High fat or low fat? Low carb or no carb? With all of the conflicting diet research out there, who is anyone supposed to listen to these days? What researchers and health professionals have heralded for decades is that eating high protein meals is an effective way to lose weight.
Readers will not only learn some of the benefits of eating high protein foods, but they will also get a list of 8 healthy high protein meals for weight loss.
3 Benefits of a High Protein Diet
Significant Amount of Weight Loss
When a person eats large amounts of protein, they will keep hunger away for longer periods. That means that they don't have to eat as many calories to feel full. Studies even show that people who eat healthy high protein meals are less obsessed with food and don't engage in late-night snacking nearly as much.
Significant Increase in Energy
The human body breaks down protein slower than carbohydrates. Consuming carbohydrates, or carbs causes a rise in blood sugar. When this happens, you might experience a sudden rise in energy and then crash.
When a person eats a high protein diet for weight loss, they have more energy. That's because insulin levels stabilize when a person consumes protein. Glucose then gets released in a slower fashion from a person's bloodstream. Eating more protein won't spike blood sugar levels.
Classic Anti-Aging Benefits
As people age, they begin to lose muscle mass. Consuming nutritious high protein meals can help them keep some of that muscle over time. Choosing a high protein diet can also help older adults lower their risk for bone fractures and osteoporosis. By following this type of diet, senior adults can continue to exercise as they age. This can help them live a longer life.
Healthy High Protein Meals for Weight Loss
1. Vegetable Omelette
In just 15 minutes, the entire family can have filling vegetarian omelettes that are full of flavor.
- Handful of halved cherry tomatoes (per plate)
- 1/2 tbsp of white wine vinegar
- 2 tsp of olive oil
- 1 clove of sliced garlic
- 1 grated courgette
- A handful of kale
- A handful of frozen peas
- A pinch of chili flakes
- 2 beaten eggs
Mix the tomatoes with the white wine vinegar, along with some seasoning, in a bowl. Place the olive oil in a small pan. Put in the garlic and cook until fragrant. Add in the courgette and cook until all of the moisture has evaporated from the pan. Put in the peas and kale, then cook until the kale wilts. Season. Then stir in the chili flakes.
Get out another pan and heat it with the oil. Season the eggs and pour them into the pan. When the omelette bottom has browned and the top is almost done, pile on the veggies and then fold over the omelette. Serve.
2. Chicken Pasta Salad
This chicken pasta salad is a great meal that you can eat after a tough workout. Thrown off your workout clothes and enjoy.
- A box of fusili pasta
- 1 tbsp of olive oil
- 2 tbsp of red wine vinegar
- Tabasco (optional)
- Half of a thinly sliced red onion
- Handful of halved cherry tomatoes
- 2 whole chicken breasts (torn into pieces)
- A handful of basil (torn)
Cook the fusilli pasta in a pot of boiling salted water. (Follow the directions on the package) Drain. Place the vinegar, oil, seasoning, and Tabasco (if used) into a bowl. Put the hot pasta into this bowl and mix. Add the tomatoes, onion, and chicken. Cool. Stir in the chicken and then serve. This particular recipe serves three people.
3. Sumac Steaks with Carrot and Avocado Salads
- 4 beef eye fillet steaks
- 1/4 cup of olive oil
- 1 tbsp of olive oil
- 1 tbsp of sumac, plus a bit extra to sprinkle on top
- 1 tbsp grated ginger
- 1 crushed garlic clove
- 1/3 cup Greek yogurt
- 1/4 cup of sultanas
- 1/2 cup of toasted pine nuts
- 1 avocado (sliced)
- 1/2 of a bunch of coriander (with the leaves picked)
- 1/2 of a bunch of mint (leaves picked)
Preheat your grill on high heat. Brush olive oil on the steaks. Sprinkle sumac onto the meat. Cook each side of the steaks on medium-rare for 3 - 4 minutes. Rest them while covering them with foil for 5 minutes.
Dressing: Take the garlic, ginger, yogurt, and the remainder of the oil into a bowl and season.
Put the remaining salad ingredients into a medium-sized bowl. Put on the dressing and serve it with the extra sumac. Serve.
