Hi guys and girls today were going to be talking about high protein nutritional meals that you can easily prep yourself at home quickly an with minimum ingredient costs.
If your looking to add protein to your diet it can be a bit of a struggle at times. I have found the key to doing this right is the preparation.
Its best to plan what meals you are going to have so you can shop accordingly it also has reduced our food that doesn’t get eaten or wasted in our house.
Im Darren and My Fiancee is Lauren we have found that these meals have kept our protein high.
This helps stop us losing muscle and help us to only loose fat.
So today were going to be showing you #5 of the best high protein meals that you can alternate. We like to have something different most days so we don’t get board of the same meal day in day out.
Why Would You Want A High Protein Diet?
When looking at nutrition protein is important it is a high source of energy. A lot of people think that protein is just for bulking this can be correct but its also great for loosing weight.
Protein can help keep your body in good shape when you are trying to loose weight. When you loose weight you will loose protein and protein is actually important for weight loss.
Protein is our fuel for are cells and it actually makes every cell in our bodies we do not store protein it is only taken from the foods or supplements that we ingest.
Remember you are what you eat and your nutrition is actually more important than working out its %80 nutrition %20 exercise.
The benefits of protein include…
- Helps your body to recover quickly from fatigue so speeds up recovery time
- Reduces muscle loss when loosing weight
- Helps you to maintain a better looking healthy weight
- Helps you to build muscle with exercise quicker
- Protein curbs your hunger
As you can see there is a few reasons that you would want to up your protein intake.
Below i’m now going to be giving you my top #5 simple high protein meal prep ideas. These are meal prep ideas that we personally use and eat ourselves I hope you like them.
I’ve put these in order so the meal with the highest amount of protein is at #1 and so on although all of these meals include a high amount of protein.
#1 Chicken Kebab With Halumi & Takziki
First up this is a simple high protein dinner that is really easy to make and it tastes excellent.
So lets talk about the ingredients you are going to need first of all…
- Chicken breast or if you want to make things even easier you can buy diced chicken.
- Halumi Cheese.
- spinach leaves.
- Chilli flakes.
- We used cucumber but you can add tomato, onions, salad leaves.
- Wholemeal Pitta Bread.
Cooking Instructions How We Cook This High Protein Meal
First of all add a sprinkle of chilli flakes to the roar chicken. Then grill the chicken we personally use the George Forman for this its quick easy no mess and a healthy way to prepare your chicken. You can also use a standard oven grill with a grill pan so the fat from the chicken drains away.
Toast the wholemeal pitta breads this helps to make it easier to cut the pitta open when your ready to load it up.
With a sharpe knife cut along the side of the pitta making sure you only cut through one side.
Your now ready to open up the pitta and load in the spinach leaves and any salad you may want to add.
Remove the chicken from the grill after its cooked through then add the halumi cheese to the grill this doesn’t take long. then you are ready to add the halumi and the chicken to your kebab.
You can now add your Tatziki on top and enjoy your high protein low fat meal.
You can easily make your own lower fat tatziki which I will show you how to make yourself at a later date so come back and check our new content.
This meal takes around 15 minutes for us to prepare and cook a super fast super tasty high protein meal.
#2 Tuna and Chickpea Salad With Paprika Sweet Potato Wedges
Right lets go through the ingredients that we use to make this delicious high protein dinner meal.
- Tin of Tuna
- Lettuce leaves
- red onion
- Wholegrain mustard
- olive oil
- sweet potatoes
- Tin of chickpeas
Cooking Instructions How We Prepare This High Protein Low Fat Meal
Right so this is so simple to prepare an its really fast as well.
First of all the sweet potato wedges are going to take the longest so we will start with them. Chop the sweet potatoes into wedges and you can par boil them or microwave them for a few minutes this helps to soften them in the middle.
Then you put a pan in the oven preheat at about 180 degrees we use 1 cal spray to keep the calories down but you can use a dribble of olive oil and now add the paprika all over your wedges. After the oven is preheated put your wedges in the oven turning them after about 10 mins and add another sprinkle of paprika if you want to.
Cook the wedges for around 30 mins they should be soft through if they are you have done well.
The Tuna and chickpea salad is next you can make this while the wedges are cooking. Cut the onion, cut the peppers up, chop the coriander and get a bowl. Put the chickpeas, tuna, coriander, peppers, onions and cucumber into the bowl. We normally mix up the olive oil, honey and wholegrain mustard in another small bowl and then pour it onto your chickpea salad and stir and add it on top of a bed of leaves.
Thats it guys your done simple easy and satisfying!
#3 Crustless Spinach Quiche
The ingredients your going to need to make this are as follows…
- Eggs depending on how deep you want it depends on how many eggs
This is another really simple and quick high protein meal idea.
High Protein Quiche Cooking Guide Instructions
To make this crustless quiche its really not difficult. Chop the garlic and onion crack the eggs into a bowl whisk the eggs add the onion garlic and spinach pour into a quiche dish and put it into a preheated oven. This takes around 30 mins to cook.
#4 Quorn Or Chunky Chicken Curry With Wholegrain Rice
This is another excellent high protein meal that will get you in shape.
The ingredients that you will need to make this high protein curry are…
- 1 onion
- Chicken or Quorn Chicken Pieces
- 1 Green Pepper
- 1/2 a jar of curry paste of your choice
You can add any other veg you may want in this curry or if you like spice you can add some chilis.
High Protein Curry Cooking Instructions
First of all add the chicken and onions to the pan cook through and then you can add some curry powder to the chicken in the pan. After the Chicken is cooked through you can add the other veg cook the veg for 5 mins to help to cook the veg before you add the paste.
Add half a jar of the paste we normally use the Pataks curry paste then you can add a small amount of water.
Leave on a low heat to simmer for around 20 mins. Just before the end you can add a large spoonful of low fat greek yogurt to make it creamy.
Boil the rice and your ready to serve your curry. This normally takes me around 30 mins to cook.
#5 Soy Sauce & Honey Salmon Fillets On Wholegrain Noodle’s
The Ingredients you are going to need for this meal are…
- Salmon Fillets a many as you desire
- Soy sauce
- Tender stem Broccoli
- Salt And Pepper
High Protein Salmon Noodles Cooking Guide
Get some tin foil and lay it out add your salmon, asparagus and tender stem broccoli. Make your tin foil into a bowl leaving the sides long enough to wrap it up to cook.
Add soy sauce and a tablespoon of honey to the top of your fish, broccoli and asparagus wrap it up and put it into the oven.
Cook for about 10-15 mins heat up the wholegrain noodles. Add your noodles to a bowl then open the tin foil parcel and empty contents onto the noodles this give the fish an amazing flavour and the pasta some flavour from the remaining sauce.
Enjoy your meal.
Thats It for now guys I will be adding more posts and pages over time for food ideas for cutting and gaining muscle.
We have found that if your diet isn’t right your results wont be as good.
We have found that we can have one cheat meal a week and still make really good progress.
I hope you enjoyed my post Have a search around my website for more nutritional and supplement info.
Feel free to add a comment to this post your thoughts are important to me.