Menu packed with protein

Do you know which foods provide the most protein? Discover ideas for a varied menu packed with protein. From nutritious breakfasts to dinners – don't miss out!

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Proteins are one of the fundamental pillars of a healthy diet, playing a crucial role in the development and repair of muscles and tissues, as well as transporting certain substances in the blood, such as lipids and minerals. 

Proteins are also actively involved in the body's defence system. Although a higher consumption is always associated with people who do physical exercise, don’t forget that, even if you lead a quiet life without much physical activity, some tissues are continually being destroyed and built up as they are renewed every day. These include skin, all types of mucous membranes (including those of the digestive tract), muscles and blood cells. Therefore, consuming protein through food is vital.

Which foods provide the most protein?

There are two types of proteins, those of animal origin and those of vegetable origin. Proteins of animal origin are found in meat, fish, poultry, eggs and dairy products. They are much more complex and larger molecules, so their biological value is much higher than those of plant origin, although they are more difficult to digest.
Plant-based proteins are found in nuts, soybeans, legumes and cereals.

A diet low in protein can lead to:

  • Loss of muscle mass and consequent weakness.
  • Decreased immune function, increasing the risk of illness and difficulty in recovery.
  • Growth and development problems.
  • Deterioration of skin, hair and nail health such as dry, flaky skin, brittle hair and weak, brittle nails.
  • Hormonal imbalance, affecting a variety of physiological processes, such as metabolism, mood and reproductive function.



HIGH-PROTEIN BANANA MUFFINS

Ingredients: 4 people
Time: 30 min

  • 200 g almond flour
  • 2 egg whites
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • 240 g ripe bananas, mashed
  • 150 ml almond milk
  • 40 ml melted coconut oil
  • 1 teaspoon vanilla extract

Directions:

  • Preheat the oven to 180°C and grease a muffin tin.
  • In a large bowl, mix the almond flour, egg whites, baking powder and salt.
  • In another bowl, mix the mashed bananas, almond milk, melted coconut oil and vanilla extract until well blended.
  • Add the liquid ingredients to the dry ingredients and mix until you obtain a homogeneous dough.
  • Put the batter into the moulds of the muffin tin, filling them up to 3/4 of their capacity.
  • Bake for 18-20 minutes, or until a toothpick inserted in the centre comes out clean.
  • Once ready, allow them to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Energy: 468.38 kcal

Carbohydrates: 40.73 g

Simple sugars: 9.16 g

Protein: 28 g

Fat: 21.42 g

Saturated Fat: 2.91 g

Polyunsaturated Fat: 5.77 g

Monounsaturated Fat: 11.22 g

Cholesterol: 23.88 mg

Fibre: 10.36 g



RED LENTIL AND YOGHURT MEDALLIONS

Ingredients: 4 people (12 units)
Time: 45 min

  • 200 g red lentils
  • 120 g onion
  • 50 g red pepper
  • 50 g green pepper
  • 5 g peeled fresh ginger
  • 1 peeled cloves of garlic
  • 2 g ground cumin
  • 2 g ground turmeric
  • 2 g ground coriander
  • 1 g paprika
  • 5 g fresh parsley or coriander
  • 1 egg, lightly beaten
  • 40 g breadcrumbs
  • Yoghurt sauce
  • 250 g plain low-fat yoghurt
  • 5 ml lemon juice
  • 5 ml of Dijon mustard
  • 40 ml extra virgin olive oil
  • Ground black pepper
  • Salt

Directions:

  • Wash the lentils well and drain until the water is no longer cloudy. Cook them in plenty of water in a saucepan until they are very soft, about 30 minutes. Drain and set aside. Meanwhile, chop the onion and peppers and sauté in a frying pan with a little oil. Add the grated ginger and the chopped garlic clove.
  • Add the lentils and all the spices and season to taste with salt and pepper. Cook for a few minutes and leave to cool. Place the mixture in a bowl, add the beaten egg and the breadcrumbs until you obtain a homogeneous and malleable, but not too sticky, mixture.
  • Leave to rest for half an hour in the fridge. Then, heat a griddle or frying pan with a little oil. With wet hands, take portions of the dough and make medallions in the shape of small hamburgers. Cook on the griddle on both sides until golden brown. For the sauce, mix all the ingredients for the yoghurt sauce and serve with the medallions.

Energy: 322.13 kcal

Carbohydrates: 36.69 g

Simple sugars: 4.3 g

Protein: 15.6 g

Fat: 12.6 g

Saturated Fat: 2.28g

Polyunsaturated Fat: 1.89 g

Monounsaturated Fat: 7.66 g

Cholesterol: 50.92 mg

Fibre: 6.86 g


CHICKPEA SALAD, WITH TUNA BELLY AND CHERRY TOMATOES

Ingredients: 4 people
Time: 20 min

  • 240 g cooked canned chickpeas
  • 200 g cherry tomatoes of three varieties
  • 4 radishes
  • 100 g red onion
  • 8 black olives
  • 40 g celery
  • 240 g canned tuna belly fillets
  • 40 ml extra virgin olive oil
  • 10 ml balsamic vinegar
  • 40 ml of Dijon mustard
  • 20 g honey
  • Fresh thyme to taste
  • Salt and pepper to taste

Directions:

  • Drain and wash the canned chickpeas. Do the same with the oil from the can of tuna belly and set aside.
  • At the same time, wash and cut the cherry tomatoes in half, the onion into thin slices, as well as the radishes and the celery stalk.
  • In a salad bowl, mix the chickpeas with the vegetables and the tuna belly. Season with salt and pepper, stir well and set aside.
  • For the vinaigrette, mix the mustard, vinegar and honey in a bowl and stir. Add the oil and dress the salad, sprinkle with thyme on top.

Energy: 468.38 kcal

Carbohydrates: 40.73 g

Simple sugars: 9.16 g

Protein: 28 g

Fat: 21.42 g

Saturated Fat: 2.91 g

Polyunsaturated Fat: 5.77

Monounsaturated Fat: 11.22 g

Cholesterol: 23.88 mg

Fibre: 10.36 g

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