Although I am no nutritionist, I know how amazing prioritizing protein makes me feel. Whether you’re aiming to build muscle, manage your weight, or just make healthier choices, incorporating more protein into your meals can be a game-changer. Protein helps keep you fuller for longer while being versatile and delicious. Here are some easy, practical tips for creating high-protein, low-calorie meals that are both satisfying and nutritious!
1. Choose Lean Protein Sources
When trying to boost protein without adding too many calories, lean meats and plant-based proteins are your best friends. I ALWAYS have a protein prepped in the fridge that I can throw into a taco, a bowl, a salad, or just eat on its own as a snack. My go-to’s are chicken breast, ground turkey, ground beef, and shrimp. These options are naturally lower in fat, and they’re easy to incorporate into everyday meals.
Spicy Chicken Taco Recipe
My absolute go to weekly recipe is ground chicken tacos. So yummy, so easy!
1) Siete seasoning with a protein in the skillet.
2) After Cooked: Top with shredded cheese, and some pico de gallo.
Secret tip: Mix in a frozen bag of cuban style cauliflower rice with the ground chicken, more volume, nutrients, and of-course more filling. I also love the frozen fajita style veggie mixes you can find at any grocery stores, cheap and easy addition to this meal!
2. Egg Whites
Eggs are a classic high-protein food, but the yolk carries additional calories. If you’re looking to lighten things up, try using additional egg whites in recipes like scrambles, omelets, or even baking for an extra protein punch!
Famous “Breakfast” tacos
These tacos are my absolute fixation year round.
1) Pico in a saucepan for a few seconds on high, optional: spinach
2) Toss the eggs straight into the pan and additional egg whites if desired, cook until yummy consistency.
3) Siete almond flour tortilla in the microwave for 30 seconds with optional cheese/ refried black beans smothered on top. Then just plate it. Incredibly simple and light, but delicious.
3. Incorporate Greek Yogurt
Greek yogurt is a powerhouse when it comes to high-protein, low-calorie foods. It’s incredibly versatile and can be used in sweet or savory dishes. Use it as a base for smoothies, salad dressings, or sauces. You will be shocked how it’s taste goes with anything! Try Greek yogurt in place of sour cream for tacos or baked potatoes. The perfect ranch dip: greek yogurt and ranch seasoning, For a sweet snack, mix it with frozen berries and a handful of chocolate chips.
5. Add Protein Powder to Recipes
You don’t have to limit protein powder to shakes. It’s a great addition to pancakes, oatmeal, and even baked goods. Look for a high-quality protein powder with minimal added sugars or artificial ingredients.
Protein Latte
Add a scoop of vanilla protein powder to your milk and shake it before incorporating it into your iced latte. Boom, the sweetener is covered and it will keep you fuller for longer.
6. Snack on High-Protein, Low-Calorie Foods
Snacking can be tricky when you’re trying to stay healthy, but there are plenty of high-protein, low-calorie options that won’t derail your goals. Keep snacks like hard-boiled eggs, low-fat cottage cheese, or roasted chickpeas on hand for a quick protein fix.
Favorite Ranch Cucumber Salad
Mix any raw veggies together and some cottage cheese and seasoning: Chopped cucumbers, onions, tomatoes, feta cheese, ranch seasoning, garlic powder, cottage cheese. SO GOOD.
7. Bulk Up with Veggies
Vegetables are naturally low in calories and can help you feel full without adding too many extra calories. Adding veggies to your meals increases the volume, making you feel more satisfied. Plus, they bring essential vitamins, minerals, and fiber to the table.
Quick Tip: Toss roasted veggies like broccoli, cauliflower, or bell peppers into your meals for added fiber and nutrients. Sneaking them into pasta sauces, or crock pot recipes, or chicken bakes is so so easy.
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