220g Protein – 0 Bars or Shakes

Written by Squad 5 Training

On April 27, 2024

This week, we delve into the significance of protein in enhancing muscle mass, increasing caloric burn, boosting energy levels, and reducing cravings. Let’s explore practical ways to integrate protein-rich meals into your daily diet, complete with detailed ingredients and a breakdown of macronutrients for quick and easy preparation.

To refresh our memory, here are my top three strategies for maximizing protein intake:

Start Strong with Protein: Aim to fulfill 30-40% of your daily protein needs with your breakfast. This early boost helps sustain energy levels throughout the day.

Mindful Eating: Take your time when eating protein. Since proteins are more challenging to digest, thorough chewing can significantly aid digestion.

Feature Protein Prominently: Make protein the centerpiece of your meals. It should be evident at a glance what your protein source is on any given plate, making other elements like vegetables, fruits, and carbs secondary.

Featured Recipes

Coconut Veggie Breakfast with Sunny Side Up Eggs

Preparation:

  1. Heat a pan to medium-high and sauté onions and peppers in avocado oil with a pinch of salt and smoked paprika until soft.
  2. Add coconut milk, reduce heat to medium-low, and simmer for 3-5 minutes until slightly thickened.
  3. Crack five eggs over the veggies, lower the heat, cover, and cook until the whites set.
  4. Finish with a sprinkle of black pepper and serve with Greek yogurt and almond butter for additional protein and healthy fats.

Ingredients:

  • 5 Organic Pasture-Raised Eggs
  • 10g Avocado Oil
  • 125g Chopped Raw Red Onion
  • 100g Chopped Red Bell Pepper
  • ¾ Cup Full Fat Organic Coconut Milk
  • Salt, Black Pepper, Smoked Paprika
  • 1 Cup Full Fat Greek Yogurt
  • 2 Tbsp Organic Almond Butter

Cheeseburger with Air Fryer Brussels Sprouts & Sweet Potatoes

Preparation:

  1. Toss Brussels sprouts and sweet potatoes in avocado oil, salt, and pepper, and cook in an air fryer at 400 degrees for 20 minutes, shaking halfway through.
  2. Season beef balls with salt, pepper, and garlic powder, and flatten in a hot pan into patties. After browning one side, flip, add cheese, and cover to let the cheese melt.
  3. Serve the patties with the crispy veggies.

Ingredients:

  • 10oz Grass-Fed Organic Ground Beef
  • 4oz Sliced Irish Cheese from Grass-Fed Cows
  • 200g Halved Brussels Sprouts
  • 275g Roughly Chopped Sweet Potatoes
  • 20g Avocado Oil
  • Salt, Garlic Powder, Black Pepper

Bison Chili Dinner with Spinach Salad

Preparation:

  1. Brown the ground bison in a pan, seasoned with salt and pepper. Once browned, set aside.
  2. In the same pan, sauté chopped veggies with a pinch of salt until browned, then add tomato paste and return the bison to the pan.
  3. Pour in chicken stock, combine thoroughly, and simmer to desired consistency.
  4. Toss baby spinach with a homemade dressing of olive oil, balsamic vinegar, and mustard, and serve alongside the chili.

Ingredients:

  • 10oz Grass-Fed Organic Ground Bison
  • 125g Chopped Raw Red Onion
  • 150g Chopped Organic Crimini Mushrooms
  • 100g Halved Organic Grape Tomatoes
  • 4 Tbsp Organic Tomato Paste
  • 1 Cup Organic Chicken Stock
  • 100g Baby Spinach
  • Dressing: 40g Olive Oil, 40g Balsamic Vinegar, 1 Tbsp Yellow Mustard

By following these tips and trying out these recipes, you’ll be able to make protein the star of your diet and reap its numerous health benefits.

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