5 Recipes To Help You Hit Your Protein Goal
The concept that protein “isn’t just for the bros” and won’t make you “swol” overnight, is FINALLY sinking in for people and I am here for it!!
Protein is a macronutrient made up of amino acids. There are twenty amino acids in total and nine of them are considered “essential.” In physiological terms, “essential” means that our body cannot make it from scratch, and we need to consume it from a protein rich food in our diet. It is best to consume a variety of protein sources to ensure you are providing your body with different amino acids, especially the essential ones!
By now, we all know that protein is crucial for both building and maintaining muscle mass. What is lesser known is that protein helps build and repair bone, create hormones and enzymes, as well as act as nutrient transporters within our cells, just to name a few. Moral of the story is, if you’re not getting enough protein to meet your body’s requirements, your cells will start to look elsewhere for it (ie. your muscle tissue). Another important reminder to provide your body with what it needs!
So… I know you’re thinking, “how much protein do I need?!”
Great question! Active individuals (someone that strength trains 2+ times/week and/or does 150 minutes of cardiovascular exercise) should aim for 1.4-2 grams of protein per kilogram of bodyweight. The simple calculation to find your bodyweight in kilograms is to divide your bodyweight in pounds by 2.2, then multiply by 1.4-2. The more mass you have the more protein your body requires.
Now that you know how much protein you need, I’d love to share with you five of my favorite recipes that will help you get a good amount of protein at each meal!
Overnight Oats (Great for breakfast)
INGREDIENTS
Yield: 1 serving
1/2 cup old fashioned oats, can use gluten-free oats
1 scoop/serving vanilla or unflavored protein powder
1/2 cup unsweetened vanilla almond milk, or milk of your choice
1/4 cup plain Greek yogurt
1/4 cup frozen fruit of choice
2 teaspoons chia seeds
Pinch of sea salt
1 tablespoon ground flax seed
PREPARATION
Step 1
In a jar or bowl, combine the oats, protein powder, milk, yogurt, frozen fruit, chia seeds, sea salt, ground flax seeds.
Step 2
Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight.
Step 3
In the morning, remove from the refrigerator and stir. If you prefer warm oats, warm up in the microwave.
PRO TIP: multiply recipe by 5 or 7 and store in 16oz mason jars for premade breakfast for the week!
Tzatziki Tuna Salad (Great for lunch)
INGREDIENTS
Yield: 1 Serving
FOR THE TZATZIKI (OR USE 1⁄4 CUP STORE-BOUGHT)
1 very small garlic clove Salt
3 tablespoons plain full-fat Greek yogurt
2 tablespoons finely diced cucumber or celery
1 tablespoon chopped fresh dill
1⁄2 teaspoon lemon juice
FOR THE TUNA SALAD
1 (5-ounce) can tuna packed in olive oil
11⁄2 teaspoons yellow mustard
Salt and black pepper
Bread, lettuce, cucumber slices or chips, for serving
PREPARATION
Step 1
Make the tzatziki: Smash the garlic, remove the peel, then sprinkle with salt and chop very finely. (The salt helps the garlic break down and tempers its sharpness.) Transfer to a medium bowl and add the yogurt, cucumber, dill and lemon juice. Stir, taste and add more salt.
Step 2
Make the salad: Add the tuna with its oil and mustard to the tzatziki, and mix well. Taste and add salt and pepper. The salad can be refrigerated for up to 2 days. Eat on its own or as a sandwich, salad or dip.
Ginger-Dill Salmon (Great for lunch)
INGREDIENTS
Yield: 4 servings
1 (11⁄2-pound) salmon fillet, skin-on or skinless
Kosher salt and black pepper
6 tablespoons finely chopped dill
1 (2-inch) piece ginger, scrubbed and finely grated (no need to peel)
2 tablespoons extra-virgin olive oil, plus more for serving
1 grapefruit 2 oranges
6 small radishes, cut into thin wedges
1 avocado
Flaky sea salt, for finishing (optional)
PREPARATION
Step 1
Heat oven to 325 degrees. Line a sheet pan with parchment paper. Pat the salmon dry, then place on the tray skin-side down (if there is skin) and season with salt and pepper.
Step 2
In a medium bowl, stir together the dill, ginger and olive oil until combined. Season with salt and pepper. Spread half of the dill-ginger mixture over the top of the salmon. (Reserve the remaining dill-ginger mixture.) Bake until cooked through, 15 to 20 minutes. (You’ll know the salmon is done when the fish flakes or an instant-read thermometer inserted into the thickest part is 120 degrees.)
