Satisfying Recipes with Double the Protein

Lentil salad with chicken and apple

This dish combines the proteins of the chicken with those of the lentils and those of the fresh cheese. This recipe is not only super filling, but also one of the good ideas to eat more legumes. You just have to take a handful of drained canned lentils and mix them with sliced tomato, a few slices of apple, grilled chicken breast strips, fresh cheese cubes and chopped chives.

Poached egg with avocado and prawns

This dish, in addition to being very satisfying, has an irresistible look. On the one hand, it has the triple nutritional power of eggs, prawns and avocados, rich in proteins and vitamins. And also, it is very appetizing for a lunch or a party dinner and for very little money if you buy the prawns already cooked, see recipe.

Rice with chickpeas, chicken and vegetables

Brown some chicken taquitos and then remove. Sauté onion. Add green beans, minced garlic and sauté everything. Add the golden chicken, a handful of cooked chickpeas, and rice. Saute everything together, cover with hot poultry stock, and cook until the rice is al dente. You can also do it with the remains of a stew, one of the tricks and recipes to take advantage of the leftovers.

Sea bream casserole with prawns and mussels

To cook this triple contribution of protein, you just have to combine some sea bream fillets and some sautéed prawns, along with some steamed mussels, some cooked potatoes and a tomato, onion and garlic sauce. Rich, rich, rich.

Scrambled eggs with asparagus and mushrooms

To multiply its satiating effect and not be very caloric at the same time, the trick is to use a whole egg along with two whites for each person. In a frying pan, sauté garlic, mushrooms and steamed or pot asparagus, and add the egg and the whites beaten with a little parsley. You skip it all and … voila!

Chickpeas with spinach and cod

Here's another dish with a protein triplet, chickpeas, cod and quail eggs. It is one of the easy recipes that you can make with a pot of chickpeas and consists of mixing the drained chickpeas with some washed spinach shoots, some strips of desalted cod and a couple of cooked quail eggs. Easy, delicious, appetizing and full of energy.

Tostas with salmon and omelette

If you are starving, lack time and do not want to settle for a simple sandwich, try these toasts with salmon and omelette. They are prepared in a flash and, by combining the proteins of the salmon, those of the egg and those of the cheese, they leave you satisfied and happy! See recipe.

Green salad with chicken and goat cheese

To make this salad, we have mixed tender sprouts (in this case of spinach and arugula), grilled chicken fillets, a little goat cheese, sliced almonds, celery cubes, raspberries and a little honey for the vinaigrette. It is one of the easy recipes with chicken (for when you have tired of eating chicken) and, when combining meat, cheese and nuts, a whole injection of protein.

Traditional chickpea hummus

In a blender glass, put some garlic, some cooked chickpeas, a little tahini, lemon juice, salt, and blend until obtaining a smooth puree. Garnish with some cooked chickpeas, pine nuts and paprika sprinkled on top. And accompany it with pita bread toasted and cut into triangles. If you want a lighter version, don't miss our super light hummus.

Stuffed squid

The trick to make it more satiating is to increase the proteins of the squid with a filling of prawns, boiled egg and rice. Chop the fins and tentacles of the squid and fry them together with some peeled prawns. Add chopped hard boiled egg and cooked rice, mix everything together, fill the squid with this mixture, and close them with a toothpick. Brown them in a frying pan, add tomato and onion, and cook for about 20 minutes. So that they do not break, do not overfill them as they diminish when cooked.

Broad beans with quail eggs

This recipe is as filling as it is light and appetizing. Sauté a garlic and a half chopped chives. Add a couple of sliced mushrooms and sauté. Add some cooked beans and skip everything. Serve in a casserole with two or three fried quail eggs on top. And if you want an extra protein, you can add to those of the broad beans and the eggs those of a few cubes of fried turkey cold cuts. It is one of the recipes to lose weight … easy and appetizing!

