3 Simple And Healthy High Protein Foods You Can Prepare

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Do you have to check all the boxes off your to-do list but don’t have the basic energy to do anything? Are you burdened with fatigue at all times of the day? Well, this may be a protein deficiency, and you need to add this important nutrient to your diet.

High Protein Meal

A basic way to increase your protein intake is by preparing high-protein meals. These high-protein meals will add the extra dose of the building block protein you need. It will help you grow and keep you energized. It will also improve your hair and nail health. 

Some of the protein-rich foods are lentils, tofu, eggs, seafood, and of course, meats like chicken. Incorporating all of these elements into your diet is your priority if your body is low on protein. But you have to balance them in a diet that doesn’t miss the other aspects of a healthy diet.

I understand that keeping all of this in mind can be a little overwhelming. Thus, I am here to give you a little push. I have 3 high-protein recipes that you can make easily at home. These will help you with your beginner-level meals, and you can navigate from there. Before we move on to that, let me tell you a little about research.

What Does The Research Say?

We all know that protein is a essential macronutrient our body needs to grow and repair cells. It also helps maintains our metabolism, energy level, and immunity. We must consume adequate protein to complete our everyday tasks and meet our workload requirements.

These are the building blocks of life. It constitutes a structure of closely bound amino acids, which are chemical substances that contain carbon, hydrogen, nitrogen, oxygen, or sulfur. This is all proven by research, by the way. Hence, you need a protein-rich diet to lead a healthy and balanced life.

3 Simple And Healthy High Protein Foods

Here are some high protein lunch ideas that I want to share with you. You can easily make these meals at home. These are delicious and super fun to make. Let’s go!

1. Chicken Salad Sandwiches

Chicken Salad Sandwich

What’s better than a chicken salad? A chicken salad sandwich, of course. Give this classic chicken salad a protein push with greek yogurt. This dish not only gives you the required protein dose but is also absolutely delicious.

As for protein content, it has 31 grams of protein per sandwich. Here’s the whole recipe for chicken salad sandwiches along with ingredients and instructions. Get ready!

Chicken Salad Sandwich

Chicken Salad Sandwiches Recipe

Combine chicken salad and sandwiches for a delicious and healthy meal. It is whole and hearty and you can make it easily.
No ratings yet
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Brunch, Dinner, Lunch
Cuisine American
Servings 4
Calories 90 kcal

Equipment

Mixing Bowl
Spoon

Ingredients
  

  • 2 cups Chicken Breast (shredded)
  • ½ cup Canola Mayonnaise
  • cup Celery
  • ¼ cup Greek Yogurt
  • 3 tablespoons Tarragon
  • 2 tablespoons Lemon Juice
  • ¼ teaspoon Black Pepper
  • 4 large Green Lettuce
  • 8 Whole-Grain Bread Slices
  • 8 Tomato Slices

Instructions
 

  • In a mixing bowl, combine the shredded chicken breast, canola mayonnaise, celery, Greek yogurt, tarragon, lemon juice, and black pepper, and stir well.
  • Divide lettuce leaves over half the bread slices and top them with chicken mixture, tomatoes, and remaining bread slices.

Nutrition

Calories: 90kcal | Carbohydrates: 17g | Protein: 31g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.1g | Cholesterol: 1mg | Sodium: 118mg | Potassium: 1036mg | Fiber: 6g | Sugar: 5g
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2. Chicken Shawarma Bowls

Chicken Shawarma Bowl

Another easy-to-prepare amazing recipe is chicken shawarma bowls. This recipe is super fun and is also healthy. You need some basic ingredients and prep and you’re good to go. Let me not waste anymore of your time and take you straight to the recipe.

Chicken Shawarma Bowl

Chicken Shawarma Bowls Recipe

Make delicious and flavorful chicken shawarma bowl with healthy ingredients like chicken, farro, and tahini.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Brunch, Dinner, Lunch
Cuisine American
Servings 4
Calories 1082 kcal

Equipment

3 Bowls
4 Serving Bowls
Spoon

Ingredients
  

  • 3 cups Chicken (shredded)
  • 15 ounces Unsalted Chickpeas (rinsed, drained)
  • 2 teaspoons Olive Oil
  • ¾ teaspoon Salt
  • ½ teaspoon Cumin
  • teaspoon Paprika
  • ½ cup Greek Yogurt
  • 1 tablespoon Fresh Lemon Juice
  • 1 tablespoon Tahini
  • 1 teaspoon Garlic (minced)
  • 8 ½ ounces Pre-cooked Farro
  • 2 cups Cucumber (chopped)
  • 2 cups Cherry Tomatoes
  • 2 tablespoons Parsley
  • ¼ teaspoon Black Pepper

