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:
- Heat a pan to medium-high and sauté onions and peppers in avocado oil with a pinch of salt and smoked paprika until soft.
- Add coconut milk, reduce heat to medium-low, and simmer for 3-5 minutes until slightly thickened.
- Crack five eggs over the veggies, lower the heat, cover, and cook until the whites set.
- 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:
- 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.
- 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.
- 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:
- Brown the ground bison in a pan, seasoned with salt and pepper. Once browned, set aside.
- 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.
- Pour in chicken stock, combine thoroughly, and simmer to desired consistency.
- 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.
