We talk about eating well all year round, but sometimes it’s easier said than done. What most people forget is that protein is one of the most important compounds we need to keep body fat low and muscle mass high; as well as this, we are compromised in the amount of protein we can consume when we start eating tradition weight loss foods such as soup and salads.
Finding foods that contain a high level of protein, that aren’t fatty, is a great way of eating well while making sure you’re eating meals that will help you lose weight and gain muscle mass. With the help of Maxinutrition, we’ve put together a number of tasty recipes that’ll keep the protein levels high within your diet, but make sure you’re still drinking a protein shake after your workouts to keep up your macro count.
Beef and Apricot Tagine
No matter what time of year it is, this is great comfort food. The apricot provides a subtle sweetness to the spicy coatings of the beef, and you’re sure to find that this tagine is full of flavour. Due to lamb being a fattier meat, beef is used to add an extra protein boost into the fish, which also improves your macros ratio intake.
You’ll need around 500 grams of steak, 2 cloves of garlic, a pinch or two of Moroccan spices, dried apricots, two red onions, a thinly sliced red pepper and two tablespoons of tomato puree for this dish, which is finished off with a vegetable stock. If you want to bulk this meal out further, then you could add half a tin of chick peas for an extra helping of protein. With this recipe, you’ll receive around 50 grams of protein per serving.
- Heat some oil in a pan, and use coconut oil if you can. Add the sliced onions until they’re reduced then add crushed garlic gloves next.
- Include the peppers, steak, spice, puree, apricots and chickpeas alongside your stock. Then mix them together.
- Cover the mixture with a lid and let it cook for 30 minutes; cook until the sauce is thick.
- Alongside it, serve with a grain such as quinoa or couscous. Usually, tagines are made with couscous; however, quinoa will add even more protein to the meal.
What could be better than starting your morning off with a thick, tasty, protein filled breakfast burrito? With only a little preparation needed, this is a dish that’ll top your porridge or cereal and will start your morning with a protein packed parcel you’ll want every day.
For this recipe, you’ll need corn tortillas, some free-range eggs, diced onions and a cup of beans. Red kidney beans or black beans are healthier than regular baked beans.
Make sure that you heat your tortillas in the microwave while you cook your eggs, to provide the dish with extra warmth. Each tortilla will provide about 30 grams of protein.
- Scramble two eggs per wrap.
- Add the tortillas, and then add your onions on top.
- Once you’ve done that, add your beans, which should also be microwaved or warmed up in a pan.
- To finish off, add a sauce or seasoning of your choice – we’d suggest Pico de Gallo or salsa. Or, for that classic British breakfast, treat yourself with brown sauce.
Chorizo, Spinach and Mushroom Omelette
Omelettes are a great way of gaining protein quickly, as there quick and easy to make and are popular among those who are looking to increase muscle mass. One problem with them is, they can be a bit bland if nothing is added to them. A good thing to know is that adding flavour is really simple. Chorizo, a beautifully cured meat, doesn’t just add protein – but also adds an extra layer of spice to any omelette.
Each omelette will contain around 45-50 grams of protein, but this depends upon how many eggs that you add. We would recommend that you use 4-6 large eggs, chopped chorizo, spinach, and seasoning (salt and pepper or Moroccan if you’d like to be extra adventurous).
- Beat the eggs and mix together with the spices.
- Heat the pan and add some oil to it.
- Pour your eggs into the pan so that all of the mix covers the whole pan.
- Add the meat and spinach, or any other vegetables that you want to use.
- Flip the omelette halfway through cooking.
- Fold just before serving.
These aren’t just the only meals that you can make, there are hundreds of meals that you can make that are packed full of protein, start experimenting with protein today to get the best nutritional value from every meal that you have during the day.