5 Healthy and Easy Recipes To Get Your Protein Every Day

Time-saving recipes that are packed with nutrients and at least 25 grams of protein

My body fat percentage has been lower than 20% for the past 4 years. And Though many lifestyle habits have helped me achieve this goal, two, in particular, have been pivotal:

1. Prioritizing protein in every meal.
2. Making every meal a Hunger Crushing Combo (HCC), a term coined by registered dietitian Abbey Sharp to describe meals rich with healthy fats, fiber, and protein.

Before, I felt hungry every couple of hours. When it was finally time to eat, I was so ravenous that I would make poor dietary choices. My sugar cravings were at an all-time high.

Not anymore.

Now that I ensure my meals are balanced and packed with protein, I feel more satiated during the day. And my sugar cravings? They’ve almost disappeared.

Sure, I still get them. But I’m now able to adhere to a nutritious dietary pattern 80% of the time, making it easier to achieve and maintain a low fat percentage. Not only do I feel more satiated, but my muscles are now getting enough protein to thrive, a key component of successful fat loss.

So, without further ado, here are 5 of my go-to recipes. They are:

• Healthy. They have little to no ultra-processed ingredients and aren’t calorie-dense.
• Easy. They should take you less than 15 minutes to prepare.
• Hunger-crushing combos. They include a delicious combination of healthy fats (olive oil, avocado, nuts), fiber-rich foods (legumes, vegetables, fruits), and protein (fish, eggs, legumes).
• Protein-rich. They all have at least 25 grams of protein.

Enjoy!

#1. Soft-Boiled Eggs With Oat Bread and Avocado

This is one of my go-to breakfasts during busy weekdays. It’s delicious, takes me less than 15 minutes to prepare, and keeps me full for up to 5 hours.

Ingredients:

• 3 large eggs.
• 40 grams of ground oats.
• 1 tsp of dry yeast.
• 1/4 of a medium-sized avocado.
• 1/4 of a medium-sized pear tomato.
• Dried oregano.
• Salt.

How to do it:

1. In a microwave-friendly recipient, mix one large egg, the ground oats, and the dry yeast with a fork. Add as much dried oregano and salt as you want. Note: You can add whatever herb or spice you prefer. You can also add some olive oil if it’s too dry.
2. Once the mix is homogeneous, cook it in the microwave for 1 minute at 800 Watts. After that, cut the oat bread in half and put it in the toaster until it’s crunchy enough for you.
3. Meanwhile, put the other two eggs in boiling water for 3–5 minutes, depending on how you like your eggs.
4. Prepare the avocado and tomato while the eggs boil and the oat bread toasts. Once everything’s ready, assemble the plate and enjoy! Note: The avocado and tomato top only one of the toasts. The other is for dipping in the yolks of the softboiled eggs.

Nutrition facts:

• Calories: 448 Kcal
• Protein: 27,3 grams (25%)
• Fat: 23,1 grams (47%)
• Carbs: 31,5 grams (28%)
• Fiber: 8,6 grams

#2. “Healthy” Eggs Benedict

This is another of my go-to breakfasts, and though it’s actually an avocado toast, I like to call it “healthy” eggs benedict because, in my mind, this is what you get when you replace the butter from the original recipe with avocado and the more-fatty ham with lean turkey meat.

Ingredients:

• 2 large eggs.
• 1/4 of a medium-sized avocado.
• 60 grams of lean turkey meat.
• 2 slices of bread (around 56 grams). Note: I use Bimbo’s 100% natural and whole-wheat variety, but you can use whichever you want.
• 1/2 lemon.
• Arugula.
• Extra-virgin olive oil (preferably a spray).
• Black pepper.
• Salt.

How to do it:

1. Slice the avocado or crush it on the toasts.
2. Add a layer of turkey meat and then one of arugula.
3. Cook the eggs sunny-side up in a pan with just a little bit of olive oil, black pepper, and salt. Once ready, add them on top of the arugula. Note: You can also opt for poached eggs.
4. Squeeze the lemon juice on top, and enjoy!

Nutrition facts:

• Calories: 470 kcal
• Protein: 31.3 grams (27%)
• Fat: 23.5 grams (45%)
• Carbs: 33 grams (28%)
• Fiber: 7.5 grams

#3. Chickpea, Tuna, and Veggie-Rich Salad

This easy salad recipe ensures you’re getting enough fiber-rich veggies, protein, and healthy fats. I used to hate salads, but this one has changed my mind thanks to how crunchy and flavorful it is. I hope it’s to your liking as well.

Ingredients:

For the salad base (4 servings):

• Whatever salad mix you like.
• 1/4 of a medium-sized red cabbage.
• 200 grams of boiled beets.
• 75 grams of shredded carrots.
• 120 grams of radishes.

