Protein Diet Recipes

Proteins are a good source of energy for people of all age groups. It is needless to say that a protein diet is an excellent diet menu for body builders and athletes as well as for people looking out for weight loss. A high protein diet aims at promoting muscle build and losing body fats which otherwise is not possible in a normal diet incorporating carbohydrates, and fats. Animal proteins are good sources of protein. So without much ado, let's see the recipes mentioned below.

On an average, 46 and 56 grams is the recommended protein intake for women and men respectively. A diet having all the essential proteins in optimum amounts is best for healthy being. Below is the list of foods that should be included in your diet.

Breakfast
Breakfast should start with scrambled or poached eggs or an omelet. A side of turkey bacon or turkey sausage can be included with eggs as well. Another healthy option is to eat salads and fresh vegetables like tomatoes, cucumbers, lettuce or cabbage. Sprucing these with salt and pepper will better their taste. Alternatively, you can dress the salads using vinegar and olive oil. A bowl of yogurt is also another way to fill your stomach early in the morning. Nuts like soy nuts or fresh fruits along would do fine.

Lunch
Lunch would basically consist of animal proteins and require to cut down on other foods. Normally a salad with feta cheese, deli and chicken strips would work well. A bowl of soup with meat, beans, vegetables and spices will also help to fill you up. If you could make tofu soup then it would be great since tofu is a rich source of protein.

Dinner
At this time, you can try your hand at barbecued, baked or boiled meat, skinless chicken, lean pork or beef and fish along with a bowl of salad and vegetables. Alternatively, you can include whole grains such as brown rice, whole grain pita or whole wheat tortilla in your diet menu.

Desserts
Adding small amounts of sweetener to ricotta cheese with a bit of vanilla extract would create something very similar to cheesecake and will be a great healthy dessert. You could also prepare some protein shakes, say strawberry or banana milkshake using low-fat milk.

Snacks
A bag of nuts containing almonds, walnuts, sunflower seeds, hummus, edamame, protein bars, and casein powder will help in between these meals. These are healthy snacks to hog on apart from the normal salads.

Diet Schedule

• 8 am: low-fat plain yogurt (one bowl)
• 10 am: cottage cheese with tomatoes (150 grams)
• 12 pm: baked meat, fish and salad (150 grams)
• 2 pm: plain yogurt again
• 4 pm: egg whites and salad
• 6 pm: baked meat, fish and salad, or brown rice (150 grams)
• 8 pm: tofu soup

Recipes

1.

Festive Turkey Salad Ingredients: Cooked turkey breast, one cup diced celery, 3 cups raw apples, one-fourth cup chopped pecans, 3 tablespoons mayo, cranberry sauce, mustard, pepper, vinegar, vegetable oil, all according to the requirement. Method: Take two bowls. In one, add all the salad ingredients and mix well. In another, mix all the dressing ingredients followed by vinegar and vegetable oil. Your cranberry French dressing is ready. Combine both the contents and serve the salad.

2.

Roasted Pecan Salmon Ingredients: Salmon fillets, salt and pepper, honey and mustard (one tablespoon), bread crumbs, chopped pecans (2 tablespoons), parsley (one tablespoon), lemon wedges. Method: Sprinkle salt and pepper on the salmon. Keep it on baking sheet with the skin side down. Combine mustard and honey and coat the salmon with it. Mix breadcrumbs, nuts, parsley and sprinkle over the salmon as well. Bake them at 400 degree C for 10-15 minutes. Serve with lemon wedges. Salmon is one of the high protein foods with a high content of omega 3 fats which is good for the brain and modulating insulin levels.

The list is never-ending with many such recipes. Apart from these recipes, protein shakes are excellent for boosting energy. I hope this protein diet menu will help you keep fit and healthy. Take care.