Protein meals

Protein meals

5 healthy high-protein meals you can make in 20 minutes or less

1. Sweet corn tuna salad

  • 1 cup of sweet corn
  • 180 g of tuna
  • 1 small onion cut in rings
  • 2 potatoes cut in cubes
  • 100 g of organic goat feta cheese cut in cubes
  • extra virgin olive oil

    Preparation: Boil potatoes and sweet corn separately. Place potatoes, sweet corn and onion, feta in large bowl. Add tuna and oil. Mix all together. Serve.

2. Mediterranean tuna salad

  • lettuce
  • 200 g of cherry tomatoes
  • 1 small onion cut in rings
  • 1 green capsicum cut in cubes
  • 1 cucumber
  • ½ cup of olives
  • 100 g of goat feta cheese cut in cubes
  • 1 table spoon of oregano
  • pepper

    Preparation: Place lettuce, tomatoes, onion, cucumber, capsicum, feta, olives and oregano in a large bowl. Season with pepper, add undrained tuna. Toss gently to combine. Serve.

3. Chicken salad with avocado and cashew

  • 1 avocado
  • 100 g of cashew
  • 500 g of chicken breasts cut in cubes
  • lettuce
  • 200 g of cherry tomatoes
  • 1 small onion cut in rings
  • 1 cucumber
  • ½ cup of olives
  • 1 lemon
  • extra virgin olive oil

    Preparation: Season chicken breast with salt and pepper, than grill it. Place all ingredients in large bowl, drain lemon and add some extra virgin olive oil. Toss gently to combine. Serve.

4. Mediterranean salmon salad

  • For the salad
  • 300 g of salmon fillets
  • 1 teaspoon dried Italian seasoning
  • salt and pepper to taste
  • 1 teaspoons olive oil
  • lettuce
  • 1 cup cherry tomatoes
  • 1 cup cucumber quartered and sliced
  • ½ cup of olives
  • ¼ cup red onion thinly sliced
  • 1/3 cup feta cheese crumbled
  • ¼ cup fresh dill minced
  • 1 avocado peeled, pitted and sliced
    For the dressing
  • ¼ cup olive oil
  • 1 teaspoon of mustard
  • 2 tablespoons red wine vinegar
  • 1 tablespoon lemon juice
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ½ teaspoon dried oregano
  • salt and pepper to taste

    Preparation: Season salmon with olive oil, italian dressing, salt and pepper. Bake it. While the salmon is baking, place the lettuce, tomato, cucumber, olives, red onion, feta, dill in a large bowl. Toss gently to combine. Arrange the avocado over the top.

    In a small bowl, whisk together all the ingredients for the dressing. Let the salmon cool for 5-7 minutes.

    Place the salmon fillets over the lettuce mixture. Drizzle the dressing over the salad. Serve.

5. Beef and broccoli

  • 3 tablespoons of cornstarch
  • 500g of steak, cut into small cubes
  • 1/2 cup low sodium soy sauce
  • 1 tablespoon minced garlic
  • 2 teaspoons grated fresh ginger
  • 4 cups small broccoli florets
  • 1/2 cup sliced white onions

    Preparation: Whisk together 2 tablespoons cornstarch with 3 tablespoons water in large bowl. Add the beef to the bowl and toss to combine.

    Whisk together the remaining 1 tablespoon cornstarch with the soy sauce, garlic and ginger in separate small bowl. Set the sauce aside.

    Heat a large non-stick pan over medium heat. Add 1 tablespoon of water and once it is hot, add the beef and cook, stirring constantly until the beef is almost cooked through. Add water occasionally. Transfer the beef to a plate and set it aside.

    Add 2 tablespoon of water to the pan and once it is hot, add the broccoli florets and sliced onions and cook, stirring occasionally, until the broccoli is tender, about 4 minutes. Add water occasionally.

    Return the beef to the pan then add the prepared sauce. Bring the mixture to a boil and cook, stirring, until the sauce thickens slightly. Serve.

This is just 5 healthy high- protein meals. You can find tons on internet. Without restriction you can start changing your lifestyle. You can check our post about 7 rules for healthy life.

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