View all
Lifestyle

High-protein dinners that must be a part of your week

by No comment(s)
High-protein dinners that must be a part of your week

Hello, Vibers! 👋 Are you struggling to reach your daily protein goal? You’re not alone. Many people fail to meet their protein requirements, which can lead to muscle loss, a slower metabolism, and less satiety.

As we’ve mentioned in previous blogs, protein is essential for tissue repair, aiding recovery after exercise, and keeping us fuller for longer. Including quality protein in your dinners is an easy way to get closer to your daily requirement and balance your intake.

If you’re looking for easy, tasty, and nutritious ideas, at the end of this blog, you’ll find five high-protein recipes to enjoy throughout the week. Add them to your menu and feel the difference!

Protein per serving of food? 📊

🥚 Egg (1 unit): 7 g
🍗 Chicken breast (150 g): 36.2 g
🍲 Lentils (60 g raw): 15 g
🌱 Chickpeas (60 g raw): 16 g
🌿 Peas (150 g): 7.5 g
🧀 Feta cheese (60 g): 8 g
🍝 Edamame spaghetti (60 g): 8.8 g
🍝 Lentil pasta (60 g): 15.6 g
🥣 Whipped cottage cheese (125 g): 9.4 g
🧀 Mozzarella (30 g): 5 g
🧀 Cottage cheese (50 g): 6 g
🌾 Textured soy (60 g): 30.6 g

Protein-packed dinner recipes for your evenings 🥘

1. Chicken Fajipizza

A quick, fun, and flavor-packed dinner.

Ingredients:

  • 1 whole wheat fajita.
  • 60 g green and red bell peppers.
  • ½ onion.
  • 100 g chicken breast.
  • 50 g fresh tomato.
  • 30 g mozzarella cheese.

Preparation:

  1. Preheat the oven to 180°C (350°F).
  2. Sauté the chicken with the chopped vegetables.
  3. Assemble the “pizza” on the fajita with tomato, chicken, and vegetables.
  4. Add the mozzarella on top.
  5. Bake for 8-10 minutes and… enjoy!

Nutritional values per serving:
🥩 Protein: 38 g (32%).
🔥 Calories: 472 kcal.

2. Microwave protein bread with fresh filling

A unique, filling option that’s perfect for on-the-go.

Ingredients:

  • 1 can of tuna in water.
  • 60 g spinach.
  • 2 eggs.
  • 100 g avocado.
  • 95 g cucumber.
  • Garlic powder, salt.

Preparation:

  1. Blend tuna, spinach, eggs, and seasonings together.
  2. Cook in the microwave (in a mold) for 3-4 minutes.
  3. Cut the “bread” in half.
  4. Fill with mashed avocado and cucumber.

Nutritional values per serving:

🥩 Protein: 33.7 g (30%).
🔥 Calories: 442 kcal.

3. Stuffed bell pepper with textured soy

Ideal if you’re looking for a veggie option high in protein.

Ingredients:

  • 1 red bell pepper.
  • 40 g textured soy.
  • 1 carrot.
  • ½ onion.
  • 150 g crushed tomato.
  • 60 g mozzarella.
  • Olive oil, salt, pepper, oregano.

Preparation:

  1. Sauté the onion and carrot.
  2. Add the hydrated soy and tomato.
  3. Cook for 15 minutes.
  4. Stuff the bell pepper, cut in half.
  5. Add the mozzarella and broil for 5 minutes.

Nutritional values per serving:

🥩 Protein: 37.5 g (31%).
🔥 Calories: 482 kcal.

4. Gnocchi with vegetables and salmon

A complete, flavorful dinner perfect for cold days.

Ingredients:

  • 100 g gnocchi.
  • Vegetables (bell pepper, zucchini, onion).
  • 160 g salmon.
  • Olive oil, salt, pepper, dill.

Preparation:

  1. Cook the vegetables for 15 minutes.
  2. Add the salmon to the tray and bake for 10 more minutes.
  3. Cook the gnocchi according to the package instructions and mix everything together.
  4. Season with salt and pepper to taste… and you’re done!

Nutritional values per serving:

🥩 Protein: 38.2 g (25%).
🔥 Calories: 602 kcal.

5. Marinated tofu salad with quinoa

A vegan option that never fails in flavor or protein.

Ingredients:

  • 120 g firm tofu.
  • 30 g raw quinoa.
  • 200 g zucchini.
  • 100 g onion.
  • 10 g soy sauce.
  • 20 g almonds.
  • Lemon juice, garlic powder, salt, olive oil.

Preparation:

  1. Marinate the tofu in soy sauce, garlic, and lemon (10-15 minutes).
  2. Cook the quinoa and sauté the vegetables.
  3. Mix everything together, add almonds, and adjust salt to taste.

Nutritional values per serving:

🥩 Protein: 23.8 g (22%).
🔥 Calories: 440 kcal.

📱 Want more ideas like these?

In our app, you’ll find more protein-rich recipes, easy to prepare, and with information about their glycemic impact.

Try our app and give your weekly menu a boost. See you soon, Vibers!