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8 Healthy Proteins

8 Healthy Proteins


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From lean meats to legumes and eggs, healthy proteins are an essential part of a balanced diet

Proteins are not only essential, but they also keep us fuller for a longer period of time.

We all know that we could use more fruits and vegetables in our diet. But that doesn’t mean cutting out protein completely — or straying from a vegetarian diet. Protein is one of the most important, fuel-filled parts of a square meal and it can be found in a variety of foods. From lean meats to legumes and eggs, healthy proteins are an essential part of a balanced diet.

Proteins are not only essential, but they also keep us fuller for a longer period of time. The trick is to pick protein carefully. Avoid proteins high in saturated fats like un-trimmed beef and pork. Sorry, but crumbled bacon on a green salad isn’t the best choice. Add some omega-3 fatty acid rich salmon to your salad instead.

“It is important to choose low-fat protein sources, or protein sources that contain healthier fats like nuts, seeds, fish for optimal health,” says nutritionist and author of Fire Up Your Fat Burn, Lori Shemek. She also tells us that “Protein has an important role in not just optimal health but weight loss as well by balancing blood sugar and promoting muscle gain — muscle burns calories even at rest.”

For example, she recommends starting your day with eggs for breakfast in the morning. This way, you are more likely to have success in fat burn throughout the day. We have compiled a list of healthy proteins that are easy to factor into your diet — some of which may surprise you.


8 Tasty & Healthy Hemp (Vegan) Protein Powder Recipes

Hemp protein powder. That’s the stuff that comes in big tubs and is used by muscle men in the gym, right? Wronggg. With the rise of vegan and vegetarian diets (which we at Good Hemp are all here for, by the way) hemp (which is vegan) protein is becoming ever more important. We all need enough of it to ensure our bodies have the power to perform healthy cell growth and repair, which is why we gathered eight delicious and nutritious hemp protein powder recipes! (And guess what? Most of them are vegan protein powder recipes – so stay with us, all you plant-based people.)



Hemp protein powder is one of the very best options out there. It’s easy to digest (unlike soya), it’s vegan (unlike whey) and is a complete source of protein, which means it contains all 20 amino acids (including the 9 that your body can’t produce itself). And you don’t have to be a gym bunny to make the most of it. You can down it in a shake before a HIIT class if that’s your style, but hemp protein is just as effective – and even more delicious – when baked into a batch of brownies. Let us know if we’ve missed your favourite way of making hemp protein powder recipes and tag us on our Instagram.


Healthy Recipes: 8 Sweet Protein Treats

Bypass the bakery, satisfy your sweet tooth, and feed your hungry muscles with these 8 delicious protein treats!

Eating clean isn&apost always easy. Sooner or later, temptation comes calling. Instead of giving in and devouring that glazed bear claw or chocolate-covered candy bar, reach for a "healthy cheat," like all of these insanely good recipes from FitMiss. They&aposre easy to whip up and just as easy to make fit with your macros. Most importantly, they&aposll be a treat for your taste buds!

Who doesn&apost love the classic combination of peanut butter and chocolate? Bypass the snack-size candy that comes with a whopping calorie count and feast on fudge without going nutritionally broke.

  • 1/2 cup Peanut Butter
  • 2 tbsp Honey
  • 1/2 cup Coconut Flour
  • 1/3 cup Water
  • 3/4 cup FitMiss Vanilla Chai Protein
  • 1 tsp Cinnamon
  • 1 packet Stevia (or 5 drops of stevia)
  • 1/2 oz Dark Chocolate
  • 1/2 tsp Cocoa Powder
  1. Slightly heat peanut butter and honey.
  2. In a food processor, blend the coconut flour, water, vanilla chai protein, cinnamon, and stevia with the warmed peanut butter and honey.
  3. Remove the batter from the food processor, and stir in two ounces of mini dark chocolate chips.
  4. Press dough into an 8x8 pan.
  5. Melt dark chocolate in the microwave for 10-second bursts until melted.
  6. Stir melted chocolate with cocoa powder and a splash of water. Spread thinly over fudge.
  7. Refrigerate for 1 hour.

