Why have dinner with a lot of proteins

There are several reasons why eating an evening meal high in protein can be beneficial. Here are some possible reasons:

1. Muscle recovery and building: Proteins are essential for repairing and building muscle. After an intense daily activity or training session, proteins can help with muscle recovery and promote muscle growth.

2. Satiety: Proteins tend to have a satiating effect, meaning they can keep you feeling full for longer. Eating a meal high in protein may help you feel less hungry and less likely to overeat or snack later in the evening.

3. Metabolism: Processing proteins requires more energy than processing carbohydrates or fats. This is called the thermic effect of food. Eating a protein-rich meal can slightly increase your metabolism, which can contribute to more effective calorie burning.

4. Blood sugar control: Protein can help keep blood sugar levels stable after a meal. They slow the absorption of carbohydrates, preventing spikes and crashes in blood sugar levels. This can be especially beneficial if you are sensitive to blood sugar fluctuations.

It is important to note that nutritional needs and preferences vary between individuals. It is advisable to follow a balanced diet that contains sufficient proteins, carbohydrates, fats, vitamins and minerals.

Dinner with lots of proteins recipes and ideas

Here are recipes for dinner meals that are high in protein:

1. Grilled chicken fillet with steamed broccoli and sweet potatoes:

   • Ingredients: chicken fillet, broccoli, sweet potatoes, olive oil, salt, pepper.
   • Preparation: Marinate the chicken fillet with olive oil, salt and pepper. Grill the chicken fillet until done. Steam the broccoli and boil the sweet potatoes. Serve everything together.

2. Salmon fillet with quinoa and roasted vegetables:

   • Ingredients: salmon fillet, quinoa, vegetables of your choice (e.g. peppers, zucchini, carrots), olive oil, salt, pepper.
   • Preparation: Fry the salmon fillet in a pan with olive oil until done. Cook the quinoa according to the instructions on the package. Roast the vegetables in the oven with olive oil, salt and pepper. Serve everything together.

3. Chicken soup with quinoa and vegetables:

   • Ingredients: chicken fillet, vegetables of your choice (e.g. carrots, celery, onions), quinoa, chicken stock, herbs to taste.
   • Preparation: Cook the chicken fillet in chicken stock until done. Remove the chicken fillet, cut it into pieces and add it back to the stock. Add vegetables and quinoa and simmer until everything is done. Season with herbs to taste.

4. Vegetarian lentil curry with brown rice:

   • Ingredients: lentils, vegetables of your choice (e.g. cauliflower, carrots, peppers), onions, garlic, curry paste, coconut milk, brown rice.
   • Preparation: Cook lentils according to the instructions on the package. Fry onions and garlic in a pan. Add vegetables and fry until soft. Add curry paste and coconut milk and bring to a simmer. Add cooked lentils and let everything heat through. Serve with brown rice.

5. Grilled turkey breast with sweet potato puree and roasted vegetables:

   • Ingredients: turkey breast, sweet potatoes, vegetables of your choice (e.g. broccoli, carrots, cauliflower), olive oil, salt, pepper.
   • Preparation: Marinate the turkey fillet with olive oil, salt and pepper. Grill the turkey fillet until done. Boil the sweet potatoes and mash them. Roast the vegetables in the oven with olive oil, salt and pepper. Serve everything together.

6. Quinoa salad with black beans, corn and avocado:

   • Ingredients: quinoa, black beans, corn, cherry tomatoes, red onion, avocado, lime juice, olive oil, salt, pepper.
   • Preparation: Cook the quinoa according to the instructions on the package. Rinse the black beans and corn. Cut the cherry tomatoes, red onion and avocado into pieces. Mix everything together with lime juice, olive oil, salt and pepper. Serve as a salad.

7. Grilled steak with steamed broccoli and fried mushrooms:

   • Ingredients: steak, broccoli, mushrooms, garlic, olive oil, salt, pepper.
   • Preparation: Grill the steak until the desired doneness. Steam the broccoli until crispy. Fry the mushrooms in a pan with garlic, olive oil, salt and pepper. Serve everything together.

8. Vegetarian lentil soup with vegetables:

   • Requirements: lentils, vegetables of your choice (e.g. carrots, celery, tomatoes), onions, garlic, vegetable stock, herbs to taste.
   • Preparation: Rinse the lentils and cook according to the instructions on the package. Fry onions and garlic in a pan. Add vegetables and fry until soft. Add the cooked lentils and vegetable stock. Let simmer until everything is done. Season with herbs to taste.

9. Grilled salmon with quinoa and roasted asparagus:

   • Ingredients: salmon fillet, quinoa, asparagus, lemon juice, olive oil, salt, pepper.
   • Preparation: Marinate the salmon fillet with lemon juice, olive oil, salt and pepper. Grill the salmon fillet until done. Cook the quinoa according to the instructions on the package. Roast the asparagus in the oven with olive oil, salt and pepper. Serve everything together.