If you’re reading this, I’m pretty sure we don’t have to start off with why high protein meals may be good for you. Whether you’re trying to gain muscle mass, lose some body fat, or if you simply found out your body agrees with it, you’re probably looking for ways to diversify your day to-day-diet. I’ll share some of my favorite meals that I’ve picked up along the way. Nothing fancy, just expanding your mind for next time you reluctantly pick up canned tuna, again…
Breakfast Muffins to Go
Eggs and ham breakfast muffins are a great source of protein (about 15g a muffin), super easy to make, and well, make your kitchen smell like a vacation breakfast buffet.
Whisk together two large eggs, 1/4 cup diced lean ham, chopped spinach (you can drop it if you still suffer from childhood spinach trauma), and a small amount of shredded low-fat cheese.
Pour your mixture into a muffin tin after lightly spraying it and bake at 350°F (175°C) for 15-20 minutes.
Ceviche, Go Raw
Nothing much simpler or healthier than some raw fish with veggies and fruit. Low in fat, rich in protein, this 10-minute dish is my go-to when having friends over in the late evening. It always looks good and goes well with some wine or beer without making you feel heavy. I’ll give you my recipe but follow these rules to make your own:
Ingredients– Fish ,something crunchy, something sweet, something spicy, everything must be fresh.
Prep– Mix it all together and add the lime and salt as close as you can to when serving.
Plating– It matters, spread it on a plate and let your creativity loose.
Bonus rule– When all is said and done, add a few drops of sesame oil and some mint leaves.
My favorite– White fish, red onions, blood orange, spicy homemade chimichurri sauce, sour cream.
Thai Larb Gai
Another great dish is the fun-to-say Thai Larb Gai. It’s basically chicken lettuce wraps. You can keep this dish with its original Asian orientation, low fat, fresh and spicy or you can go all in with some smoked BBQ sauce and melted cheese. This is the recipe for the Asian version but hey, no judgment here.
Cook– Brown 6 oz of ground chicken in a pan with minced garlic, lemongrass, and lime juice.
Dressing– Fish sauce, lime juice, a pinch of sugar (preferably brown), and chopped Thai chili.
Assembly– You’ve got this one
Middle Eastern Shakshuka With Feta
This one is a personal favorite. The more I make it the better I understand its nature as it sits somewhere in the category of comfort – middle eastern food.
Base sauce– In a pan, sauté chopped onions, bell peppers, and garlic in olive oil. Add a can of diced tomatoes, cumin, paprika, and cayenne. Let it simmer for 10-15 minutes.
Eggs– Make small dips in the sauce and crack 3-4 eggs into the pan. Cover and cook until the eggs are set. Just don’t overcook them. The fun part is that yolk breaking bread dipping move.
Feta– Sprinkle on top. You can add some fresh parsley to taste.
