The body is a fascinating system. Because protein is vital, your brain has unique mechanisms that ensure that you automatically get enough of it.

Why protein meals?

  • You get an appetite when protein is missing.
  • You feel full when you already have enough protein.

Leveraging this with sheer willpower is tricky. Most people can cover their minimum protein requirements well if they listen to their hunger. And if you want to individually change your physique, you should take a closer look: Even a high protein intake of over 3 grams of protein per kilo of body weight is safe for healthy people. And by the way – it has a positive influence on the physique. If you want to go deeper, you will learn about five situations in the linked article in which you can particularly benefit from a protein-rich diet.

Five Protein Rich Recipes – Healthy, Delicious and Easy

The following five recipes taste good, are compatible with fitness and prepared quickly. In most cases, 10 minutes or less is enough. You can get all the ingredients in the well-stocked supermarket. To have your main meals ready quickly, you can cook certain ingredients – such as quinoa, potatoes, or turkey breast fillet – the day before and warm them up quickly with the meal. The portion sizes are dimensioned in such a way that for many of us they are a good meal, for some maybe just a snack. Of course, you can adjust the amounts up or down so that they fit into your eating plan and – if you count calories – you achieve your goals. Do you have 5-10 minutes? Then roll up your sleeves and get ready to cook.

High Protein Recipes #1
Warm Almond Chocolate Muesli with Banana (5 minutes)

Chocolate muesli is delicious. And almond-chocolate banana muesli is the absolute top hammer. This recipe uses one of the best taste harmonies in the world and results in a meal with high addictive potential. You can use the almond butter a bit sparingly. If you want to lose weight, it is best to stick to the guidelines.

fitness recipe chocolate muesli banana

Protein Meal Recipe Preparation

  1. Put oatmeal and milk in a large bowl and heat them in the microwave for a minute. Stir and heat for another minute.
  2. Stir the banana, almond butter, flaxseed flour and sweetener into the warm cereal porridge. If you want to do without sweetener, you can simply omit it.
  3. If the muesli is warm (but not hot), add the protein powder and stir everything well.

Ingredients for one serving

  • 50 g pithy oatmeal
  • 1/4 L low-fat milk
  • 30 g protein powder with chocolate flavor
  • 1 tbsp almond butter
  • Sweetener to taste
  • 1 tbsp flaxseed flour
  • One banana, crushed

High Protein Recipes #2
Apple Pancakes (7 minutes)

Every child loves pancakes. As for that, I remained a child. Here is a flash variant with a lot of protein and little fat, which you can combine wonderfully with fresh berries.

fitness recipe apple pancakes

Protein Meal Recipe Preparation

  1. Mix the protein powder, applesauce and egg white.
  2. Line the plate with baking paper, pour the mixture onto the baking paper and “bake” in the microwave for about 3 minutes at the highest setting.
  3. Detach from the baking paper and serve.

Ingredients for one serving

  • 60g protein powder – a taste of your choice
  • Six egg white
  • 200 g applesauce without added sugar

High Protein Recipes #3
Quinoa Chicken (5 minutes)

This simple recipe comes with five ingredients that you can get in any well-stocked supermarket: quinoa, chicken breast, spinach, olive oil, and lemon juice. Spinach and quinoa form a natural combination because quinoa grows on a leafy plant that resembles spinach. Peruvians often eat the green leaves of the quinoa plant together with the grain in one meal.

fitness recipe quinoa chicken

Protein Meal Recipe Preparation

  1. Cut the cooked chicken breast into 2 cm cubes. Then sauté them together with the spinach and olive oil in a large pan.
  2. Only heat everything until it is warm (spinach loses volume and becomes soft).
  3. Heat the cooked quinoa on a plate in the microwave. Then serve everything on a plate. Salt, drizzle lemon juice over it, done.

Ingredients for one serving

  • 250 g cooked chicken breast
  • large handful of fresh spinach leaves
  • Quinoa, cooked (from 80 grams of dry quinoa)
  • 2 tbsp lemon juice
  • One tablespoon of olive oil, cold-pressed

High Protein Recipes #4
Fried Salmon with Almond Crust (10 minutes)

Almond flour and olive oil not only form an aromatic crust for a salmon fillet. They also supplement the long-chain fatty acids in fish with a healthy dose of monounsaturated fats. This meal is an excellent way to end the day with protein and extremely healthy fats. Boiled spinach rounds it off and provides you with vitamins and micronutrients – from one of the healthiest vegetables. If you fancy fish, turn on the grill and cook yourself the most delicious meal you have ever prepared in 10 minutes.

fitness recipe almond crusted salmon

Protein Meal Recipe Preparation

  1. Wash the salmon fillet and pat dry with a paper towel. Mix the olive oil and almond flour with salt and pepper and put the breading on a clean plate.
  2. Cook the salmon on a preheated grill for 5 minutes. If you don’t have a grill, take a hot pan.
  3. Steam the spinach in a closed saucepan with 2 cm of boiling water while the salmon is cooking. Drain the spinach and pour the coconut oil or butter over it. Heat the pre-cooked quinoa on a plate in the microwave, then add the salmon and spinach.

Ingredients for one serving

  • 200 g salmon fillet without skin
  • One teaspoon olive oil, cold-pressed
  • 2 tbsp almond flour
  • salt and pepper
  • Two large handfuls of spinach leaves
  • 1 tsp butter or coconut oil
  • Pre-cooked quinoa (from 50 g dried quinoa)

High Protein Recipes #5
Protein Eggs (5 minutes)

Yes, they are called protein eggs. Aren’t we all arrested somewhere in our old Sextaner thinking? Okay, time to grow up (but not too quickly).

Protein Meal Recipe Preparation

  1. Mix all the ingredients in a bowl. Form small balls out of the mass.
  2. You can have a protein-rich snack in a short amount of time.
  3. Store in the fridge.

Ingredients for one serving

  • One large tablespoon of almond butter
  • 30 g protein powder with vanilla flavor
  • 1 large tablespoon of unsweetened applesauce or potato sauce (from other boiled potatoes or canned goods)

Protein Takeway:
protein meals

I know that many of us are not used to cooking ourselves. Instead, restaurants, fast food or packaged meals were the first choices. So far. If we are honest with ourselves, we know better. Perhaps you made your less helpful nutritional choices because you thought you did not have enough time to cook. Cooking can be straightforward. If you do it out of habit.


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