Healthy Protein Recipes by Richie Hedderman
Getting in a lot of protein when money is tight can be tough, as many amateur athletes, cash strapped fitness enthusiasts and novice bodybuilders can attest.With high-quality proteins such as meats, like steak, and fish, like salmon and mackerel, costing substantially more than most carbohydrates or fats that are available in most supermarkets, maintaining a diet suitable for strength athletes and bodybuilders can be pricey.
With high-quality proteins such as meats, like steak, and fish, like salmon and mackerel, costing substantially more than most carbohydrates or fats that are available in most supermarkets, maintaining a diet suitable for strength athletes and bodybuilders can be pricey.
However, by substituting more expensive foods with these more affordable sources of protein, taking in the optimal amount of this essential nutrient, can be easy and cost-friendly.
It’s also possible, and preferable, to include these proteins into a full meal to maximize metabolism and improve muscle protein synthesis.
Below are four low-cost, high-protein recipes to help maximize muscle growth and strength, promote fat loss and improve health.
1. Roast Chicken and Vegetables with a side of Cottage Cheese
This recipe is easy to make, with ingredients that can be found in any store across the world, making it an ideal choice for individuals who are frequent travellers, or those looking for a fast and reliable way to get in more protein.
This meal will also help you take in essential nutrients like fibre, vitamins, and minerals, which can help curb hunger and improve muscle growth and health. Making this a good meal when cutting.
- Preheat the oven to around 175 degrees Celsius.
- Season chicken both inside and outside with seasoning of choice.
- Place chicken in roasting pan and place in the oven.
- Allow the chicken to cook for 80-90 minutes.
- While the chicken is roasting, place cooking oil in a pan and fry vegetables of choice until golden-brown in colour.
- Place both on a plate and serve with low fat cottage cheese on the side.
- Calories: 350
- Carbohydrates: 9 grams
- Protein: 55 grams
- Fats: 9 grams
- Fibre: 3 grams
Price: £1.10 per meal
2. Ham and Parmesan Omelette
By far the easiest dish to make, the ham and parmesan cheese omelet offers a low carbohydrate, high protein and low-cost option to dine on either at home or when traveling.
The protein and calorie content of this meal can also easily be increased or decreased by including more egg whites and less whole eggs, making the meal very versatile and an excellent choice whether gaining or losing weight is the goal. In fact, healthyambition.com claims that egg protein is the common reference for which other proteins are measured against.
- Break 3 eggs into a bowl and mix well.
- Dice ham and place into a bowl and mix into the eggs.
- Preheat frying pan and coat with cooking oil.
- Pour mixture into the pan and grate parmesan over the mixture as it’s cooking.
- Cook on both sides and serve on a plate.
- Calories: 350
- Carbohydrates: 0 grams
- Protein: 34 grams
- Fats: 24 grams
- Fibre: 0 grams
Price: £1.50 per meal
3. Grilled Salmon with a Side of Greek Yogurt
The combination of Omega-3 fats with the high protein in the salmon with the low-calorie whey based protein in the Greek yogurt makes this meal the most ‘anabolic’ on this list.
This anabolic effect is due to an increased muscle protein synthesis from the healthy fats, and the probiotics found in yogurt has been shown in research to help improve immune system health and mood, which can help motivation for training.
As mentioned above, calories in this meal are also low, so it can contribute to maintaining or developing muscle while also promoting weight loss.
- Place aluminum foil on a cooking tray and preheat the grill for 5 minutes.
- Lightly brush salmon with cooking oil.
- Place salmon on the grill and cook for 15 minutes until golden.
- Remove salmon and place on a plate and serve with half a cup of greek yogurt on the side.
- Calories: 300
- Carbohydrates: 4 grams
- Protein: 40 grams
- Fats: 14 grams
- Fibre: 0 grams
Price: £2.60 per meal
4. Quinoa and Chickpea Salad
Photo courtesy of littlespicejar.com
The lack of meat or dairy makes this recipe a great option for vegetarians or vegans. The inclusion of quinoa also makes it an ideal source of protein, as this grain is the only plant containing all the essential amino acids needed to maximize muscle protein synthesis.
The recipe is also high in vitamins and minerals, making it a perfect choice to boost overall health and reduce inflammation from training as well as promote muscle mass and strength.
- Prepare quinoa and chickpeas the night before by boiling and steeping in water.
- Drain water from pots and mix selection salad ingredients in a bowl.
- Mix quinoa and chickpeas and toss well.
- Serve in a bowl.
- Sprinkle with balsamic vinegar (optional).
- Calories: 402
- Carbohydrates: 54 grams
- Protein: 13.5 grams
- Fats: 15 grams
- Fibre: 10 grams
Price: £1.98 per meal
See more articles by Richie Hedderman here!
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Stay fit, stay healthy!2