Cooking with Tammy Kelly: Why Choose Protein for Lunch?
For a couple of years or more protein has been the buzz word for dieting, especially among the aging population. What are the benefits of increasing the amount of protein in your diet and what are some ways to do it safely?
Per the Dietary Guidelines for Americans for 2020 to 2025, adult females are recommended to consume at least 46 grams of protein per day, and adult males are recommended to consumer 56 grams of protein per day. These amounts prevent deficiency, but most of us could benefit from an even higher protein intake. Doesn’t sound like much, but start counting and you will see it isn’t as easy as you think!
This article is focusing on protein and lunch ideas, because most of us revolve our dinner menu around a protein, but lunch often gets neglected. Protein aids in boosting metabolism and increasing fat burning, reduces afternoon and evening cravings and reduces appetite, contributes to lowering your blood pressure, is great for your bones, and increases muscle mass and strength. (especially in those over 65 years of age).
When building your high protein meals, here are some foods that are high in protein include; animal foods, chicken, fish, turkey, Greek yogurt, eggs, tuna, dairy and beef, and plant-based foods, beans, buts, soy products, lentils and edamame.
Give some of these fairly simple recipes a try, hope you will enjoy!
High Protein Cottage Cheese Pizza Bowls
(This one is a take on a viral Tik Tok post, I couldn’t wait to try it!)
1 ½ cups low-fat cottage cheese
1/3 cup low sugar marinara sauce, divided
2 tablespoons Parmesan cheese, I prefer shredded but you can surely use grated
½ teaspoon garlic powder
½ teaspoon Italian seasoning
¼ cup diced green bell pepper, divided
¼ cup diced red or orange bell pepper, divided
¼ cup diced onion, divided
¼ cup mini uncured, if you can find it, mini pepperoni
¼ cup mozzarella cheese, shredded
Pinch of red pepper flakes, optional
Combine cottage cheese, Parmesan cheese, ¼ cup marinara sauce, garlic powder, and Italian seasoning. Stir in half of the bell peppers, onions, and pepperoni.
If making two individual servings divide the mixture into two oven-safe containers. Top each container with one tablespoon of marinara sauce and sprinkle two tablespoons of shredded mozzarella over each. The recipe can also be done in one dish and spooned out.
Divide the remaining bell peppers, onions and pepperoni over the top of each bowl, over the one. Add an extra sprinkle of Italian seasoning over the top and red pepper flakes, if using.
Bake at 425 degrees for 10-12 minutes. If you like the top a little crisp feel free to brown it before removing from the oven.
Can be served as a bowl or as a dip for vegetables. Or crackers.
The Very Versatile Protein Packed Yogurt Bowl
1 cup plain Greek yogurt (8 ounces)
1 scoop chocolate protein powder (about 1/4 cup)
1 tablespoon peanut butter
¼ to ½ teaspoon cinnamon
toppings: granola, fruit, peanut butter, honey, cacao nibs, cinnamon, or a combination of your favorites
To make the yogurt bowl, combine the ingredients to a bowl (for easier stirring, put the protein powder in the bottom of the bowl so it doesn't go all over the place when stirring). Mix well until smooth and combined.
Top with toppings of choice and enjoy!
Chicken Egg Roll Bowl
(I have a few recipes for Egg Roll in a Bowl; it is one of my favorite meals to make)
1 pound ground chicken
3 tablespoons less sodium soy sauce, or gluten-free soy sauce, divided
1 medium onion, sliced
2 cloves garlic, minced
½ teaspoon fresh ground ginger or ginger paste
3 cups slaw mix with cabbage, carrots and/or broccoli slaw, or your favorite slaw mix
2 cups baby bok choy, chopped, from 2 (or I have used spinach, because I had some)
½ tablespoon Chinese rice wine, or dry sherry
½ tablespoons sesame oil
2 cups cooked white rice, or cauliflower for serving
In a large nonstick skillet, cook the chicken over medium-high with ½ tablespoon of the soy sauce until browned and cooked through, breaking it up into smaller pieces as it cooks, about 5 minutes.
Add the onions, garlic and ginger, stir well and cook until soft, 2 to 3 minutes. Add the veggies, pour the remaining 2½ tablespoons soy sauce, rice wine and sesame oil and cook stirring occasionally until the vegetables are wilted, but still crunchy, about 4 minutes.
Remove from heat and finish with scallions. Serve with rice.
Quick and Easy High Protein Lunch Bowls
½ green bell pepper, sliced
½ red or orange bell pepper, sliced
5 -6 cherry tomatoes, halved
1 clove garlic, minced
2 tablespoons olive oil
2 -3 pre-cooked turkey breakfast link sausages, prepared per instructions
1 large handfuls of arugula or romaine (if using romaine, chop)
2-3 hard boiled eggs, sliced
Optional toppings, the list is endless
Crumbled feta
Shredded Parmesan
Jalapeno, finely sliced
Green onion
Red pepper flakes
Fried onion topping
Prepare the sausage.
In a small pan, add the olive oil, garlic, peppers, and cherry tomatoes. Add a pinch of salt, if desired, over medium heat until slightly sauteed. Throw in your prepared sausage for about a minute to share the flavor.
To build your bowl, fill with arugula or romaine, sliced boiled eggs, sausage, and tomatoes. Top with any of the desired toppings, and any leftover olive oil. Enjoy!
Low Carb High Protein Beef Bowl
2½ teaspoons olive oil
1 pound ground beef
Kosher salt and black pepper
½ teaspoon chili powder
½ teaspoon cumin
½ teaspoon smoked paprika
1 teaspoon garlic powder
1 medium onion, chopped (about 1/4 cup)
1¼ cups red or yellow bell pepper, chopped
8 ounces sliced button mushrooms
1 cup fresh spinach
2 large eggs
2 green onion, chopped, optional
Salsa, your favorite
Avocado slices, optional
In a large cast iron pan or skillet, add ½ teaspoon of olive oil over medium high heat. Add in ground beef and season with salt and pepper, breaking up the beef as it cooks. Cook over medium high heat stirring frequently till cooked through and crumbly – about 5-6 minutes. Drain any excess fat. Stir chili powder, cumin, smoked paprika, and garlic powder into the ground beef until fully combined. Remove the beef from the pan and set aside.
In the same large pan, add a teaspoon of olive oil and the onion, pepper, and mushrooms, then season with kosher salt and black pepper to taste. Cook for 5-8 minutes until the peppers begin to soften and the mushrooms begin to brown.
Once the vegetables begin to soften, add in the spinach and cook until just wilted – about 2-3 minutes. Transfer the vegetables to a plate and set aside.
Carefully wipe out the pan with a paper towel and add another teaspoon of olive oil over medium high heat. Crack the eggs and carefully lay them into the pan so the yolk doesn't break apart.
Allow the egg to cook till the whites are set, then flip and cook another 20-40 seconds for an over easy/medium egg. To scramble the eggs, just continue to stir them and break them apart till the eggs are cooked through. (I read this idea somewhere, but it is a great one and different too)
Spoon the vegetable mixture into shallow bowls and top with beef and eggs. Drizzle with salsa, top with green onion, and optional avocado slices.
