Good Food

Friday, February 1, 2013

14 healthy dishes with 20 grams of protein

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woman eatingBrooklyn Bridge Boot Camp founder and star nutritionist Ariane Hundt is protein’s biggest fan. Her must-know reasons? Protein makes you full, signals your body to burn fat, and feeds your muscles for a toned, lean look.

Hundt recommends eating 20 grams of protein five times a day, whether you're looking to maintain your weight, lose pounds, or gain muscle mass. “One-hundred grams of protein is an average number,” says Hundt. “It’s a moderate protein diet.”

But hitting that number is not always a piece of cake (or steak). “Vegetarians or vegans have to rely on soy, beans, grains, and protein powder to make it work,” she says.

We picked Hundt’s brain to create these 14 simple, protein-packed dishes—for vegans and carnivores alike—to make it easy to hit your protein quota. —Amy Eley and Melisse Gelula


Photo: Olivecocomag.com


 
Kale & Tofu SaladKale & Tofu Salad (17g)

“Finding protein sources that are not from animal sources is a challenge,” shares Hundt. But it’s one you can conquer with this kale & tofu salad.

Raw kale (4g)
Tahini (3g)
1/4 cup avocado (1g)
Diced Organic Baked Fresh Tofu (9g)

Photo: Weheartit.com

 
Quinoa BowlQuinoa Bowl (18g)

Quinoa and lentils team up in this dish to deliver a protein punch.

1 cup quinoa (8g)
1/2 cup lentils (9g)
1/2 cup roasted tomatoes (1g)

Photo: Pinterest

 
Chocolate Chia Pudding
Chocolate Chia Pudding (21g)

This chocolate chia pudding is great for any meal, including dessert.

1 large pitted date (0g)
1 tbsp chia seeds (2g)
1 cup almond milk (5g)
1 scoop Nature's Plus Spiru-Tein Whey Chocolate Protein Powder (14g)
1 tsp cinnamon powder (0g)

Photo: Pinterest

 
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Vega OnePlant-Protein Smoothie (16g)

Hundt recommends Vega Protein Powder in smoothies for those who don't want whey.

1 handful of spinach (1g)
1/2 cup blueberries (0g)
1 scoop of Vega One Protein Powder (15g)

Photo: Google

 
Almond ButterAlmond Butter Toast (21g)

Hundt would want you to be wary of the amount of carbs in this meal, if you're trying to lose weight. So you can split this recipe in half to trim them back.

Two slices toasted Ezekiel 4:9 Flax Sprouted Whole Grain Bread (10g)
2 tablespoons PB2 Powdered Peanut Butter (5g)
1 hard boiled egg (6g)

Photo: Pinterest

 
Tofu SteaksTofu Steaks over Mashed Cauliflower (23g)

When it's roasted and mashed, cauliflower stands in for potatoes as a creamy comfort food.

Mashed cauliflower (11g; whole cauliflower recipe yields 23g)
Tofu steaks (Organic Baked Fresh Tofu, 9g per serving)
1 cup broccoli (3g)

Photo: Pinterest

 
Cauliflower SteakRoasted Cauliflower Steak and Lentils (23g)

Surprise! One large head of cauliflower has 20 grams of protein.

Roasted cauliflower steak (7g)
1/2 cup lentils (9g)
1 cup wilted spinach (2g)
1 oz. crumbled goat cheese (5g)

Photo: Pinterest

 
SalmonGrilled Salmon with Broccoli (21g)

To hit 20gs, Hundt recommends choosing a piece of fish that's the size and thickness of your palm.

3-4 oz. grilled Salmon (19g)
1 cup broccoli (3g)

Photo: Pinterest

 
SashimiTuna Sashimi (21g)

Skip the flimsy carbohydrates from white rice in your maki rolls and order the sashimi at your fave sushi place.

Three 1-oz pieces of tuna sashimi (21g)

Photo: Flickr

 
Oatmeal Oatmeal with Blueberries (22.5g)

Hundt recommends no more than 10 blueberries to moderate sugar intake.

2/3 cup of steel-cut oats (19g)
10 blueberries (1g)
1/2 cup of almond milk (2.5g)

Photo: Pinterest

 
Egg SaladEgg Salad (35g)

Instead of mayo in your egg salad, use Greek yogurt for a healthy (yet tangy) higher protein lunch.

Egg salad (2.5 eggs is 15g)
Plain Greek yogurt (17–20g carbs)
Celery (0g) and sliced cucumbers (0g) for dipping

Photo: Pinterest

 
Collard WrapCollard Wrap with Edamame Hummus (14g)

In this sandwich wrap, collard greens serve as your "tortilla." Spread your favorite hummus over the greens and roll it up.

Collard greens (4g)
Edamame hummus (8g)
Cheese of choice (Daiya 1g; traditional 5–8g per oz.)
1/2 cup tomato (1g)

Photo: Pinterest

 
Bean & Greens Soup Pinto Beans, Roast Peppers & Kale Soup (18g)

Sprinkle an ounce of grated Parmesan (1g) on this dish for a little extra protein.

Photo and recipe: Food52.com

 
Cottage CheeseCottage Cheese with Apples and Cinnamon (20g)

Hundt suggests choosing low-sodium, low-fat cottage cheese for this easy protein breakfast.

3/4 cup small curd cottage cheese (20g)
Sliced apples
Dash of cinnamon

Photo: Pinterest

 
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