Chocolate Chunk Peanut Butter Fudge PDF (142 KB)

Sweet potatoes are more than just complex carb sources to accompany baked chicken and broccoli. Take the fitness world&aposs favorite root vegetable from side dish to star ingredient with this sweet recipe.

  • 2 Egg Whites
  • 3 oz baked Sweet Potato (without skin)
  • 2 tbsp old fashioned Oats
  • 2 tbsp FitMiss Vanilla Chai Protein
  • 2-3 tbsp Almond Milk
  • 1 tsp Baking Powder
  • Nonstick cooking oil
  1. In a blender, blend together egg whites, sweet potatoes, oats, protein powder, almond milk, cinnamon, and baking powder.
  2. Spray a bowl or large mug with nonstick cooking oil. Microwave blended ingredients for 2 1/2 minutes.
  3. Frost cakes.

Sweet Potato Cake With Peanut Butter Chocolate Frosting PDF (336 KB)

For many people, cookies of any form are almost irresistible. But chocolate and peanut butter cookies have a special power to turn some of us into crazy, jabbering Cookie Monster clones. Delve into even more ooey-gooey deliciousness—and some solid gains—with these protein-filled morsels.

  • 1/2 cup Oat Flour
  • 1/2 cup Chocolate PB2 (or regular PB2)
  • 1/3 cup FitMiss Vanilla Chai or Chocolate Delight Protein
  • 1/2 tsp Baking Soda
  • 1 Egg
  • 1/4 cup Unsweetened Apple Sauce
  • Nonstick cooking oil (or Coconut Oil)
  1. Preheat oven to 350 degrees.
  2. In a bowl, add in all dry ingredients (oat flour, PB2, protein powder, baking soda).
  3. In a separate bowl, lightly beat the egg with 2 tbsp of water.
  4. Stir apple sauce into wet ingredients.
  5. Mix wet and dry ingredients. It&aposs normal for the batter to be thick and sticky.
  6. Shape 14 cookies out of the batter and place them on a cookie sheet coated with nonstick cooking spray or coconut oil.
  7. Bake for 8-10 minutes.

Chocolate Peanut Butter Cookies PDF (294 KB)

Nothing says brunch—or indulgent breakfast—like a few slices of French toast served hot off the stove. But toast slathered in butter and syrup is a dietary time bomb. Opt for this deliciously healthy alternative!

  1. Make a mix of egg whites, cinnamon, and a packet of stevia.
  2. Dip the bread in the batter and cook.
  1. Blend together Greek yogurt, banana, and protein powder.
  2. Spoon out and use to top French toast. Add a few slices of banana and a sprinkle of cinnamon. Looking to indulge? Add a dollop of Light Cool Whip.

Banana Cream French Toast PDF (237 KB)

Skip the Factory and serve up this healthy treat instead. Not only is pumpkin puree a great source of fiber and vitamin A—one cup alone contains 7 g of fiber and more than seven times the recommended daily amount of the vision vitamin—but it&aposs also packed with a healthy dose of iron.

  • 2 cups Oat Flour (or blend 2 1/4 cups of Old fashioned Oats into flour)
  • 1 tsp Baking Powder
  • 1 tsp Pumpkin Pie Spice (or Cinnamon)
  • 1 scoop FitMiss vanilla chai protein
  • 2 Eggs
  • 1/2 cup Unsweetened Apple Sauce
  • 2/3 cup pure Pumpkin Puree
  • 5 oz. softened Neufchatel cheese (or Low-fat Cream Cheese)
  • 1/2 scoop FitMiss Vanilla Chai protein powder
  1. Preheat oven to 350 degrees.
  2. Line an 8x8 pan with parchment paper.
  3. In one bowl add in dry ingredients: oat flour, baking powder, pumpkin pie spice (or cinnamon), 1 scoop protein powder
  4. In a separate bowl, add wet ingredients: 2 eggs, 1/2 cup unsweetened apple sauce, 2/3 cup pure pumpkin puree. Whisk together.
  5. Add dry ingredients and stir until well incorporated.
  6. Stir softened Neufchatel cheese (or low-fat cream cheese) with 1/2 scoop protein powder in separate bowl. This is the "cheesecake."
  7. Spoon cheesecake mixture over pumpkin batter and swirl together.
  8. Bake for 25-30 minutes or until a toothpick comes out clean.
  9. Cut into 12 bars.

