You can make a scrumptious black bean salad in just minutes.
Whether you are on a strict high protein diet or are just looking for new and simple ways to enjoy protein foods, you will probably be happy to learn that you can have variety and mouth watering flavor without sacrificing a lot of time in the kitchen. Many high protein recipes can be quickly prepared and enjoyed alone or with several guests.
Protein Bar
This no-bake protein bar, which has 21g of protein per serving, is easy to make and does not contain any sugar or unnatural ingredients. You will need 1/2 cup of both oat flour and uncooked dry oats, 5 tbsp. of natural smooth or chunky peanut butter, 1 tsp. of vanilla, 1 cup of non fat dry milk, two tbsp. of flax seeds, 1/2 cup of water and six scoops of chocolate whey protein.
Spray an 8-inch by 8-inch baking dish with an organic nonstick cooking spray. Then, place all of the dry ingredients into a mixing bowl and stir thoroughly. Add the peanut butter, water and vanilla to the dry mixture. Use a rubber spatula or wooden spoon to stir the mixture until a dough forms. Then, spread the dough into the pan. Refrigerate for at least three hours and then cut into nine squares. Store the bars in an airtight container or plastic Ziplock bag.
Black Bean Salad
This enormous black bean salad recipe, which has approximately 57 grams of protein, can be made quickly and served to up to six people. You will need salad greens, 3 cups of cooked or canned black beans, 1/3 cup of sliced almonds, 1/4 cup of feta cheese, 1 tbsp. of honey, 1 tbsp. of white wine vinegar, 2 tbsp. of lime juice, one clove of garlic,1/2 tsp. of mustard and 1/4 cup of extra virgin olive oil.
Blend the vinegar, lime juice, garlic clove, mustard and honey together in a food processor or blender. Add salt to taste. Toss the salad greens into the dressing and arrange it on a large platter. Toss the almonds and the beans together and arrange them over the salad greens. Serve immediately.
Turkey Cutlets
This turkey breast recipe, which has 28g of protein per serving, can be served with a fresh garden salad or lightly steamed vegetables. You will need 1 lb. of turkey cutlets, 1 tbsp. of Worcestershire sauce, 1 tsp. of dried or fresh parsley, 1 tsp. of Dijon mustard and 2 tbsp. each of freshly squeezed lemon juice and lemon pepper seasoning.
Spray a large skillet with nonstick cooking spray and heat the skillet over medium heat for about 30 seconds. Sprinkle the lemon pepper seasoning over both sides of the turkey cutlets. Place cutlets in skillet and sauté them for three to five minutes on each side. They should be browned on the outside and cooked through. Mix the remaining ingredients in a small bowl, then add the mixture to the pan and cook for an additional three to five minutes. You can garnish the turkey breasts with the parsley and fresh lemon wedges.
Protein Needs
Your ideal daily protein intake should be determined by your weight, your exercise regimen and your overall fitness goals, so it is a good idea to find out exactly how much protein you need to eat everyday to support your lifestyle. You can find personally tailored formation online at websites such as How Much Protein or through a consultation with a certified nutritionist or weight trainer.
For example, a person who weighs 140 pounds, eats three times per day and is interested in losing weight should eat 37 to 47g per meal or 112 to 140g per day. Once you find out how much protein you need per day, you can support your diet with protein-rich meals and snack foods that include nuts, seeds, beans, cheese, red meat, seafood, eggs and peanut butter.
Tags: peanut butter, salad greens, will need, bean salad, black bean