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Better Nutrition: Healthy, High-Protein Meals

Better Nutrition: Healthy, High-Protein Meals

As a society, we are becoming more sedentary and under-consume protein. A trend headed in the wrong direction. Just how water at rest becomes full of disease, so do humans.

I've put these meals together to provide easy-to-make meals that are high in protein, whole foods centric, and mitigate a surge of blood glucose.

If you're like me, you can get into the routine of eating the same things every day and, although healthy, need to mix it up every so often to stay sane.

Just like my salmon + eggs for breakfast from the post last week, these Blueberry Sweet Tater Cinnie Cakes have become a staple on my weekly menu - especially on days where I'm getting in some morning exercise.

One of the easiest ways to stay satiated during the day and not feel the urge to snack a few hours after eating is to up your protein intake. We grossly under-consume protein as a society and there's a host of benefits when we get those numbers up.

It may take some time to get used to, but if we aim for about .8-1g of protein per pound of body weight (i.e. 200lb person eats 200g protein) depending on your activity level, we'll provide our body with the building blocks it needs to stay healthy long term.

Below are a couple of my easy go-to meals right now. Let me know what you think or tweaks you made to make the flavor pop!


Meal 1 - Blueberry Cinnamon Sweet Potato Pancakes

A great option for those that need to mix up their morning meal, but keep it healthy. Loaded with protein, healthy carbs, & good fats, this will keep you full and fueled for hours.


Ingredients:

  • 200g sweet potato (cooked weight)
  • 1 Egg
  • 70g Egg whites
  • 16g PB Fit
  • 1 scoop chocolate protein powder
  • 70g Blueberries (frozen or fresh)
  • Dash of cinnamon
  • 10g Irish butter


Cooking:

The Potatoes

  • Bring a pot of water to a boil
  • Chop up sweet potatoes into rounds about 1" thick (like a little wheel)
  • Put potatoes in the pot and let boil for ~10 mins. To test if done, stick a fork in the middle of the potato - it should feel soft and mashable.
  • Strain potatoes from water, let cool for ~5 mins, and peel the skin off.
  • TIP: Make a bunch of potatoes at once and keep them in the fridge if you want to make this again in a few days, or have some ready to heat up for another meal.

The Mix
  • Put potatoes in a bowl (200g raw weight or about 170g cooked) and mash with a fork as best you can. Doesn't need to be perfectly smooth.
  • Sprinkle cinnamon across potatoes to taste
  • Add whole egg (I like to mix the egg in a bit here)
  • Add egg whites
  • Add PB powder (like PB Fit - regular PB works great here too, I just sub for the powder sometimes to hit the macros I want)
  • Add protein powder (I use a Whey Chocolate PB, but use whatever flavor you like. Just be mindful of the sugar + added sweetener content)
  • Mix thoroughly and try to get the major potato chunks broken down
  • Add blueberries, mix again

Bring The Heat
  • Add 10g Irish butter (salted or unsalted) to a non-stick pan
  • Heat pan on medium-low
  • Scoop or scrape the mix onto the pan (I like to make the cakes about 4-5" in diameter as these are still manageable to flip)
  • Flip after a few minutes or until your desired brownness
  • Repeat!

Ideas for Toppings:
  • This is your call, but I stay away from heaps of syrup to avoid a blood glucose surge (you could try sugar-free maple syrup, too)
  • 40g Greek Yogurt - If you're not used to GY, it could be a little funky combo, but it adds a great amount of creaminess to the pancakes.
  • 2 TB Peanut Butter - My absolute favorite, but have to be mindful if you're trying to hit macros. The fat quantity can add up quickly.
  • Berry Cream - Put yogurt + berries of choice in a blender and spin them just until blended (or mash in a bowl to keep it chunk). Add some monk fruit sweetener to make it more dessert-like.

Nutritional Totals (with 40g Greek yogurt topping))
Calories: 566
Protein: 54g
Carbs: 47g (net)
Fat: 15g



Meal 2 - Low-Carb Berry Dessert

This is one of my all-time favorites. I like this meal as a dessert because it's high in protein, healthy fats, fiber, and low in sugar.

I've struggled with eating too close to bed and carb-loading RIGHT before going to bed. I've learned through things like Whoop and Levels (continuous glucose monitor) that those habits spike my blood sugar right as I'm trying to snooze and results in horrible sleep.

The fat content is a touch on the higher side and carbohydrates are low. This fits nicely with a low-carb diet or keto.

It can still fit into a high-carb, low-fat diet, but you might have to tweak the PB quantity or use non-fat Greek yogurt.


Ingredients:

  • 170g Greek Yogurt (Non-flavored to avoid added sugar. Whole milk OR non-fat is totally fine.)
  • 70g Blueberries (Or strawberries, raspberries, blackberries, etc)
  • 1 scoop Chocolate Protein powder (Again, I like NutriCost, but opt for one with little or no added sugar & artificial sweeteners)
  • 2 TB Peanut Butter
  • 2 TB Chia Seeds
  • 1/2 tsp cinnamon

Prep:
  • Mix all into a bowl
  • Enjoy :)


Ideas for Toppings:
  • Cacao nibs
  • Shredded coconut (unsweetened)
  • Pumpkin seeds



Nutritional Totals (with whole milk Greek yogurt)
Calories: 612
Protein: 54g
Carbs: 16g (net)
Fat: 31g


Let me know how they turn out and what you did to add your own flare!

-Tim

 

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