Protein is an essential dietary nutrient in every living cell in your body. Protein helps your body develop and maintain muscles, bones and skin. You need to derive protein from dietary sources every day because your body cannot store protein for future use the way it stores carbohydrates and fats. According to the National Institutes of Health, you should consume 50 g to 65 g of protein per day.
Lean Meats
Lean meats are rich sources of complete protein, which means they supply all the amino acids your body cannot make. Make carne asada, or grilled meat, for a protein-packed dinner. This recipe calls for fresh lime juice, minced garlic cloves, freshly ground black pepper, salt, flank steak, sliced red onion, extra-virgin olive oil, sliced avocado and fresh tomato salsa. This carne asada provides 38 g protein. Other meat choices that provide protein include chicken, veal, turkey, duck, pork and beef.
Seafood
Seafood is loaded with protein as well as essential omega-3 fatty acids. Shrimp stir-fry is a lunch option that supplies your body with 38 g of protein. This dish calls for canola oil, low-sodium soy sauce, minced garlic, peeled shrimp, minced fresh ginger, white mushrooms, sliced scallions, thin strips of bell peppers, snow peas and red pepper flakes. You can also make seafood for dinner such as salmon steaks, tuna melts, cod salad or perch strips.
Dairy Products
Dairy products can be sources of protein throughout the day for snacks such as yogurt and string cheese, as well as cottage cheese, which contains approximately 13 g of protein per 4-oz serving. You can also start your day off with protein from dairy products for breakfast. Try a healthy, high-protein version of eggs Benedict. Prepare artichokes Benedict at home by substituting artichokes for English muffins so you receive more protein and less simple carbohydrates. Make a healthy version of hollandaise sauce with Dijon mustard, liquid egg substitute, margarine free of trans fat, fresh lemon juice and a dash of cayenne. Add Canadian bacon to your Benedict for added protein. This breakfast will start your day with 18 g of protein.
Other High-protein Meal Options
If you don't have time to cook breakfast every morning, you can make a protein shake for breakfast and take a protein bar or nuts to work for protein-packed snacks. Beans are another healthy source of protein. Make a large bowl of chili at home that you can store in the refrigerator and eat for the week. Add slices of lean turkey or ham and soybeans to your chili for extra protein. Soybeans contain 35 g of protein per 100 g. Top your chili with melted reduced-fat cheese for additional protein and flavor.
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