Instructions
 

  • First, place the chicken and oil in a bowl and toss to coat.
  • Combine the ½ teaspoon of salt, ¼ teaspoon of cumin, and paprika in a bowl. Then, add it to the chicken with oil.
  • Then, in a separate bowl, combine the remaining ¼ teaspoon of salt, ¼ teaspoon of cumin, yogurt, lemon juice, tahini, and garlic, then set aside.
  • Heat farro according to the package instructions. Place ½ cup farro in each of the 4 bowls.
  • Top each serving with ¾ cup chicken mixture, ½ cup cucumber, ½ cup tomatoes, ⅓ cup chickpeas, and 2 ½ tablespoons of Greek yogurt.
  • Lastly, garnish your shawarma bowls with parsley and black pepper.

Nutrition

Calories: 1082kcal | Carbohydrates: 90g | Protein: 65g | Fat: 53g | Saturated Fat: 13g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 24g | Trans Fat: 0.2g | Cholesterol: 178mg | Fiber: 13g | Sugar: 12g
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3. Shrimp And Leek Spaghetti

Shrimp and Leek Spaghetti

Craving seafood but still want to have a healthy and protein rich meal? Why not try this tasty and healthy recipe? Shrimp and leek spaghetti is the answer to all your seafood and pasta woes. Plus, it has about 28 grams of protein. Use whole grain spaghetti to make it even healthier. Here is the recipe for you.

Shrimp and Leek Spaghetti

Shrimp and Leek Spaghetti Recipe

Make a delicious and protein-rich lunch with whole wheat spaghetti, shrimps, and leeks. Mix them all together for a delicious and healthy meal.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Brunch, Dinner, Lunch
Cuisine American
Servings 4
Calories 484 kcal

Equipment

Stockpot
Skillet
4 Serving Plates
Spoon
Ladle
Colander
Paper Towels

Ingredients
  

  • 8 ounces Whole-Grain Spaghetti
  • 1 pound Medium Shrimp
  • 2 cups Leek
  • 2 cups Baby Sweet Peas (frozen)
  • ½ teaspoon Black Pepper
  • ¾ teaspoon Salt
  • 1 ½ tablespoon Olive Oil
  • 1 tablespoon Garlic
  • 2 cups Heavy Cream
  • 2 teaspoons Lemon Zest
  • 2 tablespoons Fresh Lemon Juice
  • 2 tablespoons Fresh Dill

Instructions
 

  • First, cook the pasta according to the package directions, with a pinch of salt, and drain. Don't forget to cover the pasta to keep it warm.
  • Make sure to dry the shrimp with paper towels; season them with pepper and a ¼ teaspoon of salt.
  • Heat half of the olive oil in a skillet and add the shrimp. Cook and stir them for about 3 to 4 minutes. Put into the plate, and cover to keep warm.
  • In the same skillet, add leek, garlic, and ½ teaspoon of salt. Cook while stirring often. Add peas, cream, lemon zest, lemon juice to it and reserve ½ cup cooking liquid until leek is slightly tender.
  • Simmer until sauce thickens on medium heat with the heat reduced.
  • Add the shrimp to the skillet and then divide the pasta into 4 servings. Ladle the shrimp sauce evenly on all 4 plates and you're ready!

Nutrition

Calories: 484kcal | Carbohydrates: 11g | Protein: 28g | Fat: 48g | Saturated Fat: 28g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Cholesterol: 134mg | Sodium: 478mg | Potassium: 215mg | Fiber: 1g | Sugar: 5g
Keyword shrimp and leek spaghetti
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Before I Go

No matter how closely you monitor your diet plan, if you don’t lead a balanced, healthy lifestyle, all of your efforts will be in vain. Being balanced is not something you can see, but it is something you can create. What are you waiting for? Go for a healthy lifestyle!

Well for me, I shall take your leave. I hope you enjoyed this healthy venture as much as I did. I’ll see you next time with some more great and healthy recipes. Until then, take care and happy cooking!

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