For the toppings (1 serving):

• 80 grams of canned tuna in water.
• 100 grams of rinsed canned chickpeas.

For the dressing (1 serving):

• 2 tsps of extra-virgin olive oil.
• 15 grams of soy sauce.
• 1 tbsp of honey mustard.

How to do it:

1. Use a food processor to shred the red cabbage, boiled beets, and radishes. Mix that with the salad mix and the shredded carrots to create the salad base. Add a generous quantity to a plate. Note: This usually is enough for 4 servings.
2. Rinse the canned chickpeas and tuna and add them to your plate.
3. Mix the olive oil, soy sauce, and honey mustard in a small bowl and add it to your salad. Enjoy! Note: I have my salad with 2 protein-rich, store-bought mini toasts (around 16 grams), but this is optional.

Nutrition facts (without mini protein toasts):

• Calories: 383 Kcal
• Protein: 27,6 grams (29%)
• Fat: 14.3 grams (34%)
• Carbs: 34.8 grams (37%)
• Fiber: 21.5 grams

Nutrition facts (with 16 grams of mini protein toast):

• Calories: 448 Kcal
• Protein: 35.1 grams (31%)
• Fat: 17.7 grams (36%)
• Carbs: 36.9 grams (33%)
• Fiber: 23.3 grams

#4. Lentil Fusilli Mediterranean Salad

This is another salad that has won me over. Pasta-based, it’s rich in nutrients and protein while having a fresh and citrusy Mediterranean flavor. My aunt taught me this recipe, which she learned from an Italian friend.

Ingredients:

• 60–80 grams of red lentil fusilli pasta. This type of pasta is packed with protein (27 grams per 100 grams of product) and has lots of fiber. Though it isn’t as delicious as traditional pasta, its pros far outweigh its cons — at least in my opinion.
• 80 grams of canned tuna in water.
• 12 cherry tomatoes.
• 2 tbsps of rinsed canned capers.
• 1-1/2 lemons.
• 2 tsps of extra-virgin olive oil.
• Salt.

How to do it:

1. While cooking the pasta in boiling water (follow the package’s instructions), chop the cherry tomatoes and the rinsed capers.
2. Once the pasta is ready, mix it with the cherry tomatoes, capers, and tuna.
3. To finish, squeeze the juice of one and a half lemons on top, add the olive oil and some salt, and enjoy! Note: You can also add other toppings, such as black olives or sweet corn.

Nutrition facts:

• Calories: 398 kcal
• Protein: 30.9 grams (30%)
• Fat: 11.5 grams (25%)
• Carbs: 44.9 grams (44%)
• Fiber: 8.2 grams

#5. Lekue Hake

This is a perfect meal for when you need a warm, cozy dinner that is nutritious and filling. For this, I use a Lekue steam case for 1 or 2 people (not an affiliate link), but you can also use a traditional steamer. That said, I highly recommend the Lekue steam case. It’s a major time saver, and the food ends up deliciously perfect.

Ingredients:

• 140 grams of skinless hake loin. You can also use another-yet-similar fish.
• 100 grams of green asparagus.
• 130 grams of shiitake mushrooms.
• 1/2 medium-sized onion.
• 100 grams of sweet potato. You can also have potato or rice instead.
• 2 tsps of olive oil.
• 15 grams of soy sauce.
• Coriander.
• Garlic powder.

How to do it:

1. Steam the sweet potato in the Lekue. Follow Lekue's instructions, but it’s around 9–11 minutes at 800 Watts.
2. Chop the onion and put it in the Lekue steam case. Cook in microwave for 3 minutes at 800 Watts.
3. Once the onion is ready, add the hake to the steam case and the coriander and soy sauce on top. Put this in the microwave for another 3 minutes at 800 Watts (keep the onion inside).
4. Meanwhile, boil the asparagus for 7 minutes or until they’re bright green and soft, and cook the shiitake mushrooms in a different pan with a spray of olive oil, garlic powder, and a sprinkle of soy sauce. They’ll be ready once they’ve shrunk and their texture has become softer.
5. Once everything is ready, assemble the plate, add some olive oil, and enjoy!

Nutrition facts:

• Calories: 424 kcal
• Protein: 33.5 grams (32%)
• Fat: 12.8 grams (27%)
• Carbs: 43.1 grams (41%)
• Fiber: 10.3 grams

The Hunger-Crushing Combo: The Key to Healthy Meals

Whether you like these recipes or not, I hope you’ll take home the message that ensuring your meals have enough healthy fats, fiber, and protein is the way to feel healthier and more satiated.

If you love French toast, for instance, try using protein bread instead of the regular variety and add a spoonful of full-fat Greek yogurt with some berries on top. This will increase your meal’s protein, healthy fat, and fiber content: a hunger-crushing combo.

Now it’s your turn to look at your go-to recipes and find ways to make them more balanced and nutritious.