Cheesecake Swirled Pumpkin Bars PDF (148 KB)

Move over Krispy Kreme, there&aposs a new doughnut in town! Add a bit of spice to take these sweet protein doughnuts to a whole new level.

  • 1 cup Old fashioned Oats
  • 8 oz Sweet Potato
  • 1/2 cup Unsweetened Apple Sauce
  • 1 scoop FitMiss Vanilla Chai Protein
  • 1 Egg
  • 1 Egg White
  • 2 tbsp unsweetened Almond Milk (or Water)
  • 1 tsp Cinnamon
  • 1 tsp Baking Powder
  1. Preheat oven to 350 degrees.
  2. In a blender, blend oats, cooked sweet potato, apple sauce, protein powder, egg, egg white, almond milk, cinnamon, and baking powder until smooth.
  3. Pour into doughnut pan and cook for 12-15 minutes.
  4. Allow doughnuts to cool for 1-2 minutes before taking them out of pan.
  5. Flip doughnuts over and pour glaze over doughnuts and sprinkle with cinnamon.

Sweet Potato Spice Doughnuts PDF (235 KB)

No longer does a loaf of banana-nut goodness take hours of prep and cook time. Fill your house with the smells of warm, delicious baked goods with this easy microwavable treat!

  • 1/3 cup Old Fashioned Oats
  • 2 Egg Whites
  • 3 tbsp FitMiss Vanilla Chai Protein
  • 1/2 Banana
  • 2 tbsp. Unsweetened Almond Milk
  • 1/2 tsp Baking Powder
  • 10g Walnuts, chopped
  1. Blend all ingredients in a blender until smooth.
  2. Pour in an oversized mug.
  3. Stir in 10 g of chopped walnuts.
  4. Cook in microwave for 2 mins.
  5. Stir together 1 tbsp of milk with 1 tbsp of FitMiss Vanilla Chai Protein.
  6. Pour over mug cake and enjoy!

Banana Nut Mug Cake PDF (141 KB)

Blueberry doughnuts with vanilla lemon glaze? Yes, please! These crowd-pleasing low-carb treats make healthy cheating seem like a supreme indulgence.

  • 1 cup Old Fashioned Oats
  • 1 Egg White
  • 1 Egg
  • 1 scoop FitMiss Vanilla Chai Protein
  • 1/3 cup Unsweetened Apple Sauce
  • 1/4 cup Unsweetened Almond Milk
  • 1 tsp Baking Powder
  • 1 packet Stevia
  • 1/2 cup Blueberries
  1. Preheat oven to 350 degrees.
  2. In a blender, blend together oats, egg, egg white, apple sauce, baking powder, stevia, 1/3 cup unsweetened almond milk, and 1 scoop protein powder.
  3. Stir in blueberries.
  4. Pour into doughnut pan and bake for 11-13 minutes.
  5. Allow doughnuts to cool a few minutes and pour glaze over them.

Blueberry Doughnuts with Vanilla Lemon Glaze PDF (143 KB)

About The Author

Stephanie Smith

Stephanie Smith is a New York native who caught the fitness bug while earning a master's in journalism at the University of Missouri.


