The Easiest, Tastiest Way to Replenish Your Protein Reserves
Any amount of protein you get will work for your everyday meal. But if you’re trying to build muscle or want to maintain a high protein intake while losing weight, it can be difficult to include enough protein in your diet without consuming large doses of smoothies. Don’t worry, I’m here to help.
Protein is easy to find; The trick is to find meals that are high in protein, but not high in all other nutrients. For example, a cup of quinoa is high in protein but also high in carbohydrates. All of the foods on this list are mostly protein, and you can combine them with other foods as you see fit.
Sous Vide Chicken Breast
I pity everyone who doesn’t have an immersion circulator because this is the best way to shove a ton of protein down your throat while feeling like you’re eating gourmet food (because you are).
Here’s my recipe: I put the frozen breasts in a bag of olive oil, some chopped garlic, sprinkle generously with salt and any additional seasoning I like (Trader Joe’s 21 Seasoning blend is great here). I cook it at 148 degrees Fahrenheit for two hours, and then I have a week’s supply of juicy, flavorful chicken. I either eat it straight or use the chunks in sandwiches, salads, or rice bowls.
Protein drinks other than milkshakes
You can definitely toss a few scoops of protein powder into a giant milkshake-style smoothie with yogurt, juice, fruit, honey, peanut butter and whatever else in your kitchen, which is delicious. But then you eat food, or rather dessert .
On the other hand, some people just mix protein powder with water, and if you like it (or you can suppress it), you will get more energy. I can not. So, I do one of these:
- Make protein milk . Skim milk is ideal for whey powder, both unflavored (I prefer) and for chocolate or vanilla. An 8 ounce cup of skim milk contains 9 grams of protein and 12 grams of carbohydrates, so you get more protein without adding extra.
- Try collagen tea . Collagen powder is no better for your skin or nails than regular protein powders (sorry), so no rush to buy one. But it mixes imperceptibly with drinks, including coffee and tea. Take a sip and you won’t notice any difference in taste or texture; you just drink a good cup of tea, which contains 20 grams of protein. (Pro tip: This works with any beverage, including alcoholic drinks. My collagen powder can comes with a collagen martini recipe.)
Fried tofu
Plant-based foods aren’t as high in protein as some of their animal foods, but I’m not going to forget my vegetarian and vegan friends here. Legumes are an excellent source of protein, including soybeans and their most famous brick-shaped byproduct, tofu.
I buy the hardest tofu I can find and sometimes squeeze out the moisture first. Then I heat some oil in a skillet and cut the tofu into small cubes or strips.
Fry the strips on both sides for nice crunchy little nuggets that can be dipped in any sauce you like.
Chickpeas in two ways
There are about 25 grams of protein in a jar of chickpeas, and if you have the right recipe, you can eat the entire jar at once. (Do you like chickpeas? I love chickpeas. These recipes may not work for people who don’t like chickpeas.)
For a quick chickpea salad, mix drained chickpeas with a little olive oil, a little lemon, and a large dose of Parmesan cheese (or, if you’re on a vegan diet, try nutritional yeast). If you want a low fat meal. , keep butter and cheese to a minimum.
Or sauté the chickpeas instead: toss them with a little oil and a little salt and seasoning (21 seasonings work again here, or try some cumin and cayenne pepper). Bake in the oven for about 20 minutes at 400 degrees and you will have a crunchy protein snack.