25 High-Protein Meals That'll Fill You Up for Hours
If you're tired of grilled chicken breast, we got you.
PROTEIN: YOU KNOW you need it, but why, exactly?
“Protein is the driving force behind every cell, tissue, and organ in the body, providing the necessary nutrients for muscle growth, repair, and maintenance,” says Pallini Winnifred, R.D.N., of FitDominium. “It is also crucial for satiation and weight management.”
Speaking of satiation, let’s take a moment to explain what this feeling of fullness refers to in terms of nutrition. Dietitians use "satisfaction" to mean how quickly you feel full when you eat. "Satiety," another nuance to fullness, is how full you feel after you eat. Feeling satisfied at a meal means you're less likely to overeat and feeling satiated after that mean means you're less likely to snack between meals.
Protein promotes both satisfaction and satiety, so it works double time. And that's what makes protein so great for building muscle and for weight loss. Too many calorie-restrictive diets fail because protein, while it can be higher in calories, isn't prized. Yes, you can lose weight (at least temporarily) by reducing your protein portions, but you may also lose muscle.
Plus, you'll quickly grow tired of feeling hungry all the time and no wonder people hate dieting. As Winnifred notes, there are both animal-based sources of protein such as meat, dairy, and eggs, and plant-based sources such as beans, lentils, nuts, and seeds. “It is important to consume a variety of protein sources to ensure that you are getting a complete range of essential amino acids, which are the building blocks of protein,” she adds.
Why Is Protein Important?
Protein is a macronutrient that plays a key role in many functions of your body.
“It is an important component of every cell, tissue, and organ in the body, and is necessary for the growth, repair, and maintenance of tissues,” says Winnifred, adding that protein is also important for the production of enzymes, hormones, and other chemicals in the body. “In addition to its structural and functional roles, protein is also important for satiation, or the feeling of fullness and satisfaction after a meal. This can be helpful in weight management, as protein has been shown to help reduce appetite and increase feelings of fullness.”
Winnifred elaborates that a diet that is adequate in protein has been shown to have a number of benefits, including the preservation of muscle mass and function, particularly in older adults. “In addition, protein has been shown to have a higher thermic effect compared to carbohydrates and fat, meaning that it requires more energy to digest, which may help with weight management,” she adds.
What Is a High-Protein Meal?
Just because a menu at a fast casual chain or a label on a pre-made meal at the grocery store bills itself as high-protein doesn’t mean it is. “A high-protein meal is one that is rich in protein, typically providing at least 30 grams of protein per serving,” says Winnifred.
Our advisory board dietitians recommend that you target 30 grams of protein at each meal. “Some examples of high-protein foods include meat, poultry, fish, dairy products, beans, lentils, nuts, and seeds.” As a general guideline, Winnifred stresses the importance of the overall quality of the protein sources in a high-protein meal. “Choosing lean, unprocessed protein sources, such as grilled chicken or baked salmon, can help ensure that you are getting high-quality protein,” she says.
When planning a high-protein meal, Winnifred says it’s important to consider the other nutrients that are also present in the meal, such as fiber, which can help with digestion and blood sugar control. “Pairing protein with fiber-rich foods, such as vegetables or whole grains, can help slow the absorption of protein and provide sustained energy throughout the day,” she says.
In addition to protein, it is important to ensure there are carbohydrates with your meal as well as vegetables, says Nicole Swingle, a registered dietitian in California. “Carbohydrates are also important for muscle mass as carbs will help replenish the glycogen that is stored within muscles,” says Swingle, noting that some healthy carb choices include potatoes, sweet potatoes, brown rice, whole wheat bread, quinoa, beans, oats, or amaranth.
These 25 high-protein meals all do the trick.
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