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By SAMANTHA_SP,SparkPeople Blogger 4/20/2017 Are you tired of eating plain, boring chicken breasts every night for dinner, or are you having a hard time packing in enough protein to meet your daily needs?Studies suggestthat eating protein helps you feel fuller for longer and keeps your body's systems functioning properly. However, many high-protein recipes are also loaded with saturated fat and cholesterol that work against your efforts to stay healthy.A healthy and balanced diet requires 10 to 35 percent protein. That's an average of 50 to 175 grams daily. To find the right balance of protein and fat, follow these suggestions: - Grill, bake,poachor broil your food to limit fat.
- Select non-fat or low-fat dairy options.
- Use egg whites in place of the whole egg.
- Select lean meats and trim the fat and skin before cooking.
Prepare these high-protein, low-fat recipes to help you stay on track and satisfied.1.Healthy Chicken Vegetable Casserole:Try this inexpensive and fresh version of a chicken casserole—no need for processed soups or sauces!
CALORIES:320.6|FAT:8.9g|PROTEIN:27.9g|CARBS:36.1g|FIBER:8.8g
2.Grilled BBQ Chicken Flatbreads: This recipe was created for kids, but adults will crave a slice, too. You can always add hot pepper rings for the grown-ups!
CALORIES:223.9|FAT:3.9g|PROTEIN:26.2g|CARBS:21.4g|FIBER:2.9g
3.Mexican Chicken and Rice Casserole: You can't go wrong with thisfamily favorite!
CALORIES:268.9|FAT:4.9g|PROTEIN:34.6g|CARBS:19.3g|FIBER:3.8g 4.Vegan Chili:An easy meat- and dairy-free meal.
CALORIES:348.2| FAT:3g| PROTEIN:56.9g| CARBS:44.7g| FIBER:18.6g
5.Cottage Cheese, Spinach and Tomato Omelet:This is a great option to prepare ahead and enjoy for breakfast (or any meal!).
CALORIES:345.6| FAT:2.2g| PROTEIN:59.2g| CARBS:13.9g| FIBER:2.5g
6. : This soup is packed with nutrition and is simple to prepare.
CALORIES:105.1| FAT:0.7g | PROTEIN:80.2g| CARBS:31.7g| FIBER:3.2g
7. Authentic Fresh Mexican Tuna Salad: Tuna is so versatile—why not try mixing a little pico de galloin it for some south-of-the-border flavor?
CALORIES:308.8| FAT:2.5g| PROTEIN:53.7g| CARBS:18.5g| FIBER:4.3g
8.Mediterranean Baked Fish:This dish is baked and flavored with a Mediterranean-style tomato, onion and garlic sauce to reduce the fat and salt content.
CALORIES:225.5|FAT:4.4g|PROTEIN:29.4g|CARBS:17.3g|FIBER:2.5g
9. : This quick and tasty crockpot recipe will satisfy a take-out craving, with none of the effort or fat!
CALORIES:355|FAT:2.6g|PROTEIN:49.4g|CARBS:32.9g|FIBER:16.1g
10. Buttermilk Marinated Chicken Breasts: This versatile chicken dish is flavored with buttermilk, mustard, honey and seasonings.
CALORIES:282.8|FAT:3.2g |PROTEIN:55.6g| CARBS:3.9g| FIBER:0.1g
11.Tuna and White Bean Salad: A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch.
CALORIES:219.1| FAT:4.1g|PROTEIN:27.6g| CARBS:20.4g| FIBER:6.1g
12.Turkey Meatloaf: This is a fast, easy and flavorful rendition of a favorite food. Serve with a side of steamed broccoli, green beans or mixed veggies.
CALORIES:220.6| FAT:2.7g | PROTEIN:28.5g| CARBS:13.3g| FIBER:0.4g
13. 20-Minute Chicken Creole: This quick Southern dish contains no added fat and very little added salt in this spicy tomato sauce.