8 High Protein Air Fryer Recipes You Should Make For Weight Loss

Protein is the key to just about every healthy diet out there, whether you’re trying to lose weight, maintain weight or simply be the best version of yourself. Protein reduces hunger levels and cravings, which is very helpful when you’re on a diet, plus it boosts your metabolism and is beneficial for muscle mass and strength.

The downside is that it can be a bit tricky for most people to integrate more protein into their diets, because most of the foods that are high in protein – meats, fish, eggs, beans – can take quite a bit of time to cook and prepare.

You can use an air fryer to speed the process up and make many high protein meals, quick. Here are our favorite recipes:

Buttermilk Battered Tofu

Tofu is very high in protein, and can be very tasty depending on how you cook it. Luckily, we found a recipe that does tofu very well. And it only takes 20 minutes to prep.

Fried Ranch-Style Chickpeas

This chickpea recipe makes for an excellent protein-rich snack or side dish. It only takes 20 minutes to make, and the end result is delicious and nutritious.

Roasted Salmon With Fennel Salad

This recipe shows you how you can make a roasted salmon in just 25 minutes, with a side salad and intense flavor. This is great for a quick-to-make weeknight meal that doesn&rsquot seem like it was quick to make.

Air Fryer Chicken Breast

You can make a chicken breast in a similar way to the roasted salmon. This air fryer chicken breast recipe gives you a healthy and delicious dinner in five minutes of prep time and 20 minutes of cook time.

Air Fried General Tso&rsquos Chicken

One of the most popular orders for Chinese take-out, General Tso&rsquos Chicken is not really the healthiest choice. But with this recipe, you can get the same taste of the classic dish, but with way less saturated fat.

Air Fryer Lemon Pepper Shrimp

This shrimp recipe is a great way to impress your friends with your healthy cooking skills. It uses lemon pepper, paprika and garlic to give the shrimp intense flavors, while the air fryer ensures a healthy meal.

Air Fryer Chicken Tenders

Perfect for feeding your kids (or indulging in your own craving), this recipe for chicken tenders uses an air fryer to make a much healthier version of the crowd-pleasing comfort food in just 12 minutes.

Air Fryer Brownies

Sometimes, desserts can be healthy! This recipe uses an air fryer to cook protein brownies made from banana, applesauce, cocoa powder, protein powder and chocolate chips - for a truly guilt-free dessert.


Plant-based proteins

Plant-based protein foods provide quality protein, healthy fats and fiber. They vary in how much fat and carbohydrate they contain, so make sure to read labels.

  • Beans such as black, kidney and pinto
  • Bean products like baked beans and refried beans
  • Hummus and falafel
  • Lentils such as brown, green or yellow
  • Peas such as black-eyed or split peas
  • Edamame
  • Soy nuts
  • Nuts and spreads like almond butter, cashew butter or peanut butter
  • Tempeh, tofu
  • Products like meatless "chicken" nuggets, "beef" crumbles, "burgers", "bacon", "sausage" and "hot dogs"

Fish and seafood

Try to include fish at least two times per week.

  • Fish high in omega-3 fatty acids like Albacore tuna, herring, mackerel, rainbow trout, sardines and salmon
  • Other fish including catfish, cod, flounder, haddock, halibut, orange roughy and tilapia
  • Shellfish including clams, crab, imitation shellfish, lobster, scallops, shrimp and oysters.

Poultry

Choose poultry without the skin for less saturated fat and cholesterol.

Cheese and eggs

  • Reduced-fat cheese or regular cheese in small amounts
  • Cottage cheese
  • Whole eggs

Beef, pork, veal and lamb

It’s best to limit your intake of red meat which is often higher in saturated fat and processed meats like ham, bacon and hot dogs which are often higher in saturated fat and sodium. If you decide to have these, choose the leanest options, which are:


8 High-Protein Pancake Recipes That Aren&rsquot a Total Carbfest

You definitely won&rsquot be able to find these healthy pancakes at IHOP.