4. Jerk Steaks with Cornslaw
- 2 tbsp of Worcestershire sauce
- 2 tbsp extra virgin olive oil
- 1 tbsp brown sugar
- 2 crushed garlic cloves
- 1 tsp allspice
- 1/2 tsp each of the following: ground ginger, chili powder, and ground cinnamon
- 1 tsp dried thyme
- 4 beef rump steaks
- rocket leaves
- Cornslaw Ingredients
- 3 corn cobs with husks removed
- 1/4 cup mayonnaise
- 1/4 cup of thinly sliced red cabbage
- 2 thinly cut carrots
- 1/2 bunch of parsley (chopped)
- Zest and juice of a lemon
Jerk Marinade: Take all the marinade ingredients (except the steak and rocket) into a bowl. Season with salt and mix the ingredients. Coat the steaks with the marinade. Set aside for 30 minutes.
Cornslaw: Boil water in a saucepan. Put in the corn cobs and cook until tender. Drain, then rinse in cold water. Dry off the corn and slice off the corn kernels. Combine with the rest of the cornslaw ingredients. Season and set aside.
Preheat a grill to high. Cook the steaks on each side (medium) for about 2 1/2 minutes. Rest and cover in foil for 5 minutes. Slice the steaks thinly. Serve with the cornslaw. Serve with the rocket leaves.
5. Garlic Shrimp with Quinoa
This shrimp dish is a great one to have if you're embarking on a weight loss journey. Plus, this particular meal is easy to prepare. Enjoy!
- Chili powder
- Lemon zest and juice
Take your shrimp and saute it with chili powder and salt. Then put in the onion and garlic. Then add in the quinoa and the spices. Bring to a boil. Simmer, then cook until the quinoa is done. Pour in the parsley, juice, and zest. Place the shrimp in the pan. Enjoy.
6. Turkey Sloppy Joes
- 1 lb ground turkey
- 1 chopped onion
- 8 oz baby mushrooms
- 1 can tomato paste
- 1 cup water
- 3 minced cloves of garlic
- 1 tbsp chili powder
- 1 tsp paprika
- 1 tsp ground cumin
- 1 tsp distilled white vinegar
- 3 tbsp brown sugar
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/2 tsp ground black pepper
- Cilantro, onions or other toppings of choice
Saute the ground turkey over a medium-high heat setting. Do this for about 8 minutes. Add the mushrooms and onions and saute for 5 more minutes.
Put the tomato paste and water into the pan. Stir until the paste dissolves into the mixture. Stir in the remainder of the ingredients. Cook for about 20 minutes. Serve.
7. Ground Beef With Vegetable Skillet
- 2 tbsp olive oil
- 1 pound ground beef
- 1 clove of minced garlic
- 1/2 cup of diced onions
- 1/2 cup of diced red bell peppers
- 1 zucchini - quartered
- 1/2 pound asparagus - cut into three sections
- 1/4 cup tomato sauce
- 1/2 tsp dried oregano
- salt and pepper to taste
- 1 tbsp feta cheese for garnish
- fresh parsley for garnish
Heat olive oil in a pan over medium heat. Add the meat and garlic to the pan. Break up the ground beef as it cooks. Stir and cook until the meat is no longer pink. Then remove and set aside.
To the pan, add the red bell peppers and onions. Cook for a few minutes until the onions are softened.
Add the asparagus and the zucchini. Cook for about 5 minutes. Put the beef back into the skillet. Combine everything. Then put in the tomato sauce, red peppers, oregano, salt, and pepper. Cook for a couple of minutes. Garnish with feta cheese and parsley. Serve.
8. Cheesy Skillet Zucchini Lasagna
- 1/2 pound Italian sausage
- 2 tbsp coconut oil or ghee
- 8 ounces white button mushrooms (sliced)
- 1 chopped onion
- 2 minced cloves of garlic
- 2 cups of tomato sauce
- 1 tsp chopped basil
- 1 medium zucchini, sliced thinly
- 1 cup ricotta cheese
- 1 large egg
- 1 cup shredded cheese
- 1/4 cup grated parmesan cheese
Preheat the oven to a broil. Combine the following: egg, ricotta, salt and pepper. Take an ovenproof skillet and fry the sausage over medium heat. When the sausage is cooked, add the coconut oil and mushrooms. Then add the garlic and onions and cook over low to medium heat until the mushrooms and onions are done.
Place the tomato sauce and basil into the skillet. Season the meat sauce with salt and pepper. Add the zucchini and fold it into the mixture. Add the ricotta cheese. Top with the parmesan and shredded cheese, but don't stir.
Broil until the cheese melts and starts to brown, which should occur at about the 5 minute mark. Remove from the oven and let it cool uncovered for 10 - 15 minutes. Serve.
Eating high protein meals can not only help you lose weight. They can also give you more energy and bestow anti-aging properties. Following a high protein diet has never been easier as there are thousands of online recipes that one can follow, no matter their ability in the kitchen.