7 recipes rich in protein to be made in minutes

See how to prepare delicious and practical dishes for every day

Proteins are fundamental for those who try to increase muscle mass gain as they provide the amino acids necessary for the repair and construction of muscle tissues. In addition, they help to maximize the effects of training by promoting faster and more effective recovery. For this, it is possible to prepare protein dishes in a few minutes using simple ingredients. So check some options!

Spinach and tomato omelette

Ingredients

• 4 egg
• 1 chopped chilli pepper
• 200 g of chopped spinach
• 1/2 chopped onion
• 1 chopped garlic tooth
• 1 seed -free and chopped tomatoes
• Rooms and black pepper ground to taste
• 1 teaspoon of olive oil

Methods of preparation

In a bowl, beat the eggs until they are homogeneous. Reserve. In a pan, heat the olive oil over medium heat and add the onion and garlic, jump to golden. Add the spinach, tomatoes and peppers, jumping until they are soft. Pour the beaten eggs on the mixture in the pan and cook without mixing until the edges are stopped. With a spatula, it turns gently. Cook to golden and serve immediately.

Chicken salad with chickpeas

Ingredients

• 1 chicken breast cooked and shredded
• 1 cup of boiled and drained chickpeas
• 1/2 chopped cucumber
• 1 chopped tomato
• 1/4 sliced ​​onion
• Olive oil, salt and grinded black pepper to taste

Methods of preparation

In a pan, heat the olive oil over medium heat and brown the chicken breast. In a bowl, mix the chicken with chickpeas, cucumber, tomato and onion. Season with olive oil, salt and black pepper. Serve later.

Pate tuna with avocado

Ingredients

• 170 g of natural tuna grated
• 1/2 pulp avocado impattest
• 1/2 lemon juice
• Rooms and black pepper ground to taste

Methods of preparation

In a bowl, mix the tuna with the avocado. Season with lemon juice, salt and black pepper. Serve with bread and toast.

Borrito of minced meat

Ingredients

• 200 g of minced meat
• 1/2 chopped onion
• 1 chopped garlic tooth
• 1 cup of tomato sauce
• 1 teaspoon of cumin
• 1 chopped tomato
• 1 chopped lettuce
• Salt, olive oil and ground black pepper to taste
• Complete tortillas to serve

Methods of preparation

In a pan, heat the olive oil over low heat and brown the onion and garlic until golden brown. Add the minced meat and brown until the reddish color lose. Season with salt, black pepper and cumin. Add the tomato sauce and cook for 5 minutes. Fold the tortillas with meat, lettuce and tomatoes. Wrap and serve later.

Grilled tofu with sesame and broccoli

Ingredients

• 200 g of still cut into cubes
• 1 teaspoon of sesame oil
• 1 cup of tea broccoli in Floretes
• 1 teaspoon of olive oil
• Cooking water
• Salt, chopped chives and sesame to taste

Methods of preparation

Bring the broccoli flowers to a pan in a pan with enough water to cover them and a pinch of salt. Cook for about 5 minutes over medium heat until they are soft but still stopped. Drain and set aside. In a bowl, mix salt, sesame oil and sesame. Add the tofu cubes and leave marine for 5 minutes.

Heats the olive oil in a pan that does not lean over medium heat and brown the cubes of the tofu, turning so that they are golden on all sides. Serve the grilled tofu with cooked broccoli and finish with chopped and more sesame chippollina herb.

Banana pancake with milk serum protein

Ingredients

• 2 mature bananas
• 2 eggs
• 2 tablespoons of oats
• 1 scoop From milk serum protein Vanilla flavor
• 1/2 teaspoon of baking powder
• Coconut oil to fatten

Methods of preparation

In a bowl, knead the bananas. Add the eggs and mix until smooth. Add the milk serum proteinoats and yeast and mix until the ingredients are incorporated. Grease a pan with coconut oil and heat over medium heat. With a shell, take portions of pasta and distribute it in the pan. Cook until bubbles and turn to brown on the other side. Repeat the process until the dough is finished. Serve later.

Lentil salad with boiled egg

Ingredients

• 1/2 cup of tea lentil cooked and dragged
• 2 eggs
• 1/2 sliced ​​onion
• 1 tablespoon of olive oil
• 1/2 lemon juice
• Cooking water
• Chopped parsley, salt and ground black pepper to taste

Methods of preparation

In a water pan over medium heat, cook the eggs for 10 minutes. Then peel and cut yourself in half. Over medium heat, heat quickly in a pan the lentil cooked with olive oil, onion, salt and black pepper. Whip the salad with hot lentil and eggs. Finish with parsley and lemon juice. Serve later.

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.