Protein is a key player in your diet in more ways than one. It’s king in keeping you fuller for a longer period of time, which can help you make fewer unhealthy snack choices at home and on the go. Protein, when paired with strength training, also helps build your supply of lean muscle mass and aids in your weight loss efforts. If you’re not already putting protein-rich meals and snacks into your weekly rotation, then it’s time to change that ASAP.
With mouthwatering staples like creamy overnight oats and pan-fried salmon with roasted vegetables, your weeknight meal is about to get a major upgrade. The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFTAND Lyssie Lakatos, RD, CDN, CFT, members of our medical expert panel, and certified personal trainers, share some of their favorite protein-rich healthy meals they’re obsessed with. (And it is clear why they play delightful!)
Read on to learn about The Nutrition Twins’ favorite high-protein healthy meals that you can easily make at home. And when you’re done, be sure to check out these 5 Protein-Packed Foods That Help You Lose Weight After 40.
The Nutrition Twins call this recipe for creamy orange overnight oats their “shake, shake, and roll breakfast!” These overnight oats are perfect for whipping up and decidedly tasting Amazing. All you have to do is add the necessary ingredients to a mason jar, shake it, “beat them if you like” and then put them in the fridge. “Walk out the door with them in the morning,” say the Nutrition Twins.
Greek yogurt and skim milk make this savory breakfast a real protein-packed treat. The best part? It’s prepared ahead of time, which is always ideal on busy mornings. “Simply combine the ingredients in a bowl or jar and let the delicious meal creation happen while you sleep, perfect for busy lifestyles,” explain The Nutrition Twins. “Protein is great for staving off hunger because research shows protein helps prevent overeating and helps regulate appetite hormones, so you can stay focused through your morning without be derailed by pangs of hunger.”
Whole-grain oats offer “energy-boosting carbohydrates” to start your day with, and the addition of oranges offers an excellent source of vitamin C to give your immune system a boost. Vitamin C also aids in collagen formation for youthful, healthy skin. “Oats combined with oranges are the perfect pairing as the iron in oats is more easily absorbed with the help of vitamin C,” add The Nutrition Twins.
It’s smoothie time! The Nutrition Twins are “obsessed” with this particular recipe, and you will be too. They typically enjoy a chocolate brownie batter shake after working out as a light meal on the go. “For us, Clean Simple Eats Whey Protein Powder is the key to getting a quick, easy, and delicious source of protein without a chalky aftertaste,” they explain.
To make your own Chocolate Brownie Batter Shake, simply mix two scoops of Clean Simple Eats Chocolate Brownie Batter Protein Powder with some almond milk, one banana, one tablespoon of peanut butter and one cup of ice. “Each serving contains 20 grams of grass-fed whey protein, which is cold-processed to preserve essential nutrients and contains digestive enzymes to help you absorb and utilize amino acids and to avoid bloating,” they explain. The Nutrition Twins. “The whey comes from 100 percent grass-fed cattle, which is a top priority for us, and it’s non-GMO, gluten- and sugar-free, and no artificial ingredients.”
Who doesn’t love a quick and easy roasting pan recipe? Nutrition Twins’ Pan-fried Salmon with Roasted Vegetables is a recipe for the books, and it’s pretty hard to go wrong for those who aren’t pros in the kitchen! After a long day at work, having a healthy, seamless pan meal on deck makes all the difference in the world.
“Even a small four-ounce serving of salmon gives you nearly 30 grams of satisfying protein. Plus, salmon’s omega-3 fatty acids help protect the heart, improve cognitive function in midlife, and fight dementia and depression.” ‘inflammation that makes gaining weight more difficult,” explain the Nutrition Twins. “This meal works with any of your favorite veggies. Just pop them on the pan with the salmon, put the pan in the oven, and let it cook! Take it out, squeeze some lemon on top, and call it a delicious day.”
This recipe for vegan avocado lentil tacos gives Taco Tuesday a healthy upgrade without sacrificing flavor. “We love these quick and easy meatless tacos,” say The Nutrition Twins. “They’re ideal for Meatless Mondays and Taco Tuesdays, and we throw them together in under 30 minutes. Unlike many vegetarian dishes, this meal satisfies the appetite, thanks to the combination of 20 grams of satisfying protein and 14 grams of Filling fiber (that’s more than the 12 grams of fiber most Americans get in the entire day!) The lentils in these tacos have a meaty mouthfeel, so you’re not missing out on the meat.
The Nutrition Twins reveal that this recipe helps remove any post-meal cravings thanks to its protein and fiber content that keeps blood sugar levels stable. This way, you can avoid energy crashes that lead to unhealthy sugar cravings. “The avocado adds a delicious, rich creamy texture while its monounsaturated fat acts as a nutrient booster to help absorb vitamin C and beta carotene from tomatoes,” add The Nutrition Twins.
These tasty wild blueberry chicken burgers take just minutes, and The Nutrition Twins says they’re “deliciously juicy with a sweet twist.” Plus, they’re healthy and excellent for your waistline!
“While [this recipe is] low in calories, it’s packed with protein (27 grams per burger) to keep you satisfied. It is rich in disease-fighting anthocyanins, thanks to wild blueberries which help absorb free radicals, protecting cells from damage and helping with cellular repair,” explain the Nutrition Twins. “Wild blueberries have also been found to reduce risk of cardiovascular disease. disease, type 2 diabetes, and to offer neuroprotection.”
Make a batch of burgers, pop them in the freezer, and then use an oven or microwave to defrost them on nights you want a no-fuss meal. To complete this delight, consider preparing a side dish of steamed vegetables, use fresh lettuce for your “bun” and add tomatoes.
This Cinnamon Banana Belly Fat Burning Oatmeal is jam-packed with protein and is super quick to make. “Rather than a bowl of oatmeal that spikes blood sugar, piles on calories, but leaves you hungry a few hours later, this recipe includes oats, which have been shown to help control blood sugar and reduce weight, but add protein.” from cottage cheese and egg whites, prolonging the energy boost of the oats and banana and keeping you satisfied so you don’t need another meal right after,” explain The Nutrition Twins.
You can avoid energy spikes and crashes that can cause unhealthy sugar cravings and lead to eating more than you should. Plus, cinnamon is naturally sweet, so you start your day with no added sugar.
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