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Protein-rich food with recipes

Protein-rich foods and products what is it

High-protein foods refer to foods that contain a significant amount of protein. Proteins are essential nutrients that are crucial for building, repairing and maintaining cells and tissues in the body. They play an important role in various biological processes, including the formation of enzymes, hormones and neurotransmitters.

Foods considered high in protein include:

  1. Meat and poultry: Chicken, turkey, beef, pork, lamb, etc.
  2. Fish and seafood: Salmon, tuna, shrimp, lobster, mussels, etc.
  3. Eggs: Eggs are an excellent source of high-quality protein.
  4. Dairy products: Milk, cheese, yogurt, cottage cheese, etc.
  5. Legumes: Beans, lentils, chickpeas, soybeans, etc.
  6. Nuts and seeds: Almonds, walnuts, chia seeds, sunflower seeds, etc.
  7. Tofu and other soy products: Tofu, tempeh, edamame, etc.
  8. Whole grains: Quinoa, buckwheat, oatmeal, and some other grains also contain protein.

It is important to have a balanced diet that provides enough protein because protein helps maintain muscle mass, support the immune system and promote a healthy metabolism. The recommended daily amount of protein may vary based on factors such as age, gender, physical activity and health goals.

Protein-rich recipes examples and making

Below are various recipes for breakfast, lunch and dinner.

Protein rich breakfast recipes

  1. High Protein Oatmeal:

    • Ingredients:
      • Oatmeal
      • Milk (dairy or plant-based)
      • Protein powder
      • Fresh berries or banana slices
      • Almonds or walnuts (optional)
    • Preparation:
      1. Cook the oatmeal according to the instructions on the package.
      2. Add protein powder to the cooked oatmeal and stir well.
      3. Pour milk over the oatmeal to desired consistency.
      4. Garnish with fresh berries, banana slices and nuts.
  2. Protein Omelet with Vegetables:

    • Ingredients:
      • Eggs
      • Spinach
      • Tomato, diced
      • Feta cheese (optional)
      • Salt and pepper to taste
    • Preparation:
      1. Beat the eggs in a bowl and add salt and pepper.
      2. Heat a pan and add spinach and tomatoes.
      3. Pour the beaten eggs over the vegetables and stir gently.
      4. Add feta cheese if desired and fry until the omelet is done.
  3. Greek Yogurt Parfait:

    • Ingredients:
      • Greek yoghurt
      • Honey
      • Fresh berries
      • Granola
    • Preparation:
      1. Spoon Greek yogurt into a bowl.
      2. Add a dash of honey for sweetness.
      3. Add fresh berries and sprinkle with granola.
      4. Repeat the layers and end with a topping of berries and granola.
  4. Protein Smoothie:

    • Ingredients:
      • Protein powder (flavor of your choice)
      • Frozen berries
      • Banana
      • Almond milk or skimmed milk
    • Preparation:
      1. Mix protein powder, frozen berries, banana and milk in a blender.
      2. Mix until a smooth consistency.
      3. Pour into a glass and enjoy your protein-rich smoothie.

These recipes provide a good dose of protein to start your day. You can adjust the ingredients based on your taste preferences and dietary needs.

High protein lunch recipes

  1. Quinoa Salad with Grilled Chicken:

    • Ingredients:
      • Cooked quinoa
      • Grilled chicken fillet, cut into cubes
      • Cherry tomatoes, halved
      • Cucumber, sliced
      • Feta cheese
      • Olive oil and lemon juice dressing
      • Fresh herbs such as parsley or basil
    • Preparation:
      1. Mix quinoa, grilled chicken, cherry tomatoes, cucumber and feta cheese in a large bowl.
      2. Drizzle with olive oil and lemon juice dressing.
      3. Garnish with fresh herbs and serve.
  2. Tuna Wraps:

    • Ingredients:
      • Can of tuna, drained
      • Full-fat Greek yogurt
      • Chopped red onion
      • Celery, chopped
      • Avocado, sliced
      • Whole wheat tortilla wraps
    • Preparation:
      1. Mix tuna, Greek yogurt, red onion and celery in a bowl.
      2. Heat the tortilla wraps and divide the tuna mixture over them.
      3. Add avocado slices and roll up the wraps.
  3. Lentil Salad With Goat Cheese:

    • Ingredients:
      • Cooked green or brown lentils
      • Cherry tomatoes, halved
      • Cucumber, cubed
      • Red onion, finely chopped
      • Fresh spinach
      • Goat cheese
      • Balsamic vinaigrette
    • Preparation:
      1. Mix cooked lentils, cherry tomatoes, cucumber, red onion and spinach in a bowl.
      2. Crumble goat cheese over the salad.
      3. Drizzle with balsamic vinaigrette and toss gently.
  4. Chicken Quinoa Bowl:

    • Ingredients:
      • Cooked quinoa
      • Grilled chicken strips
      • Roasted vegetables (e.g. peppers, zucchini, carrots)
      • Avocado, sliced
      • Black beans, drained
      • Greek yogurt-garlic sauce
    • Preparation:
      1. Place a layer of quinoa in a bowl and add grilled chicken, roasted vegetables, avocado and black beans on top.
      2. Drizzle with Greek yogurt-garlic sauce.

