Egg whites and protein are not only found in breakfast eggs. We reveal 21 protein-rich foods and our favorite recipes.
The term protein is on everyone's lips. Here I explain what protein is and what it does to our body.
In addition, there are a few super delicious recipes around protein foods that are highly recommended. You can make them super easy at home.
Well, what is protein or protein now?
Proteins are amino acid chains and their quality is strongly dependent on the composition and the proportion of essential amino acids.
Protein is generally very important for our diet, because it contributes to muscle building, but also strengthens the immune system. But a very important point is also that the protein provides the person both physically and mentally with energy.
There are a total of 20 protein molecules that the human body needs to function well. 12 can be produced by the body itself, the remaining 8 must be ingested through food.
These foods contain particularly high levels of protein!
What happens if I don't eat enough protein?
If the body receives too little protein over a longer period of time, this has 2 effects. On the one hand, the immune system is weakened. And on the other hand, muscles are broken down.
But I can reassure you, in industrialized countries people hardly suffer from protein deficiency.
These are the symptoms of protein deficiency:
- Reduction of muscle mass
- Hair loss
- Weight loss
- Wrinkles and eye rims
- Fatigue
- physical weakness
So that you can start now but fit into the summer months, I tell you 21 protein recipes and foods that are also super for your summer body.
My Top 21 Protein Food Recipes
1. tuna salad
The tuna itself is not only very protein-rich but is also very rich in amino acids. Especially in the summer months, this can be easily combined with a light summer salad.
You can spice it up with tomatoes, peppers, onion, carrots and anything else you like.
Here is a recipe recommendation:
1 can tuna natural
1 spring onion chopped
1-2 tomatoes
Salad of your choice
1 pinch pepper & salt
Balsamic dressing
2. buttermilk
For the small hunger in between I recommend buttermilk with 1% fat content. The buttermilk contains the casein protein and is also very low in calories.
For fruit-flavored milk, you need to watch the sugar content. If you want fruity buttermilk, you can simply puree a few strawberries.
My favorite is to grab a few ripe bananas. Together with the cool buttermilk, it tastes really huge.
3. greek yogurt with fruits
This recipe tip is also super delicious. It's best to use low-fat Greek yogurt. You can get that in pretty much any supermarket.
Greek yogurt is a real protein bomb. It's so popular in the US that 35 % of all yogurts sold are Greek.
½ cup low-fat Greek yogurt
2 teaspoons mixed berries
2 teaspoon oatmeal
4. chocolate milk
This recipe tip probably reminds us all of elementary school days. But what you have to remember is that chocolate milk is full of so-called "high quality" proteins. It is especially recommended after a strenuous workout.
However, pick one that has a low sugar content.
5. chia pudding
Do you already know our Chia pudding recipes? These are also very rich in protein. Click your way through.
6. edamame
Edamame is one of the "in foods" at the moment. On social networks such as Instagram, food pics with edamame are booming right now. So what exactly is edamame?
Green soybeans are a specialty in Japan, the little green superstars not only contain a lot of protein but are also said to have a positive influence on the immune system.
You can find the soybeans in Asia restaurants or in Asia supermarkets.
So go for it with the healthy runner beans ☺.
7. cream cheese
A super tip for a high protein food is the granular cream cheese or cottage cheese. Price-wise, this food is suitable for any budget.
If you find the cream cheese too boring on its own, you can of course pimp it.
For those of you with a sweet tooth, I would recommend doing this with applesauce. All others can resort to herbs such as chives.
There are no limits to your imagination in this regard.
8. hen egg
The chicken egg is the classic among protein foods. There are actually no limits to the preparation of chicken eggs: whether scrambled eggs, fried eggs or breakfast eggs.
But if you want to prepare them in a calorie-conscious way, you should rely on boiled eggs. The egg already contains enough fat.
9. goji berry
Goji berry is very famous, among other things, because many celebrities swear by this fruit.
The berry is very high in protein and is suitable for eating alone, but also as an icing on the salad.
Also dried the berry makes a good impression for example in muesli or yogurt.
10. almonds
Almonds offer themselves as an excellent source of protein. Contrary to all prejudices, almonds and also other types of nuts do not make you fat if you listen to your feeling of satiety.
Most of the time, after eating a handful of almonds, you are full anyway. So almonds can also replace a meal or the chocolate bar in the morning when time is tight.
11. turkey meat
Turkey meat is a universally popular source of protein. The protein content is extremely high compared to other types of meat.
Turkey meat is ideal for marinating, grilling or roasting. There are no limits to creativity here.
A little tip on the side: After marinating, you should put the meat in the refrigerator for a few hours to let it marinate. Poultry should also always be prepared until you can no longer see any pink meat.
12. low fat curd
In addition to the aforementioned Greek yogurt, low-fat cottage cheese is also a super protein-packed source.
For many people, the low-fat quark is a little too acidic. That's why you can also give free rein to your imagination and pimp the quark as you like. For example, with nuts, fruits or even with maple syrup.
Especially in summer temperatures, such a light snack in between is a blessing. Try it out!
13. tofu
Tofu which is derived from soybeans is also a super source of protein.
Meanwhile, there is tofu in all variations, due to its tastelessness tofu is also versatile. Often it is fried like meat or you can find it on salads or breads. Just taste it!
14. camembert
All cheese lovers can now breathe a sigh of relief. The Camembert contains a lot of protein and tastes delicious cold but also baked or warmed.
In the warmed and baked form of Camembert jam (cranberry) is particularly suitable as a garnish. Go for it with the cheese!
15. peanut butter
Peanut butter fans can also rejoice. Peanut butter is a super source of protein. But beware: it is very high in calories. Peanut butter can be used in many ways.
On the one hand it is suitable as a dip for fruit, for example, but on the other hand it is also super suitable for baking or simply as a spread on bread.
16. feta
Protein foods: Would you have thought that sheep's cheese contains a lot of protein?
Feta has now established itself as an absolute classic in Austrian and German kitchens. It is eaten with vegetables, for example, tomatoes, zucchini, but also with salad feta is very good.
Feta has now become a real all-rounder.
17. cashew nuts
Cashew nuts also have a high protein content. Mostly they are contained in the so-called "trail mix" and are considered as "brain food". You can find cashew nuts but also often in oriental dishes. And meanwhile also already salted in the snack shelf.
18. quinoa
Quinoa has experienced a real boom in recent years. The cereal originates from the Andes and is considered very rich in protein.
Quinoa is often used in salads, but this grain also does very well as in a casserole.
19. mung beans
However, mung beans also turn out to be a real insider tip. These are full of protein.
They are eaten in hot dishes, but they also make a great addition to salads.
So go for it, try out the little protein suppliers!
20. salmon
Salmon is also super protein-rich. The popular fish can be eaten in different variations, be it steamed or fried with a vegetable garnish or raw as sashimi or processed into sushi.
21. lenses
Lentils are also excellent sources of protein, they come in a variety of colors and can be used in many different dishes. It's definitely worth trying out these protein bombs.
My tip: Cook lentils in salted water and then roast them with onion. It may not look very appealing in terms of color - but it tastes heavenly.
Our Tip:
I hope there were a few protein foods for you and now nothing like ran to the protein bombs☺
Do you have any other recipes? I look forward to your suggestions:)
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