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Published: 6th June 2019
Protein isn’t just a necessary part of our diet anymore, but a bit of a food trend too. We hear a lot about protein shakes and ‘high protein’ snacks but what is protein and why do we actually need it?
Protein is responsible for helping the body build and repair muscle and tissue, hence it is essential for our bodies to feel strong and functional and this is also the reason why people looking to gain muscle mass consume a lot of it.
The NHS recommends all children and adults have ‘some’ protein in their diet in some form. They recommend you choose leaner cuts of meat and reduce the amount of red and processed meats eaten. The NHS also recommends adults eat at least two portions of fish a week and also advise you to look to incorporate other low-fat sources of protein such as pulses, beans and lentils as these aren’t just high in protein but fibre, vitamins and minerals too.
So, you need protein for a healthy diet but you also need to track your calories – not a worry! Here are our top low calorie but high protein meals that are also quick and easy to make!
Sweet and Sour Chicken Stir Fry
A stir fry is one of the quickest and easiest meals you can make and this delicious sweet and sour chicken stir fry is packed full of vegetables and protein!
The following quantities will feed one:
Ingredients:
125g Diced Chicken Breast
100g Tenderstem Broccoli
130g Red/Orange Pepper
150g Beansprouts
75g Sugar Snap Peas
75g Fine Rice Noodles
60g Sweet and Sour Stir Fry Sauce
Calories Per Portion: 461
Protein Per Portion: 43g
Method:
Rainbow Vegetable Omelette
Another quick and healthy meal and this one is even suitable for vegetarians, this three egg rainbow vegetable omelette packs in plenty of protein and even a few of your 5 a day!
The following quantities will feed one:
Ingredients:
3 Large Eggs
130g Red Pepper
90g Spinach
90g Chopped Red Onion
80g Tinned Sweetcorn
Calories Per Portion: 401
Protein Per Portion: 29.45g
Method:
Turkey Burgers with Cranberry Cheese
Turkey is one of the best sources of protein you can buy and is also low in fat and calories and what better way to get it into your diet than with these tasty turkey burgers with cranberry cheese, inspired by a BBC Good Food recipe!
The following quantities will make one burger:
Ingredients:
140g 2% Fat Turkey Mince
½ Red Onion, diced
½ Garlic Clove, minced
1 Egg
½ Granny Smith Apple, grated
1 Teaspoon Dried Oregano
½ Teaspoon Paprika
20g Wensleydale with Cranberries
1 Gluten Free Brioche Burger Bun
1 Large Lettuce Leaf
1 Teaspoon Mayonnaise
Calories Per Portion: 550*
Protein Per Portion: 50.25g*
*approximate values
Method:
Tuna and Tomato Pasta Bake
Tuna is an affordable and high protein ingredient to keep in the cupboard and this tomato and tuna pasta bake is a super easy way to get your protein in for the day
The following quantities will feed four:
Ingredients:
200g Brown Rice Pasta
320g Tuna in Spring Water
320g Tinned Sweetcorn, drained
500g Passata
1 Clove Garlic
Salt
Pepper
Dried Oregano
80g Cheddar Cheese, grated
Calories Per Portion: 295*
Protein Per Portion: 23.9g*
*approximate values
Method:
So, that’s our four favourite low calorie yet high protein meals but which sounds nicest to you? Let us know which one you’re looking forward to trying!