10 High-Protein Meals That'll Fill You Up for Hours , At 2023

 

10 High-Protein Meals That'll Fill You Up for Hours

 

What is the importance of protein meals:

Protein is an important macronutrient that is vital for our health. It is used by our body to build and repair tissues, including muscles, bones, skin, and hair. Protein is also essential for the production of enzymes, hormones, and other molecules in our body.
 
Eating high-protein meals can help regulate blood sugar levels, promote feelings of fullness and satiety, and reduce cravings and snacking. This is because protein takes longer to digest than carbohydrates and fat, which helps to keep us feeling fuller for longer periods of time. Additionally, research suggests that a diet high in protein can help with weight loss, promote muscle growth, and maintain healthy aging.
 
Overall, incorporating high-protein meals into your diet can help provide the energy and nutrition your body needs to function properly and maintain good health.
 

 

How much protein does the body need daily ?

 

The amount of protein a person needs per day depends on several factors, including their body weight, level of physical activity, and other dietary requirements. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. This means that a person who weighs 68 kilograms (150 pounds) would need about 55 grams of protein per day.
 
However, the daily protein requirements can vary depending on factors such as age, sex, and physical activity level. For example, athletes and people who engage in weightlifting or other forms of rigorous exercise may require more protein to support muscle growth and recovery.
 
According to the Dietary Reference Intake (DRI), adults should aim to get between 10% and 35% of their daily calories from protein. It's also important to note that excessive protein intake can have negative effects on health, such as putting a strain on the kidneys.
 
Therefore, it is recommended to consult with a healthcare professional or registered dietitian to determine the optimal amount of protein based on individual needs and goals.
 

 

Here are 10 high-protein meals that can help keep you feeling full for hours:

 

1. Grilled chicken with roasted vegetables: A grilled chicken breast with roasted vegetables like asparagus, zucchini, and bell peppers.

Here's a recipe for grilled chicken with roasted vegetables that you might find useful:

Ingredients:

- 4 boneless skinless chicken breasts

- 3 tablespoons olive oil

- 1 tablespoon red wine vinegar

- 1 teaspoon dried basil

- 1 teaspoon dried thyme

- 1 teaspoon smoked paprika

- Salt and pepper

For the vegetables:

- 1 red bell pepper, cut into chunks

- 1 green bell pepper, cut into chunks

- 1 medium zucchini, cut into chunks

- 1 medium red onion, cut into chunks

- 8 ounces white mushrooms, halved

- 3 tablespoons olive oil

- 1 tablespoon balsamic vinegar

- 1 teaspoon dried oregano

- Salt

 

 

 

2. Tuna and white bean salad: A salad with canned or fresh tuna, white beans, and vegetables like cucumber and cherry tomatoes.

Here's a recipe for tuna and white bean salad that you might find useful:

Ingredients:

- 2 cans of tuna in water, drained

- 2 cans of white beans, drained and rinsed

- 1 small red onion, chopped

- 1/2 cup of fresh parsley, chopped

- 1/4 cup of olive oil

- 2 tablespoons of lemon juice

- Salt and pepper to taste

 

 

3. Greek yogurt with berries and nuts: A cup of plain Greek yogurt topped with mixed berries and chopped nuts like almonds or walnuts.

Here's a recipe for Greek yogurt with berries and nuts:

Ingredients:

- 6 oz nonfat plain Greek yogurt

- 1/2 cup fresh berries (such as blueberries, raspberries, or strawberries)

- 1 tbsp chopped nuts (such as walnuts or almonds)

- 1 tbsp honey (optional)

 

4. Turkey and avocado wrap: A whole wheat wrap with sliced turkey, mashed avocado, lettuce, and tomato.

Here's a recipe for a turkey and avocado wrap that you might be interested in:

Ingredients:

- 1 large flour tortilla

- 3-4 slices of deli turkey

- 1/2 avocado, sliced

- 1/4 cup of shredded lettuce

- 1/4 cup of diced tomatoes

- 1 tablespoon of mayonnaise

- Salt and pepper to taste

 

 

5. Omelet with vegetables and cheese: An omelet made with eggs, spinach, mushrooms, and a sprinkle of feta cheese.

Here's a basic recipe for an omelet with vegetables and cheese that you can customize to your liking:

Ingredients:

- 2 large eggs

- 1/4 cup of diced vegetables (such as bell peppers, onions, mushrooms, or spinach)

- 1/4 cup of shredded cheese (such as cheddar, mozzarella, or feta)

- 1 tablespoon of butter or oil

- Salt and pepper to taste

 

 

 

6. Quinoa and black bean bowl: A bowl with cooked quinoa, black beans, corn, and diced tomatoes.

Here's a recipe for quinoa and black bean bowls that you might be interested in:

Ingredients:

- 1 cup of quinoa, rinsed and drained

- 2 cups of water or broth

- 1 tablespoon of olive oil

- 1 onion, diced

- 2 cloves of garlic, minced

- 1 can (15 oz) of black beans, rinsed and drained

- 1 red bell pepper, diced

- 1 avocado, sliced

- 1 lime, cut into wedges

- Salt and pepper to taste

 

 

7. Lentil soup with whole grain bread: A bowl of hearty lentil soup paired with a slice of whole grain bread.

Here's a basic recipe for lentil soup with whole grain bread:

 

Ingredients:

- 1 onion, chopped

- 2 carrots, chopped

- 2 celery stalks, chopped

- 2 cloves of garlic, minced

- 1 cup of dried lentils, rinsed and drained

- 4 cups of vegetable or chicken broth

- 1 bay leaf

- 1 teaspoon of dried thyme

- Salt and pepper to taste

- Whole grain bread for serving

 

8. Grilled salmon with sweet potato: A grilled salmon fillet with roasted sweet potato wedges.

To make grilled salmon with sweet potatoes, here's a recipe you can try:

Ingredients:

- 4 salmon fillets

- 2 medium sweet potatoes, peeled and cut into 1/2-inch-thick rounds

- 2 tablespoons of olive oil

- 2 cloves of garlic, minced

- Salt and pepper to taste

 

9. Chickpea and vegetable stir-fry: A stir-fry with chickpeas, broccoli, bell peppers, and onions. 

Here's a recipe for a chickpea and vegetable stir-fry:

Ingredients:

- 1 can of chickpeas, rinsed and drained

- 2 cups of mixed vegetables (such as bell peppers, carrots, broccoli, snow peas, etc.), chopped

- 1 tablespoon of oil (such as sesame or vegetable oil)

- 1 clove of garlic, minced

- 1 teaspoon of grated ginger

- 1 tablespoon of soy sauce

- 1 tablespoon of hoisin sauce

- 1 teaspoon of cornstarch

- Salt and pepper to taste

 

10. Grilled tofu and vegetable skewers: Skewers with grilled tofu and a variety of vegetables like zucchini, mushrooms, and cherry tomatoes.

 

To make grilled tofu and vegetable skewers, you'll need the following ingredients:

 

- 1 block of firm or extra-firm tofu, pressed and cut into cubes

- 2 zucchini, sliced into rounds

- 1 red onion, cut into chunks

- 1 red bell pepper, cut into chunks

- 1/4 cup of olive oil

- 3 garlic cloves, minced

- 2 tablespoons of apple cider vinegar

- 1 tablespoon of Dijon mustard

- 1 tablespoon of maple syrup

- 1 teaspoon of smoked paprika

- 1/2 teaspoon of salt

- Freshly ground black pepper

 

 

 

These meals all pack a healthy dose of protein, which can help keep you feeling full and satisfied for hours.