Protein-Packed Meals Made Easy!

Protein is super important for our health! It helps build and repair muscles, supports our immune system, and keeps us feeling full. This makes it a key component of a balanced diet. Whether you get it from meat, beans, or nuts, making sure you get enough protein each day is key for staying energized and healthy. But how do we get enough protein each day, with our limited time to prepare meals? Here are some ideas for keeping things fresh and simple!

1. Start with a protein base. Choose a lean protein or two out of the list below. Cook meat simply, using only a little bit of oil, salt, garlic, and onion powder. Here’s a list of lean proteins that are great for building muscle while keeping your meals light:
   • Chicken breast (skinless)
   • Turkey breast
   • Lean cuts of beef (e.g., sirloin, tenderloin)
   • Pork tenderloin
   • Fish (e.g., cod, tilapia, haddock)
   • Salmon (moderate fat but healthy)
   • Tuna (canned or fresh)
   • Eggs (or egg whites)
   • Greek yogurt (non-fat or low-fat)
   • Cottage cheese (low-fat)
   • Legumes (e.g., lentils, chickpeas, black beans)
   • Tofu (firm)
   • Tempeh
   • Seitan
   • Protein powder (whey, pea, or other plant-based)
2. Combine protein with as many non-starchy vegetables as you want. Here’s a list that is low in calories and high in nutrients:
   • Spinach
   • Kale
   • Lettuce (all varieties)
   • Broccoli
   • Cauliflower
   • Zucchini
   • Cucumbers
   • Bell peppers
   • Asparagus
   • Green beans
   • Brussels sprouts
   • Radishes
   • Mushrooms
   • Eggplant
   • Tomatoes
   • Celery
   • Onions
   • Garlic
   • Cabbage
   • Swiss chard
3. Rely on heavily on spices and seasonings. You can make the same protein/veggies have a lot of different flavors depending on what spices you use! Toss your protein/veggie mix in one of the ideas below:

Simple Teriyaki Sauce:

• ¼ cup soy sauce
• ¼ cup honey or brown sugar
• 2 tablespoons rice vinegar or apple cider vinegar
• 1 tablespoon sesame oil (optional)
• 2 cloves garlic, minced (or use ground garlic)
• ¼ teaspoon ground ginger (optional)
• Sesame seeds and chopped green onions for garnish

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Simple Mexican Seasoning Mix:

• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon cayenne pepper (optional for heat)

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Simple Greek Seasoning Mix:

• 1 tablespoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ teaspoon red pepper flakes (optional for heat)

Voila! Now you have an easy template for a simple weekday meal! Use this idea with different proteins, veggies, and spices, and the options are limitless!