3 Protein-Filled Meal Ideas
The aim of the article is to provide you with some material on 3 Protein-Filled Meal Ideas. You probably know that eating healthy is important–even though you might consciously not do that–because there’s tempting junk food in your refrigerator or you simply don’t know how to go around making a healthy meal. Some, actually, don’t require much preparation at all. Proper diet is an integrated part of building muscle and well-being in general. Healthy nutrition and a physically active lifestyle should go hand in hand.
What qualifies a meal as healthy?
- First of all; high amounts of protein, not for muscle building reasons only.
- Complex carbohydrates are preferred over simple (the former provides a steady “income” of energy instead of a quick spike).
- Polyunsaturated (nuts, fish) and monounsaturated (milk products, nuts, oils, oatmeal) fats are healthy, don’t mistake them with saturated (animal products: red meat; whole-milk dairy products: cheese, butter) and trans (baked goods, some oils, fried chicken, cookies) fats which should be avoided, the latter being the most unhealthy.
Oatmeal On Steroids
Oatmeal provides you with protein, healthy fats & complex carbs. Carbs are used as energy source by your body so it’s a key nutrient to jump-starting the day, contributing to making oatmeal an excellent breakfast choice. Oatmeal contributes to weight loss in a way, as the carbs are low Glycemic Index that are absorbed slowly — which in turn means that your hunger will be in “sleep mode” longer enough to pass on snacking on some stray junk food!
Now what makes this oatmeal on steroids?
- Oatmeal as it is is pretty bland, try adding random fruits to it to spice things up! Try berries.
- Add some sugar to it to make it sweet.
- Cut up some almonds and throw them in for extra protein and healthy fats.
- Mix a fish in–OK maybe not… Or is it?
- Other options are peanut butter, cream, some protein powder, sliced bananas (tasty and contains more protein than any other fruit).
This way you guarantee a meal that literally blasts your body with huge amounts of nutrients and it doesn’t have to be a forced (rude to the tongue) one at that!
Bread with peanut butter & chocolate
A snack that will make you feel full (the fiber) and is abundant in nutrients. You may want to put some chocolate cream to add sweetness, peanut butter is not known for its sweetness… Peanut butter is the source of protein here, the chocolate cream doesn’t boast anything healthy but it’s there to make it edible! I can’t eat peanut butter as it is… The bread: for more nutrients go for whole grains bread (the brown bread), it contains complex carbs (steady release of sugar into the bloodstream) and dietary fiber (cleans your digestive system).
Creative Cottage Cheese
Contains 17% protein, a good choice for a throughout-the-day protein fix. This is nothing ingenious but a quick way to get protein. No preparation needed and not as obnoxious as tuna (well some may disagree), in convenience only second to protein shakes. Try experimenting with foodstuffs you can add to it: olive/canola oil for healthy fats and more calories, almonds for protein, eggs for protein… May sound weird but you may be missing on easy extra-calories opportunities!
For more things you can do with your cottage cheese and 2 more meal ideas check what LiveStrong has in mind.
Basic guidelines for healthy foods selection
Eat whole grains (not whole wheat or white bread) — drop the refined grains. Go for 100% whole grain bread and brown: rice, oatmeal, popcorn, quinoa, etc… Whole grains are a good source of B vitamins, vitamin E, iron, magnesium, fiber & other antioxidants. Studies have shown that consuming whole grains on a regular basis reduces the risk of heart disease, many types of cancer, helps people with diabetes & aids weight-loss.
Eat good fats (monounsaturated fats, polyunsaturated fats), avoid bad fats (saturated fats, trans fats).
Sources of good fats are nuts, avocado, canola oil, salmon, fish oil, etc… Sources of bad fats: french fries, cookies, red meat, some dairy products, etc… Don’t think all fats are bad, our body actually needs healthy fats to function, develop and stay healthy.
Eat fruits & vegetables, about 5 servings (combined) a day. They contain minerals, vitamins and fiber, among other things. Neglect it not, as the nutrients they supply are essential to being healthy and enjoying life to its fullest!