Nutrition is a key factor in maintaining health.
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What are proteins?
Protein is an important source of raw materials, ensuring the body has enough energy to function and stabilize health.
According to RDA (Recommended Dietary Allowance), a normal adult in sedentary conditions, men should consume 56g of protein and women 46g of protein per day.
Protein-rich meal recipes
1. Chocolate Banana Protein Smoothie
Ingredient:
Stone
1/2 frozen ripe banana
1/2 cup unsweetened almond milk (optional)
One scoop of protein powder
2 tablespoons cocoa
1/2 teaspoon for stronger flavor (if desired)
1 little salt
Making:
Put all ingredients in blender, then pour into glasses and decorate as desired.
So, in less than 5 minutes, you have a protein-rich and delicious breakfast.
Banana chocolate protein smoothie.
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2. Avocado and spinach protein smoothie
Ingredient:
1 bowl diced frozen mango
1/2 avocado
2 handfuls of spinach
2-3 tablespoons of protein powder
1 cup of water
How to make: Put all the ingredients in a blender, blend until smooth, then transfer to a decorative cup.
With this breakfast, it only takes you 2 minutes to prepare and an additional 2 minutes to make.
Spinach avocado protein smoothie.
3. Strawberry and banana protein smoothie
Ingredient:
1 frozen banana
1 bowl of sliced strawberries
10 almonds
Ice
3 scoops of protein powder
How to make: Blend all ingredients together until smooth, decorate and enjoy this simple breakfast right away.
Strawberry banana protein smoothie.
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4. Blueberry Honey Yogurt
Ingredient
3/4 cup unsweetened almond milk (optional)
1/2 cup yogurt
1 scoop of protein powder
1/2 cup frozen blueberries
Stone
1 teaspoon honey
How to make: Blend the above ingredients until smooth, then pour into a glass and enjoy a delicious breakfast.
Blueberry honey yogurt.
5. Yogurt eaten with nuts
Ingredient
200 grams of yogurt
1/2 to 1 apple depending on size
1/2 bowl of almonds
1/2 bowl of walnuts
3 tablespoons sunflower seeds
1/4 bowl pumpkin seeds
3 tablespoons flax seeds
How to make: Crush the almonds and snails.
Yogurt and nuts are rich in protein.
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6. Greek yogurt
Greek yogurt is a food that contains more protein than regular yogurt.
Greek yogurt.
7. Protein-rich cereals
This breakfast will be more delicious if the cereal is combined with fruits, milk or yogurt.
Protein-rich cereal for breakfast.
8. Protein-rich pancakes
Ingredient:
Banana
Protein powder
Oat
Leavening
Milk
You can add flavor as desired:
Vanilla essential oil
Cinnamon
A little salt
Brown sugar
Making:
Preheat oven to medium/high heat.
Put the milk, banana, baking powder, protein powder, oats and flavoring ingredients into the blender and blend until the mixture is smooth.
Line a baking sheet with baking paper and spray with non-stick spray.
Scoop the mixture onto baking paper and form small cakes.
After a few minutes, remember to flip the cake over and continue baking so that the cake is cooked evenly on both sides.
Put on a plate and enjoy.
Pancakes are rich in protein.
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9. Vegetable egg salad
Ingredient:
Different vegetables that you love.
Eggs, red onion, cucumber and avocado.
Dressing: Olive oil, lemon juice, dill and mustard.
Making:
Boil eggs then slice into small pieces.
Put all the ingredients in a large bowl, then add the sauce ingredients and enjoy
Vegetable egg salad.
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10. Chickpea sandwich
Ingredient:
2-3 slices of your favorite bread
1 ripe avocado
Chili sauce
A few radish sprouts
1/2 lemon
Salt and pepper
(With green beans)
Cooked green beans about 1 bowl
1 tablespoon olive oil
Half a teaspoon of cumin
1/4 teaspoon hot chili powder
Salt
Making:
Put the green beans in a pan and roast for a few minutes to drain them.
Mix all the spices for the green beans with a little salt.
Put roasted green beans in a pan of hot oil.
Sprinkle the mixed spices into the green bean mixture and stir well, season to taste and turn off the heat.
Toast .
Slice avocado and spread on toast.
Sprinkle the seasoned chickpeas and sprouts over the flatbread.
Chicken seed sandwich.