Dr. Ahmed
Proteins are the building blocks of our body. Diets that are poor in proteins result in muscle wasting and other diseases. 5 of the most common and Easy High Protein Dinner Recipes are presented here by our nutritionist.
Introduction:
As it is well known that every meal in a day has its importance and if neglected it can be harmful in the long term.
Every meal should be eaten at its perfect time. As breakfast is considered the most essential meal of the day, dinner has its due importance as well.
Eating a healthy dinner with a balanced amount of nutrients can be a leading route to a quality lifestyle.
Some people choose to eat a high protein diet for several reasons. It can be for health reasons or for reducing weight.
In any way, it can be beneficial and here we have a detailed explanation of how you can incorporate high protein recipes into your dinner.
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What is The Normal RDA for Protein?
There is a thin line between eating in moderation and overdosing on a nutrient. So, it is of crucial significance that protein must be eaten as it is recommended and even if eaten in high amounts this should not cross the line.
The normal RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight. [Ref]
This RDA is not the minimum amount that should be consumed, it is actually a generous amount itself.
Following is a list of high-protein dinner ideas and Easy High Protein Dinner Recipes that can be easily incorporated into your daily routine.
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Low Fat Beef Steak
Even though red meat is not well accepted by some people for personal or religious reasons. Nevertheless, beef is an exceptional source of protein.
There are many ways to cook beef and make it a part of your meal. One such was a dish called a beefsteak.
If you are looking towards a high protein meal, it is still necessary to cut down on fat.
Low-fat beefsteak Recipe:
Choose a lean portion of beef such as sirloin, tenderloin, or brisket.
If you choose to make your steak through grilling then you should go for a gas grill rather than charcoal grilling in order to prevent the carcinogenic agents from sticking to the meat.
Coat the steak, slightly, with some olive oil so it does not stick to the grill. Make sure your grill is preheated prior to placing the steaks on it. Cook each for approximately 5 minutes.
If the weather is not in favor of grilling, you can always choose to broil the steak on a broiler pan. For this, you have to preheat the broiler pan to 260 degrees celsius.
Keep your steak at room temperature prior to broiling. Season it with pepper and salt. Keep broiling until the internal temperature is around 62 degrees celsius.
Chicken Meatballs
Chicken is another great source of protein, particularly for those who are not fond of red meat. A single serving of chicken meatballs contains about 11 grams of protein.
Probably the easiest way to add some extra protein to your diet is a bunch of chicken meatballs.
Chicken Meatballs Recipe:
Take 450 grams of ground chicken, one egg, 1 tsp salt, 1/2tsp onion powder, 2tbsp olive oil, ½ cup breadcrumbs, and other seasonings of your choice.
Mix all these ingredients in a bowl and make as many small balls as you can, then place butter paper on an oven tray and place all the meatballs on top. Keep the oven preheated to about 400 degrees and bake for around 30 minutes.
Lentils and Beans Salad
There are two ways to acquire protein, one from animal origins and the other from plant origins. Here, in this dish, we have combined two of the best sources of plant-based protein.
In one cup of lentils, you get 18 grams of protein and in a half cup of beans, you get 8 grams of protein.
Lentil and Beans Salad Recipe:
Take one cup of lentils and boil. Do the same with a half cup of beans. Mix these two in a bowl after boiling. Add your seasonings of choice like pepper and salt. You can add olive oil as a dressing as well.
In order to improve the nutritious worth of this salad, you can choose to add lettuce leaves to it as well.
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Egg and Chicken Sandwich
Sandwich is a flexible meal option as it can be eaten as a snack or in your breakfast. But adding it to your dinner can do no harm. The egg has a great reputation of being a good source of protein and so does chicken.
One large egg gives you about 6 grams of protein. Combine it with 2 slices of brown bread which gives you 6.8 grams of protein and you have your high protein needs fulfilled.
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Egg and Chicken Sandwich Recipe:
Make an omelet and boil the chicken and shred it.
Grab 2 slices of brown bread and put the chicken shreds and omelet between them
Vegetables like onions and tomatoes can be added to the sandwich as preferred
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Grilled Fish:
A healthy source of animal protein is fish. Fish is not only full of protein but other nutrients like omega 3 fatty acids, riboflavin, etc. For heart patients, the consumption of fish at least twice a week is recommended.
In 100 grams of fish, you can get about 22 grams of protein which is totally enough.
Grilled Fish Recipe:
Take 450 grams of fish, 3 teaspoons of canola oil, ½ teaspoons of pepper, 1 lemon, ½ teaspoon of garlic powder.
Coat the fish piece with canola oil and add pepper and garlic powder. You can coat the fish with breadcrumbs if you prefer.
Keep the grill heated prior to positioning the fish on top of it. Preferably select a gas grill for this. Cook for roughly 30 minutes on each side.
Pair this with some low-fat yogurt.
Tips for Eating a High Protein Dinner
A high-protein meal can be beneficial especially if you choose to lose some extra pounds as this protein intake will be enough to prevent the breakdown of muscle protein for the production of energy.
Nevertheless, it is of great importance to keep your protein intake within the recommendations. Excess of everything can be detrimental to health. Always choose to go for healthier options of high protein meals.
