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You might have heard the old saying, “You are what you eat.” The food we eat has a huge impact on our bodies. It influences our health, lifestyle, motivation, and general well-being.

With so many processed food, junk food, and fast food options available, many of us tend to get a little lazy. We chug store-bought coffee the minute we wake up and grab a sugar-laden muffin after that. Even a leisurely sit-down breakfast is loaded with carbs if we don’t watch out. Pop-Tarts, waffles, pancakes, all of these items are delicious, but at what cost? We feel nice and full right then, but the exhaustion sets in very soon, and we start feeling hungry again in no time.

In contrast, according to many fitness enthusiasts and nutritionists, protein is your best friend. Here are some reasons why you should incorporate protein into your diet:

·       Protein fills you up and helps to retain a full feeling for a long time.

·       If you consume a protein-heavy breakfast, it gives you energy for the entire day.

·       Protein comprises amino acids, which are necessary for bone and muscle health.

·       With the right balance of protein, we can even enhance the fat-burning process in our bodies.

If we look at popular diets and healthy lifestyles today, most of them will focus on a healthy (not excessive) protein intake. So, what should we do to incorporate protein into our daily diets? You can start by balancing your protein intake with other food groups to enjoy the best results. Here we have compiled some delicious recipes to help you get started:

1. Healthy Chipotle Burrito Bowl

When it comes to incorporating protein into your diet, you can’t go wrong with protein-laden rice bowl ideas. You can check out rice bowls inspired by Japanese, Mediterranean, Mexican, and many other cuisines. Here’s a quick run-down of how to make this healthy chipotle chicken burrito bowl:

Total Time:

The prep time for this rice bowl is 5 minutes. The cook time is about 15 minutes, with 30 minutes required for the chicken to marinate. Making this dish will take a total of 50 minutes. 

Bowl Ingredients:

·       1 chicken breast, boneless and skinless

·       ½ cup uncooked white rice

·       ½ piece avocado

·       ½ tablespoon lime juice

·       ½ cup cooked beans (white or black)

·       2 tablespoons chopped cilantro

·       ½ cup cooked corn niblets

·       ⅓ cup cherry tomatoes, quartered

·       1 tablespoon Greek yogurt

·       ¼ cup sliced or chopped red onion

·       1 tablespoon jalapeno peppers, chopped

·       1 leaf lettuce

·       Salt to taste

·       ⅛ teaspoon ground pepper

Marinade:

·       1 tablespoon extra virgin olive oil

·       1 tablespoon fresh lime juice

·       ½ teaspoon paprika

·       ½ teaspoon ground cumin

·       ¼ teaspoon chili powder

·       ¼ teaspoon garlic powder

·       ¼ teaspoon onion powder

·       ¼ teaspoon dried oregano

·       Salt and pepper to taste

Instructions:

Make the chicken marinade by mixing all the ingredients together. Trim the chicken breast of any fat and dry it properly using a paper towel. Hammer the chicken until it’s flat. Place the fillets into the marinade. Cover and leave it for about half an hour. 

During this time, you can start cooking the rice in a rice cooker, pot, or whatever method suits you best. The standard ratio is 2 cups of water for 1 cup of rice. 

Prepare your grill or pan to 400 F. Grill the marinated chicken for 7 minutes on each side. Take the chicken off the grill and let it sit for some minutes. Slice it up for the rice bowl. 

Mix the cooked rice, cilantro, lime juice, salt, and pepper. Put a lettuce leaf in the serving bowl to act as a sort of cradle. Ladle in the rice, beans, tomatoes, onions, and corn inside the leaf. Finally, arrange the chicken slices on top. Add the avocado and jalapeno. Top the rice with some Greek yogurt just before serving it.  

2. High-Protein Muffins

Including protein in baked goods is a great way to make your kids’ food intake healthier. These protein-packed muffins are full of eggs, yogurt, and other healthy ingredients. Here’s a quick recipe to make about 2 dozen muffins:

Total Time:

The prep and baking time for this recipe is about 30 minutes in total. 

Ingredients: 

·       8 eggs

·       4 overripe bananas

·       1 tablespoon vanilla extract

·       1 cup plain yogurt or applesauce

·       ¾ cup cocoa powder

·       4 cups ground oats

·       1 cup sugar or ½ cup Stevia

·       1 tablespoon salt

·       1 tablespoon baking powder

·       1 teaspoon baking soda

Instructions: 

Preheat your oven to 350 F. Grease 24 muffin holders or tins with butter or oil. You can also use paper liners after greasing. 

Peel the bananas and mash them. Add the vanilla, yogurt, and eggs. Mix everything well. Pour in the oat flour and then the other dry ingredients. Mix the dry items together, and then start folding in the wet mixture in the same bowl. Once the batter is ready, pour it into the muffin tins. Pour any leftover batter into a loaf pan to make a larger portion.  

Bake the muffins at 350 F for about 20 minutes. If you have a loaf pan in there too, bake it for 35 to 40 minutes. Insert a toothpick in the middle. It should come out clean. 

3. Sweet Potato Hash with Eggs

Muffins are a snack, and rice bowls make a great lunch entree. What about a protein-packed brunch idea that’s quick, easy, and utterly delicious? This savory option uses sweet potatoes and eggs, with fragrant spices and the goodness of fresh vegetables. You can even make it for dinner without worrying about extra carbs.

Total Time:

The prep time for these hash browns is 20 minutes, while the cooking/baking party will take around 30 minutes. This brings the total time to 50 minutes. 

Ingredients:

·       2 medium sweet potatoes (cubed)

·       1 sheet of parchment paper

·       1 medium onion (chopped)

·       2 cloves garlic (finely chopped)

·       1 medium red bell pepper (chopped)

·       1 cup cooked black beans

·       1 cup cooked corn kernels

·       1 tablespoon plus 1 teaspoon olive oil

·       1.5 teaspoons chili powder

·       ¼ teaspoon ground cumin

·       ¼ teaspoon smoked paprika

·       Salt and pepper to taste

·       8 large eggs

Instructions:

Preheat your oven to 400 F. Line a large sheet pan with parchment paper. Mix the sweet potatoes with all the other ingredients except the eggs. Spread this mixture on the pan and bake it for around 20 minutes. Stir it after 10 minutes of baking. 

After 20 minutes, make 8 wells in the mixture. Crack an egg into each of them. Season the eggs with salt and pepper, and bake the whole thing again for about 10 minutes. 

Conclusion

With so many protein-rich options out there, you no longer have an excuse to skimp on this nutritious food group. These recipes are just the tip of the iceberg. There are many more combinations and ingredients available. Once you form the habit of incorporating protein into your diet, each meal will get easier to make. Enjoy your protein-rich meals and a healthy lifestyle by trying out the aforementioned delicious recipes today!