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.
The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.
Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.
Getting enough protein daily is essential for your overall health. Healthy protein sources include eggs, nuts, lean meats, fish, dairy, and certain grains.
First of all - what does 200g of protein look like? A combination of 2 cups of cooked quinoa, 8oz grilled chicken breast, 400 grams of cottage cheese, 4 boiled eggs, and 400 ml of Greek yogurt has approximately 200 grams of protein, 130 grams of carbs, and 1600 calories.
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