CALORIES:255.4| FAT:4.5g| PROTEIN:33.3g| CARBS:20.7g|FIBER:4.3g
How do you make sure you're eating enough protein every day? What's your favorite high-protein, low-fat recipe?
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FAQs
- Seasoned Cod. 20 mins.
- Oven-Fried Panko-&-Parmesan-Crusted Zucchini. 30 mins.
- Baked Chicken Tenders. 35 mins.
- Shrimp & Fish Stew. 30 mins.
- Lemon-Garlic Marinated Shrimp. 10 mins.
- Broccoli with Creamy Parmesan Sauce. 20 mins.
- Homemade Plain Yogurt. 10 hrs.
- Soup Beans. 2 hrs 10 mins.
Top 10 Protein Foods
- Fish.
- Seafood.
- Skinless, white-meat poultry.
- Lean beef (including tenderloin, sirloin, eye of round)
- Skim or low-fat milk.
- Skim or low-fat yogurt.
- Fat-free or low-fat cheese.
- Eggs.
Case in point, our caramelized beef with rice, steak grain bowls, creamy Tuscan chicken, and sheet pan bibimbap. Want more high-protein inspiration? Check out our top weeknight dinners featuring steak, chicken, and seafood, and our favorite vegetarian dinners too.
Which food is rich in protein and fat? ›
Nuts are high in fat and calories, so be mindful of portion sizes. Eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants. Quinoa is a plant-based protein source that is also a complete protein.
What is high in protein but not in fat? ›
Some of the best sources of lean proteins include low-fat and fat-free dairy, skinless poultry, grass-fed meat, game meat, and a few low-carb, plant-based foods. Here are 12 lean options to reach for: Lean Beef. Bison.
What food has high-protein and no carbs or fat? ›
Tilapia: In a 3 oz serving there's 21 grams of protein, 1 gram of fat and no carbohydrates. Shrimp: In a 3 oz serving there's 17 grams of protein, 1 gram of fat and no carbohydrates. Tuna: Raw tuna tends to have a bit more fat but if you like canned tuna in 1 165g can there's 42 (!)
Which food is 100% protein? ›
Complete List of High Protein Foods. Protein can come from both animal and plant sources. In general, foods such as beans, lentils, eggs, meats, poultry, nuts, seeds, seafood, soy products, dairy products, and whole grains are protein sources.
What protein to eat everyday? ›
eggs. dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese) nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds. legumes and beans – all beans, lentils, chickpeas, split peas, tofu.
Which protein is best for belly fat loss? ›
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
- Lean meats.
- Seafood.
- Beans.
- Soy.
- Low-fat dairy.
- Eggs.
- Nuts and seeds.
Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Low fat dairy products, like cottage cheese, yogurt, and milk are also good sources of protein. Plant proteins like beans, tofu, and powdered peanut butter offer ample protein too.
- Add Protein to Every Meal and Snack.
- Eat More Legumes.
- Swap Cereal for Higher-Protein Options.
- Add Collagen to Your Coffee and Tea.
- Use Nuts and Seeds in Plant-Based Recipes.
- Buy Greek Yogurt Over Regular.
- Eat High-Protein Carbs.
- Buy Easy-to-Use Proteins.
Increase your protein intake without a lot of extra calories by choosing lean protein, low-fat or non-fat dairy, fish, eggs, and plant protein.
What food is lean but high in protein? ›
- Chicken Breast. Skinless chicken breast is exceptionally lean and relatively low in calories. ...
- Protein Powders. ...
- Beans and Lentils. ...
- Cottage Cheese. ...
- Greek Yogurt. ...
- Fish and Shellfish. ...
- Turkey Breast. ...
- Tofu.
How to get more protein in your diet
- Meats: chicken, turkey, lean beef, pork, etc.
- Fish: salmon, sardines, haddock, trout, etc.
- Eggs: all types.
- Dairy: milk, cheese, yogurt, etc.
- Legumes: kidney beans, chickpeas, lentils, etc.
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