Rooster and prawn skewers

The combination of proteins from white fish and shellfish, as in these rooster and prawn skewers, is a safe bet when you do not want to skip the diet or give up a dish that leaves you satiated and satisfied. In addition, if you add an arugula and orange salad like the one in our recipe, you get a fresh and light accompaniment, which does not overshadow the rooster and prawns or make it fat. See recipe.

Pancakes with scrambled egg and salmon

By substituting an egg pancake for bread, you add protein to scrambled egg and fish. The result is a very satisfying recipe and, thanks to the salmon, rich in omega 3 acids. With which, to its high nutritional value, you add a plus that protects your heart. See recipe.

Clams with beans

On the one hand, make a garlic and onion sauce, add some cooked beans, mix and fry. And for another, make some steamed clams. Put it all together and serve. A doublet of protein, easy, fast and delicious.

Chicken rolls stuffed with ham

On some chicken fillets, put a slice of Serrano ham. Roll up and secure with string or toothpick. Brown them in a frying pan with a thread of oil. Once golden brown, add tomato sauce, diced vegetables, a little wine if you want, and cook covered for about 10 minutes. To decorate, you can sprinkle some aromatic herbs on top. It is one of the dinners ready in a few minutes (and they are not canned!).

Bean and sardine salad

Combining the proteins of the beans, sardines and avocado, along with tomato and black olives, you get a delicious and super nutritious dish. And since we've thrown in canned beans and canned sardines, we haven't even had to open the stove. Stoves? What stoves? It is one of the easy and quick recipes that can be made with a can of sardines.

Egg stuffed with avocado and ham

Here are the proteins multiplied by three (egg, ham and avocado). An easy, inexpensive, very nutritious dish that is different from the classic stuffed egg; with ham, instead of tuna, and avocado, instead of pepper. See recipe.

Spaghetti with prawns and clams

Losing weight by eating pasta is possible. The trick is to make the right amount and find a good company such as prawns and clams, which are low in calories but high in protein. So you stay full and satisfied for longer. See recipe.

Loin stuffed with ham and hard-boiled egg

Open a spine like a book. Top with some slices of Serrano ham, some sliced almonds and a line of hard-boiled eggs in the center. Form a tight roll, tie it with kitchen string and salt and pepper. Brown it in a skillet. Add chopped onion, garlic and aromatic herbs to taste. Cover with broth, cook for an hour, and let it rest overnight. The next day, cut it into slices and accompany it with the broth and crushed onion.

Tortilla sandwich

Here's an egg recipe that lets you escape bread when hunger strikes and you want to fill up in a hurry. Make an elongated omelette, divide it into two parts, and use them as if they were slices of bread with ham, low-fat cheese and canon leaves in the middle. A sandwich full of protein and much less heavy than bread.

Proteins are one of the most appreciated nutrients because they provide a lot of energy and, at the same time, they are very satisfying. That is, they take away your hunger for a longer period of time than other nutrients, and prevent you from falling into the temptation to peck.

Where are proteins found?

Contrary to what many people think, proteins are not only in meat and fish, but also in eggs, dairy, legumes, nuts, and even in fruits and vegetables, such as avocado and the banana, (although in less quantity than in the other food groups).

The meat has between 15 and 21% protein.
Fish, from 16 to 20%.
Eggs, 13%.
Legumes, between 20 and 35%.
Dairy products, between 3 and 35%.
Nuts, between 13 and 26%.
Cereals, between 7 and 14%.

This does not mean that the rest of the foods do not contain proteins, but they do contain them in less quantity or of a lower biological value. A potato or a mushroom, for example, also has protein but in a much lower percentage than the protein in a steak.

Are proteins of animal origin or those of plant origin better?

While it is true that, as a general rule, foods of animal origin are much more concentrated in protein than vegetables, but their excessive consumption can cause problems for both health and the environment, since livestock usually consume more resources of those it generates.

For this reason, the World Health Organization (WHO) advises that plant proteins account for 75% of the diet and animals, 25%, as happened in the past when meat and fish were not consumed daily.