Step 3
As the salmon cooks, cut off the top and bottom of the grapefruit and set the grapefruit down on one of the cut sides. Follow the curve of the fruit to cut away the peel and pith. Squeeze the peels into the remaining dill- ginger mixture to get out any juice. Cut the fruit in half from top to bottom, then slice into 1⁄4-inch-thick half- moons and remove the seeds. If your pieces are especially large, halve them again. Transfer the fruit and any juice on the cutting board to the bowl. Repeat with the oranges. Add the radishes, season generously with salt, and stir gently to combine.
Step 4
Break the salmon into large pieces, and divide across plates with the citrus salad. Peel and pit the avocado, then quarter lengthwise and add to plates. Season with salt. Spoon the juices from the bowl over top, and flaky sea salt, if using.
Turmeric Black Pepper Chicken with Asparagus (Great for dinner)
INGREDIENTS
Yield: 4 servings
3 tablespoons honey
3⁄4 teaspoon black pepper, plus more to taste
Kosher salt (such as Diamond Crystal)
2 tablespoons all-purpose flour
11⁄2 teaspoons ground turmeric
1 pound boneless, skinless chicken thighs, cut into 1-inch pieces
1 tablespoon coconut or canola oil
12 ounces asparagus, trimmed and thinly sliced on an angle
1 teaspoon unseasoned rice vinegar or soy sauce
1 lime, cut into wedges (optional)
PREPARATION
Step 1
In a small bowl or measuring cup, stir together 1⁄4 cup water with the honey, pepper and 1⁄2 teaspoon salt; set honey mixture aside.
Step 2
In a medium bowl, stir together the flour, turmeric and 1 teaspoon salt. Add the chicken and toss until coated.
Step 3
In a medium (10-inch) nonstick skillet, heat the oil over medium-high. Add the chicken and cook until the turmeric is fragrant and the chicken is golden brown on both sides, 2 to 3 minutes per side.
Step 4
Add the asparagus, season with salt, stir to combine and cook until crisp-tender, 1 to 2 minutes.
Step 5
Add the honey mixture and cook, stirring, until the chicken is cooked through and the sauce has thickened, 2 to 3 minutes.
Step 6
Remove from heat and stir in the vinegar. Season to taste with salt and pepper. Serve with lime squeezed over top, if you like.
Peppery Flank Steak Tagliata (Great for dinner)
INGREDIENTS
1 flank steak, about 2 pounds
Salt
Black peppercorns
1 small bunch rosemary (a fistful of sprigs)
6 garlic cloves, sliced
Extra-virgin olive oil
5 ounces arugula
Pecorino pepato, Pecorino romano or Parmesan, for shaving
1 lemon, cut in wedges
PREPARATION
Step 1
Lay flank steak on a baking sheet and season on both sides with salt. Put a handful of peppercorns on a cutting board and crush them by pressing firmly with the bottom of a sauce pan (or use a spice mill or mortar and pestle to obtain a very coarse grind). Measure 1 tablespoon of crushed pepper and sprinkle on both sides of steak. Strip leaves from rosemary. Sprinkle meat evenly on both sides with rosemary and garlic slices. Drizzle with 4 tablespoons olive oil, then massage with your hands to distribute, pressing pepper, rosemary and garlic into surface. Leave at room temperature for an hour (or refrigerate for several hours and bring to room temperature before proceeding).
Step 2
Meanwhile, heat oven to 450 degrees. Place a cast iron skillet large enough to hold the steak (or a heavy roasting pan) on the upper rack. Let skillet heat for at least 30 minutes.
Step 3
Carefully put flank steak in pan and close oven door. After 5 minutes, flip the steak (it should be well browned on the bottom) and cook just until juices appear on surface of steak, 3 to 4 minutes more for medium-rare meat. (Alternatively, cook steak under broiler about 2 inches from heat.) Remove steak and let rest on a carving board for 10 minutes.
Step 4
Cut meat on a diagonal, against grain, into thin slices. Arrange sliced meat on a large platter and surround with arugula. With a vegetable peeler, shave about 2 ounces of cheese over arugula. Drizzle with a little olive oil and garnish with lemon wedges.
**Tzatziki Tuna Salad, Ginger-Dill Salmon, Turmeric Black Pepper Chicken with Asparagus, Peppery Flank Steak Tagliata recipes courtesy of New York Times Cooking.
https://cooking.nytimes.com/recipes/1025393-tzatziki-tuna-salad
https://cooking.nytimes.com/recipes/1021938-ginger-dill-salmon
https://cooking.nytimes.com/recipes/1020970-turmeric-black-pepper-chicken-with-asparagus
https://cooking.nytimes.com/recipes/1014601-peppery-flank-steak-tagliata-in-the-oven