6 Recipes to Include in Your Protein Diet

Discover a variety of dishes for tasty, protein-rich meals

When you are looking for a balanced and healthy diet, including protein-rich recipes is essential, especially when your goal is to increase lean mass. After all, they play an essential role in building and repairing tissue, as well as helping to maintain muscle mass. So, see below for 6 recipes to include in your protein diet!

Zucchini Spaghetti with Soy Protein

Ingredients

• 2 courgettes
• 1 cup granular textured soy protein
• 1 cup tomato sauce
• 1 chopped onion
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and ground black pepper to taste
• Hot water

Preparation method

In a container, hydrate the textured soy protein in hot water for about 10 minutes. Drain and reserve. In a skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until soft and lightly browned. Add the minced garlic and sauté for another 1 minute. Add the hydrated soy protein to the skillet and sauté until well incorporated with the onion and garlic. Add the tomato sauce and season with salt and black pepper. Let the sauce cook on low heat for about 5 minutes. Book.

Wash the courgettes well and cut them into spaghetti shapes using a vegetable spiralizer. In a pan with boiling water and salt, put the courgette spaghetti and leave them for 1 minute, just to soften them slightly. Then drain and rinse with cold water to keep the tagliatelle fresh. al dente. Serve the zucchini spaghetti on individual plates with the soy protein sauce.

Grilled tofu with vegetables and tahini sauce

Ingredients

• 200g firm tofu
• 1 tablespoon olive oil
• 1 tablespoon low sodium soy sauce
• 1 carrot cut into sticks
• 1 courgette sliced
• 1/2 red pepper sliced
• 2 tablespoons tahini (sesame paste)
• 1 tablespoon lemon juice
• 1 teaspoon honey
• Fresh sesame and coriander for garnish
• Salt and ground black pepper to taste

Preparation method

Cut the tofu into thick slices and season with soy sauce, salt and pepper. In a non-stick pan, heat the olive oil over medium heat and grill the tofu slices for about 4 minutes on each side until golden. Book. In the same pan add the carrot, zucchini and bell pepper and sauté until the vegetables are tender but still crunchy.

Meanwhile, make the sauce by mixing the tahini, lemon juice, and honey in a small bowl until smooth. To assemble, place the grilled tofu on a serving platter, arrange the vegetables around it, and drizzle the tahini over the top. Garnish with sesame seeds and fresh cilantro and serve.

Egg White Omelette with Spinach and Ricotta

Ingredients

• 6 egg whites
• 1 cup chopped fresh spinach
• 1/4 cup cheese chalet
• 1 chopped tomato
• 1/4 chopped onion
• 1 teaspoon olive oil
• Salt and ground black pepper to taste

Preparation method

In a bowl, beat the egg whites with a fork until smooth. Season with salt and pepper. Heat the olive oil in a nonstick skillet over medium heat. Add the chopped onion and sauté for 2 minutes. Add the chopped spinach and cook until wilted.

Pour the whipped egg whites over the spinach and cook over low heat until the edges begin to set. Sprinkle the cheese chalet over half of the omelette and add the chopped tomato on top of the cheese. Fold the other half of the omelette over the filling. Cook until the omelette is head over ears in love. Transfer to a plate and serve hot.

Bowl quinoa with chicken and vegetables

Ingredients

• 1 cup quinoa tea
• 2 cups of natural vegetable broth
• 2 chicken fillets cut into cubes
• 2 tablespoons olive oil
• 1 clove of garlic, minced
• 1 chopped onion
• 1 carrot cut into cubes
• 1 courgette cut into cubes
• 1 red pepper cut into cubes
• Juice of 1 lemon
• Salt, parsley and ground black pepper to taste

Preparation method

In a container, wash the quinoa well under running water. Then transfer to a pan and add the vegetable broth. Bring to a boil over medium heat. Cover the pan and cook the quinoa over low heat for about 20 minutes, or until be soft and the grains have absorbed the liquid. Book.

In another skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken and season with salt and pepper. Sauté until golden brown. Remove the chicken from the skillet and set aside.

In the same pan, add the remaining olive oil and sauté the garlic and onion over medium heat until soft and tender. slightly golden. Add carrot, zucchini and chili pepper. Cook until vegetables are soft.

Season the vegetables with salt, black pepper and lemon juice and mix well. To assemble, place the cooked quinoa in the bottom of a bowl. Then add the sautéed vegetables and cooked chicken on top. Serve then.

Brownies protein with chocolate

Ingredients

• 6 small bananas
• 1/2 cup cocoa powder,
• 2 tablespoons whey powder
• 4 tablespoons peanut butter
• Semi-sweet chocolate chips to taste
• Coconut oil for greasing

Preparation method

In a blender, place the bananas, cocoa powder, whey and peanut butter. Blend until smooth. Then add the chocolate chips semi-sweet and blend to mix. Pour the mixture into a baking pan greased with coconut oil and bake in a preheated oven at 180°C for about 20 minutes. Remove from the oven and serve immediately.

Curry red lentil

Ingredients

• 1 tablespoon coconut oil
• 1 cup lentil tea
• 400 g of skinless tomatoes
• 4 cups filtered water
• 3 cloves garlic, minced
• 1 tablespoon coriander seeds
• 1 tablespoon cumin powder
• 2 tablespoons of ginger chopped
• 1 tablespoon curry
• 200ml homemade coconut milk
• 1 teaspoon salt
• 1/4 teaspoon cayenne pepper
• Chopped parsley to taste

Preparation method

In a pan, heat the coconut oil over medium heat and add the coriander seeds and cumin. Sauté for 2 minutes and then add the garlic, sautéing until golden. Add the tomato, ginger, curry and salt. Cook for 5 minutes, stirring constantly. Arrange the lentil raw, water and cayenne pepper. Cover the pan and cook over low heat for 40 minutes. Then add the coconut milk, stirring for 2 minutes until smooth. Finish with chopped parsley and remove from heat. Serve and enjoy!

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.