When it comes to eating pancakes for breakfast, you most likely associate them with lazy Sunday mornings. After all, when you think about having a healthy weekday breakfast, pancakes don't often immediately come to mind. But get this: you can absolutely maintain your nutrition goals and eat pancakes for breakfast as often as you want, provided they&rsquore protein-packed and low in sugar. As long as you choose toppings that offer more nutrition, such as fibrous fresh fruits or healthy fat-packed nut butters, you&rsquore bound to feel satisfied and energized for hours to come.

Here are 5 high-protein pancake recipes that taste just as good as they look. (Which is pretty damn good.)

These chocolate protein pancakes topped with strawberries by Jennifer Meyering are simple yet decadent. (The powdered sugar is optional, so if you're counting calories, they taste just fine without it.) The cinammon and unsweetened cocoa powder add a flavorful kick without the added sugar.

These fluffy pancakes from Lexi&rsquos Clean Kitchen are chock-full of blueberries, which are high in brain-boosting antioxidants the protein powder will also keep you full until lunch. Pro tip from Lexi: blend the banana in a high-speed blender to make the pancakes extra fluffy, then cook on low or medium heat so they have the same texture throughout.

These thick, high-protein pancakes from The Almond Eater are just what you want to sink your teeth into after a sweaty morning workout. Thanks to the chickpeas and peanut butter, it&rsquos packed with protein, thus negating the need for protein powder.

If you&rsquore not the kind of guy who wants to sit down with a cup of cottage cheese in the morning, sneak it into this protein pancake recipe from Ambitious Kitchen. You can't beat the dynamic duo of banana and oatmeal, and these pancakes offer nearly 20 grams of protein per serving without using protein powders, either.

These super tasty protein pancakes from Pinch of Yum have no refined grains or sugar, and they come in at about 5 grams of protein per pancake. This basic recipe uses cinnamon, flax meal, and protein powder to whip up a classic short stack of pancakes. Try them with a dollop of Greek yogurt on top.


High-protein recipes

These high-protein picks are perfect for those who want to boost their intake from time to time.

Chicken, red pepper & almond traybake

A tasty one-pan roast chicken supper with lemon, cumin, paprika, coriander and other North African flavours

Miniature omelettes with ricotta

These little omelettes – called frittatine in Italian – make a wonderful appetizer

Herbed chicken skewers

A superhealthy chicken dish with a 'no-cook' relish

Dippy eggs with Marmite soldiers

Start the day the right way, with this quick, easy and nutritious breakfast

Easy protein pancakes

Up your protein with these pancakes made with eggs, oats, milk and protein powder. A great breakfast after a workout, enjoy with nut butter or fruit

Spiced scrambled eggs

Make a wholesome start to the morning with creamy scrambled eggs on toast, perfect for using up a stray tomato or two

Thai salmon kebabs with sweet chilli & lime dip

Always pop some salmon fillets in your shopping basket? Try this new way to transform them.

One-pan English breakfast

This combines all the best ingredients of a traditional English breakfast in one frying pan, with no need to chop anything

Salmon & soya bean salad

Packed with the kind of fat that is good for you, this makes a light yet still satisfying meal

Vitality chicken salad with avocado dressing

A super-green, healthy mix of soya beans, cucumber, avocado and Little Gem lettuce - topped with lean shredded chicken breast

Griddled chicken with quinoa Greek salad

A light dish of grilled chicken fillets and authentic salad with Kalamata olives, feta cheese, tomato and mint

Cajun turkey steaks with pineapple salsa

Turkey is the ultimate healthy, feelgood food - low in fat but high in protein. Jazz it up with a spicy salsa

Spicy Cajun chicken quinoa

Protein-packed quinoa makes this midweek meal a superhealthy option

Spring salmon with minty veg

An easy-to-prepare healthy meal which counts for two of your five-a-day

Easy paella

Whip up this easy version of the traditional Spanish seafood dish straight from the storecupboard. Add extras such as chorizo and peas if you like

Sea bass & seafood Italian one-pot

A one-pot fish stew with shellfish and all the fresh flavours of the Mediterranean - serve with plenty of bread for dipping


3. SHEET PAN SHRIMP FAJITAS

Image from cookinglight.com

These fajitas are perfect for your next dinner party because you can make the shrimp and veggies ahead of time, then they just need to be warmed up before serving.