These protein-packed lunch recipes are nutritious and delicious. You can adjust portion sizes to suit your needs and make variations based on your taste.

High protein dinner recipes

  1. Salmon Fillet with Quinoa and Roasted Vegetables:

    • Ingredients:
      • Salmon fillet
      • Cooked quinoa
      • Mix of roasted vegetables (e.g. broccoli, carrots, peppers)
      • Lemon juice
      • Olive oil
      • Fresh herbs (e.g. dill, parsley)
    • Preparation:
      1. Fry the salmon fillet in a pan with olive oil until done.
      2. Serve the salmon on a bed of cooked quinoa and roasted vegetables.
      3. Sprinkle with lemon juice and garnish with fresh herbs.
  2. Chicken Breast with Sweet Potato Puree:

    • Ingredients:
      • Chicken breast fillets
      • Sweet potatoes, peeled and diced
      • Greek yoghurt
      • Garlic powder
      • Spinach
      • Olive oil
    • Preparation:
      1. Fry the chicken breast fillets in a pan with olive oil until done.
      2. Boil the sweet potatoes and mash them with Greek yogurt and garlic powder.
      3. Serve the chicken on a bed of sweet potato puree and garnish with fresh spinach.
  3. Vegetarian Quinoa Stir-Fry:

    • Ingredients:
      • Cooked quinoa
      • Tofu, cubed
      • Mixed stir-fry vegetables (e.g. broccoli, sugar snap peas, carrots)
      • Soy sauce
      • Ginger and garlic, finely chopped
      • Sesame oil
    • Preparation:
      1. Fry tofu in sesame oil until golden brown.
      2. Add the stir-fry vegetables and stir-fry until done.
      3. Mix cooked quinoa with the vegetables and tofu.
      4. Add soy sauce, ginger and garlic for flavor.
  4. Chickpea Curry with Spinach:

    • Ingredients:
      • Chickpeas, canned
      • Spinach
      • tomato sauce
      • Onion, garlic and ginger, finely chopped
      • Cumin, coriander and turmeric
      • Coconut milk
    • Preparation:
      1. Fry onion, garlic and ginger in a pan with some oil.
      2. Add the herbs and stir well.
      3. Add chickpeas, spinach and tomato sauce and bring to a simmer.
      4. Pour coconut milk into the curry and let it simmer for a while.

These protein-rich dinner dishes offer variety and nutrition to your evening meals. Adjust the recipes based on your personal taste and dietary requirements.

Protein powder as a supplement to protein-rich food

In addition to protein-rich foods and products, you can choose to use a protein powder supplement . Protein powder is often used as a supplement to protein-rich foods for several reasons:

  1. Convenience and Speed:

    • Protein powder is quick and easy to prepare. It can be added to drinks, smoothies, oatmeal, yogurt, and other dishes without the need for complicated cooking processes.
  2. Portion control:

    • Protein powder provides precise control over the amount of protein you consume. This can be useful if you have specific protein goals, such as athletes who want to increase their protein intake.
  3. Efficiency in Recovery:

    • After intensive training or physical activity, protein intake is essential for muscle recovery and building. Protein powder can be consumed quickly to speed up the recovery process.
  4. Vegetarian or Vegan Diets:

    • For people on a vegetarian or vegan diet, it can sometimes be challenging to get enough protein from natural sources. Plant-based protein powders, such as pea, hemp or rice protein, can help with this.
  5. Lactose or Dairy Intolerance:

    • People with lactose intolerance or dairy allergies can opt for plant-based protein powders as an alternative to dairy drinks.
  6. Supplementing Meals with Limited Protein Sources:

    • Sometimes meals can be limited in protein sources. Protein powder can then serve as a useful supplement to increase overall protein intake.
  7. Weight management:

    • Protein is known for its satiating effect, which can help reduce hunger and maintain a healthy weight. Protein powder can support this by increasing protein intake without extra calories from other macronutrients.

We offer Whey Protein , Whey Isolate and Vegan Protein . These are 100% clean and pure protein supplements to supplement your normal diet.