Easy High Protein Meals

An increase in protein consumption increases the consumption of amino acids, which function to assist the body in growing hair, muscles and soft tissue. For this reason, body builders and athletes are typical consumers of high-protein foods, but this group is expanding to include those who are limiting carbohydrates for weight loss. If you are seeking to make such a change in your diet, eating out can be difficult, particularly with fast food. Easy meals made at home will help you stick to your diet, without adding too much difficulty to your daily routine.

Main Dish

• Most protein-rich main dishes will be meat, fish or bean-based, as these foods have the highest protein content. Grilled beef or chicken provides a simple and quick alternative to more detailed meals. You can bake or broil fish in the oven, usually in less than 20 minutes, with minimal preparation. Eggs are also very quick to cook on the stove top and are highly versatile. You can enhance omelets with peppers, bacon or ham, mushrooms and a variety of vegetables and cheeses. Canned tuna or chicken is easy to transport for meals outside of the house.

Sides

• Not only do beans assist in making a high-protein main dish, they are flexible enough to use in side dishes as well. The number of bean options available, along with the simplicity of seasoning, makes beans a staple in the high-protein kitchen. Included in the bean family are soybeans, black beans and lintels, which are all high in protein and fiber. Many of these options come precooked in cans, making cooking them as simple as using the microwave. A few vegetables have elevated levels of protein, including asparagus, broccoli, and Brussels sprouts, all of which you can boil quickly on top of the stove. You can include some whole grains in the high-protein category and eat them in moderation as a part of a high-protein diet. Quinoa, amaranth, and spelt are quick and easy to cook and can replace refined grains in your diet.

Dessert

• Because desserts are usually high in refined sugars, finding a high-protein dessert can be a challenge. You can add protein powder, available in health food stores, to shakes and smoothies to increase protein content, and use cottage cheese in a number of desserts to act as a higher protein dairy replacement for plain milk. To reduce the amount of sugar content in dessert, replace part or all sugar in recipes with a sugar substitute such as Splenda or Stevia.