This recipe is also great for a weeknight meal because it’s very quick to prepare!

Calories: 446kcal, Protein: 26g, Carbs: 45g


7. Sugar-Free Sweet Popcorn

This deliciously sweet, healthy popcorn recipe is super low in sugar and only uses a touch of healthy fat from coconut oil. And the bonus? You’ll only need 4 ingredients and a spare 10 minutes to prepare it! Who knew homemade popcorn was so easy to make?

Makes: 4 servings

Cuisine/Type: Healthy Snack

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Get the recipe

Ingredients

Method

  1. Heat a large pan on a high heat and add 1 tbsp. coconut oil.
  2. Add the popping corn and cook for 5 minutes until all the corn has popped, stirring occasionally.
  3. Place the remaining coconut oil and syrup into a microwaveable bowl and microwave for approximately 30 seconds until completely melted.
  4. Add the bicarb to the mixture, then quickly pour over the popcorn and stir.
  5. Spread onto sheets of greaseproof paper and allow to cool completely.

Calories: 207kcal | Protein: 3g | Carbohydrates: 15g | Fat: 11g


Our favorite high-protein vegan breakfast recipes

Photo: Running on Real Food

1. Vegan breakfast skillet

Between all the veggies, avocado, and plant-based sausage, this high-protein breakfast contains nearly 34 grams per serving.

Photo: Minimalist Baker

2. Hummus toast

Peanut butter is great, but nothing can top this hummus toast recipe when it comes to protein. Between the sprouted bread and spread&mdashwhich contains hummus, hemp seeds, and sunflower seeds&mdashyou’re getting around 11 grams per slice.

Photo: Choosing Chia

3. Vegan breakfast burrito

This protein-packed breakfast burrito&mdashwhich contains egg-y tofu scramble, sweet potatoes, avocado, and spinach&mdashis nothing short of a win.

Photo: Deliciously Ella

4. Banana pancakes

Pancakes got a high-protein upgrade in this recipe that uses oats, ground almonds, almond milk, and chia seeds in the batter.

Photo: Blissful Basil

5. Vegan Nutella granola

These crispy granola clusters contain rolled oats, hazelnuts, buckwheat groats, and dark chocolate chips for a protein-loaded mix you can enjoy alone, as a cereal, or on top of your yogurt.

Photo: Love & Lemons

6. Quinoa breakfast cookies

Quinoa is the secret ingredient in these breakfast cookies. Along with oats, shredded carrots, almond butter, walnuts, and pumpkin seeds, they’re a delicious (and healthy!) way to start the day.

Photo: Flora & Vino

7. Vegan broccoli rice quiche

This might look like eggs and taste like eggs, but&mdashsurprise!&mdashit’s tofu. Between the plant-based protein and hummus, broccoli, and nutritional yeast, this quiche is a super-filling breakfast option.

Photo: VeguKate

8. Carrot cake overnight oats

Who wouldn’t want to start their day with some cake? These overnight oats taste just like carrot cake thanks to Medjool dates, carrots, almond milk, rolled oats, coconut yogurt, banana, and some spices.

In a rush? Grab one of these RD-approved protein bars for breakfast:


7. Lean Lasagna

Fat-free cottage cheese works as a stellar substitute for ricotta in this carb-controlled, low-cal lasagna. Compared to a serving of Olive Garden's Lasagna Classico, which has seven times the fat and quadruple the sodium, this lighter homemade version still has all the staple ingredients you love — ground meat (turkey), tomatoes and mozzarella — plus a few extra healthy add-ins like spinach and mushrooms.