In today's article we propose 5 recipes with protein -rich foods. Remember that proteins are essential in our diet, since they participate in numerous functions in the cells of the human body. They are part of basic tissue structures, perform metabolic functions, collaborate in nutrient absorption, oxygen transport ... Therefore, we will create appetizing and easy versions to meet our requirements. As we always tell you, The amounts must adjust to each person and context. The general recommendation of protein intake is 0.8g x kg of weight. And when we are facing contexts where a higher physical activity is performed, the recommendations range between 1.4-2.4g x kg of weight. Remember that you can always replace an ingredient of the recipe with another resemblance you have in your pantry or that you may like it more.

Poke Bowl of Tuna and Quinoa

Ingredients

Tuna or salmon: If you do not have time to cook it, you have highly recommended can options (we recommend you buy it naturally)
Quinoa
Onion
Spinach leaves
Mango (optional)
Condiments you can use: salt, garlic powder, cumin ...

Elaboration

Wash the quinoa previously and boil.
Cook the tuna or salmon if necessary (grilled, oven, airfryer ...) and take the opportunity to sauté the onion. In this step you can season to give more flavor to the fish.
Take a bowl and put spinach leaves on the base, add the cooking quinoa, and tuna or salmon. If you like sweet and salty contrast, we recommend you add chopped mango. The mixture is brutal, and so you have more vitamins and minerals in your preparation. It season to taste and enjoy.

Tuna gives us about 20 gr of protein per 100 gr of product. And quinoa gives us 14 gr of protein per 100 gr of product.

Boloñesa paste

Ingredients

Textured soy
Onion, zucchini, red pepper
Natural or boat fried tomato.
Lentil paste
Mozzarella grated

Elaboration

Soak with hot water the amount of textured soy that we are going to use. Leave at least 30 minutes to soften.
Cut the onion, zucchini or red pepper as small as possible and fry. Put the lentil paste to boil and reserve.
Drain textured soy and add to the sauce. Remove well and let cook for a few minutes. Add tomato sauce and let cook. Once ready, remove with the lentil paste and add mozzarella on top.

The textured soy gives us 51 grams of protein per 100 gr of product. And lentil paste, about 26 gr of protein per 100 gr of product.

Frozen

protein ice cream

Now with the summer, it is normal to feel less appetite towards certain foods, so we propose to elaborate your own homemade ice cream, without giving up that they are suitable to nourish us correctly. This option is perfect for a snack.

Ingredients

Protein yogurt or natural Skyr.
Fruit to chopped taste
Mischievous peanut
Chocolate ounces 85%
Coconut oil (very little amount, is to melt the ounces)
Protein Scoop (optional)

Elaboration

Pour in a blender glass, the amount of Yogur Skyr, the chopped and peeled fruit (save a little to decorate), half a amount of peanut powder that we are going to use (reserve the other half) and the protein scout.
Crush all about 30-45 seconds. Pour into a bowl and take the freezer for about 20 minutes.
Derretir chocolate ounces with a little coconut oil, we recommend doing so in the microwave small heat touches.
Remove the bowl from the freezer and throw the melted chocolate on top, which is going to solidify. Sprinkle the rest of peanut powder and decorate with the fruit we had reserved. And enjoy!

Yogurt sky o Proteic provides about 11 gr of proteins per 100 gr of product. The peanut powder gives us about 4.7 gr of proteins per 10 gr of product (which is equivalent to a rasa spoon)

Cold chickpea and prawns salad

This option is very nutritious, easy to digest and you can also include it in your summer dinners. The mixture is delicious.

Ingredients

Cooked chickpeas (boat options are very good)
Prawns
Avocado
Lima or lemon
Purple onion
EDAMAMES
Garlic
Cumin
Oil

Elaboration

Sauté a clove of garlic and add the purple onion and prawns. Condicate with cumin, cook for a few minutes and reserve.
Boil the Edamames in a pot.
The chickpeas can drain them and use them like this, or give it a touch in the airfryer or oven so that they are more toasted, it is an optional step.
In a bowl mix all cooked ingredients, add the chopped avocado and dress with oil, salt and lemon or lime.

The chickpeas give us about 20 grams of proteins per 100 gr of product. The prawns provide about 22 grams of protein per 100 gr of product. The Edamames give us 42.2 gr of protein per 100 gr of product.

BACHOUSE IN SAUCE

We will elaborate the meatballs at home, since with this recipe they are super fast to do.

Ingredients

500 gr Picada veal meat approx
1 egg
2 grated zucchini
Salt and pepper to taste
Ketchup
Chilli
Onion
Lemon zest
Cinnamon
Rice

Elaboration

It is a bowl mix the meat, the egg, the grated zucchini, salt and pepper. Form ball-sized balls so that they are easier to cook. In a pan with a little olive oil, fry until the meat is well cooked.
In another pan, add olive oil, cut onion and chilli. Cook over very slow heat. Add the tomato sauce, the lemon zest and a touch of cinnamon. Leave over low heat. Once ready, serve the meatballs next to the sauce. If you want to accompany them with a garnish, we recommend boiling rice. You will love the mixture.

Veal meat provides about 24 gr per 100 gr of product, in addition to being a high biological value protein. The rice gives us about 4.2 gr of protein per 100 gr of product. We remind you of the importance that in all our meals there is a good proportion of each macronutrient. In this case we will enhance the amount of protein, but we do not forget the carbohydrates that provide us with foods such as chickpeas, lentils, quinoa ... and healthy fats such as peanuts, avocado, salmon. In addition to vitamins and minerals with foods such as spinach, various fruits, onion ... Content written by: https://fabsnutri.es/ https://www.instagram.com/fabsnutri/