Lean Protein Recipes and Benefits


lean protein

Lean protein is a type of protein that contains little to no fat. It is often recommended as part of a healthy diet, as it can help you feel fuller for longer and provide your body with the necessary nutrients it needs to function properly. Some good sources of lean protein include chicken, fish, tofu, legumes, and eggs.

Best Lean Protein Recipes With Directions

A bowl of food on a plate

Here we have some best recipes of lean protein you can try at home and get the benefits of it with easy ingredients and Instructions so let’s start.

1. Egg White Omelette with Spinach and Mushrooms

A plate of food

Ingredients:

2 whole eggs

4 egg whites

1/2 cup chopped mushrooms

1/2 cup chopped spinach

1/4 teaspoon garlic powder

Salt and pepper to taste

Optional: hot sauce, cheese, avocado, salsa

Instructions:

1. In a large bowl, whisk together the eggs and egg whites. Add in the mushrooms, spinach, garlic powder, salt, and pepper, and mix everything.

2. Heat a large nonstick skillet over medium heat. Spray with cooking spray or oil if needed.

3. Pour in the egg mixture and cook for about 5 minutes per side, until golden brown and cooked through.

4. Serve with hot sauce, cheese, avocado, and salsa.

2. Turkey and Veggie Stuffed Sweet Potatoes

Ingredients:

4 small sweet potatoes, halved lengthwise

1 tablespoon olive oil

1 pound lean ground turkey

1/2 cup chopped onion

1 garlic clove, minced

1 cup chopped mushrooms

1/2 cup chopped bell pepper

1/4 teaspoon dried oregano

Salt and pepper to taste

Optional toppings: shredded cheese, sour cream, green onions, hot sauce

Instructions:

1. Preheat the oven to 400 degrees F (200 degrees C).

2. Rub the sweet potatoes with olive oil and place them on a baking sheet. Bake in the oven for 25 minutes, until tender.

3. While the sweet potatoes are baking, heat a large skillet over medium heat. Add the ground turkey and cook until browned. Drain any excess fat and remove it from heat.

4. To the same skillet, add the onion, garlic, mushrooms, bell pepper, oregano, salt, and pepper. Cook until the veggies are tender.

5. Once the sweet potatoes are cooked, spoon the turkey veggie mixture into each one. Top with shredded cheese, sour cream, green onions, and hot sauce if desired.

3. Sautéed Shrimp with Zucchini Noodles

Ingredients:

1 tablespoon olive oil

1 pound peeled and deveined shrimp

Salt and pepper to taste

1/2 teaspoon dried oregano

1/4 teaspoon dried thyme

3 cloves garlic, minced

2 zucchini, spiralized into noodles

1/4 cup chicken broth

1 lemon, juiced

Optional: hot sauce, parmesan cheese

Instructions:

1. Heat a large skillet over medium heat. Add the olive oil and shrimp. Season with salt and pepper, oregano, thyme, and garlic. Cook until the shrimp are pink and opaque, about 3-5 minutes.

2. Add the zucchini noodles and chicken broth to the pan. Cook for 2-3 minutes, until the zucchini noodles, are slightly tender.

3. Remove from heat and stir in the lemon juice. Serve with hot sauce and parmesan cheese if desired.

4. Quinoa and Black Bean Stuffed Peppers

Ingredients:

4 large bell peppers, any color

1 cup cooked and cooled quinoa

1 (15-ounce) can of black beans, drained and rinsed

1/2 cup diced onion

1 clove of garlic, minced

1/2 teaspoon chili powder

Salt and pepper to taste

1/4 cup salsa

1/2 cup shredded cheddar cheese, divided

Optional toppings: sour cream, green onions

Instructions:

1. Preheat the oven to 350 degrees F (175 degrees C).

2. Cut the tops off of the bell peppers and remove the seeds and ribs inside.

3. In a large bowl, mix the cooked quinoa, black beans, onion, garlic, chili powder, salt and pepper, salsa, and 1/4 cup of shredded cheddar cheese.

4. Spoon the mixture into the prepared bell peppers. Place the stuffed peppers in a baking dish and bake for 20 minutes.

5. Remove from the oven and top with the remaining 1/4 cup shredded cheddar cheese. Bake for an additional 5-10 minutes, until the cheese, is melted and bubbly.

6. Serve with sour cream and green onions if desired.

5. Crockpot Thai Chicken

Ingredients:

1 pound boneless, skinless chicken breasts

1 red bell pepper, sliced into thin strips

1 green bell pepper, sliced into thin strips

1 onion, sliced

3 cloves garlic, minced

1-inch piece of fresh ginger, peeled and grated

1 cup chicken broth

1 can of full-fat coconut milk

2 tablespoons red curry paste

1 tablespoon fish sauce

1 tablespoon brown sugar

1 teaspoon chili flakes

Optional: cilantro for garnish

Instructions:

1. Add the chicken, bell peppers, onion, garlic, ginger, chicken broth, coconut milk, red curry paste, fish sauce, brown sugar, and chili flakes to a crockpot.

2. Stir until everything is evenly mixed and the curry paste has dissolved.

3. Cover and cook on low for 6-8 hours, or on high for 3-4 hours.

4. Shred chicken with a fork before serving. Serve over rice or quinoa, and garnish with cilantro if desired.

Benefits of Lean Protein

Lean protein is an important part of a healthy diet. Protein provides the body with amino acids, which are the building blocks of muscle tissue. Lean protein helps to build and repair muscles, and it can also help to reduce body fat.

There are many different sources of lean protein, including chicken, fish, tofu, legumes, and eggs. Lean protein is also a good source of essential nutrients such as iron, zinc, and vitamin B12.

Protein is an essential part of a healthy diet because it helps to build and repair muscle tissue. Lean protein also helps to reduce body fat.

Chicken is a good source of lean protein. It is low in fat and calories, and it provides the body with important nutrients such as iron and zinc.

Fish is another good source of lean protein. It is also low in fat and calories, and it is a good source of omega-3 fatty acids, which are beneficial for the heart.

Tofu is a good source of protein for vegetarians or those who do not eat meat. It is made from soybeans and is high in protein and fiber.

Legumes, such as beans and lentils, are also good sources of lean protein. They are high in fiber and low in fat.

Eggs are a good source of lean protein and they are also a good source of choline, which is an important nutrient for the brain. Choline is important for memory and cognitive function.

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