Mandel and Thomas MacDonald

Chicken and beef are not always the two preferences if you want protein – and eggs work! An egg contains 5 to 7 grams of protein (depending on size) and is an excellent meal after training in the morning. It mixes with other protein-rich ingredients such as beans, ham, turkey sausages, salmon and even cheese.

Recipes to make:

berry smoothie and cauliflower
Kindly Tone It Up

When you’re not as hungry, but you know you need to increase your protein count for the day, a smoothie or shake can do the trick. Whether packaged with your favorite protein powder or mixed with Greek yogurt, a smoothie can help speed up your metabolism and keep your muscles strong and healthy with each sip.

Recipes to make:



Source link

Leave a Comment