Protein Packed Recipes!

The Vital Role of Protein in Your Wellness Journey + Exciting New Recipes to Try!

We’re diving deep into an often underestimated but profoundly essential element of your diet: Protein. Understanding the incredible importance of consuming sufficient protein daily is not just a health tip; it’s a key to unlocking your body’s full potential on your wellness journey.

From the moment you wake up in the morning, your body relies on protein to kickstart its vital processes. To put it into perspective, your body requires a minimum of 100 grams of healthy protein daily, which is roughly equivalent to 3.5 ounces or about half a cup.

But protein isn’t merely a nutritional component; it’s the building block of life itself. It plays a fundamental role in the structure, function, and regulation of your body’s tissues and organs. Here are some compelling reasons why protein is crucial for your overall wellness:

1. Muscle Health: Whether you’re an athlete striving for peak performance or simply looking to maintain your strength, protein is essential for muscle growth and repair.
2. Energy: Protein provides a steady and sustained source of energy, helping you stay alert and focused throughout the day.
3. Cellular Repair: Your body constantly undergoes cellular turnover, and protein is necessary for repairing and replacing old or damaged cells, keeping your body running smoothly.
4. Hormone Production: Many vital hormones, including insulin and growth hormone, are made up of proteins. Proper hormone function is essential for various bodily processes.
5. Immune Support: Antibodies, which are crucial to your healing process, are made from protein. A protein-rich diet can help bolster your defenses against illnesses.

In addition to meeting your daily protein requirements, keeping your sugar intake below 40 grams is equally crucial for maintaining optimal health. Striking this balance can lead to improved energy levels, muscle strength, and overall well-being.

To help you achieve your daily protein goals and explore exciting new flavors and textures in your diet, we’ve prepared a list of protein-rich food options. We’ve also included delicious recipes for you to test out and enjoy! These foods not only provide the protein your body craves but also bring a world of culinary delight to your plate.

Protein-Rich Food Options:

• 4oz Beef – 22 grams
• Chicken Breast (boneless/skinless) – 54 grams
• 1 Egg – 6 grams
• 1/4 cup Almonds  – 8 grams
• 1 Avocado – 4.02 grams
• Artichoke – 3.47 grams
• 1 cup Arugula – 5.16 grams
• 1 cup Asparagus – 4.32 grams
• 1 cup Beets – 2.19 grams
• 1 cup Black Beans – 15.24 grams
• 1 cup Broccoli – 2.57 grams
• 1 cup Brussels Sprouts – 4 grams
• 1 cup Butternut Squash – 1.84 grams
• 1 cup Cabbage – 1.14 grams
• 1 cup Carrots – 1.19 grams
• 1 cup Cashews – 11 grams
• 1 cup Cauliflower – 2.05 grams
• 1 cup Celery – 0.7 grams
• 1 cup Cilantro – 0.36 grams
• 1 cup Chard – 0.65
• 1 oz Chia Seeds – 4.69 grams
• 1 cup Chickpeas – 14.53 grams
• 1 cup Cocoa Powder – 17 grams
• 1 cup Collards – 1 grams
• 1 cup Cucumber – 1 grams
• 1 cup Eggplant – 0.83 grams
• 1/4 cup Flax Seed -7.6 grams
• 1 cup Green Beans – 1.83 grams
• 1 cup Green Peas – 1.83 grams
• 3 tbsp Hemp Seed – 9 grams
• 1 cup Kale – 2.21 grams
• 1 cup Kidney Beans – 7.73 grams
• 1 cup Lentils – 18 grams
• 1 cup Macadamia Nuts – 10.6 grams
• 1 tbsp Maca Root Powder – 4 grams
• 1 cup Porto Mushroom – 5 grams
• 1 cup Mustard Greens – 4 grams
• 1/4 cup Nut Butter
  • Almond – 16 grams
  • Cashew – 12 grams
• 12 Black Olives – 0.44 grams
• 1 Onion – 0.82 grams
• 1 cup Parsley – 1.8 grams
• 1/4 cup Pecans – 5 grams
• 1/2 cup Pine Nuts – 9.24 grams
• 1/2 cup Pumpkin Seeds – 19.5 grams
• 1 Red Pepper – 1.18 grams
• 2 tbsp Rosemary – 0.12 grams
• 1 up Quinoa – 24 grams
• 1/4 cup Sesame Seeds – 6.38 grams
• 1 cup Spinach – 0.86 grams
• 1 cup Sunflower seeds – 9.56 grams
• 1 Sweet Potato – 2.29 grams
• 1/4 cup Tahini – 12 grams
• 1 Tomato – 1.08 grams
• 1/4 cup Walnuts – 8 grams
• 1 cup Yellow Squash – 1/23 grams
• 1 cup Zucchini – 1.87 grams
• 1 cup A2 milk – 8 grams
• Forager Cashew Yogurt – 3 grams
• Coconut Flakes – 2 grams
• Organic Rice – 2 grams
• Chomps grass fed beef stick – 9 grams
• Autumn’s Gold Bar – 5 grams
• 1 scoop Great Lakes Collagen – 11 grams
• Standard Process SP Complete – 10 grams (click to order)
• Young Living Pure Protein Complete – 25 grams (click to order)

Exciting New Recipes to Try:

Chicken Avocado Salad

• Ingredients:
  • 1 cup organic grilled chicken breast (approx. 70g protein)
  • 1 avocado (approx. 3g protein)
  • 1 cup spinach (approx. 1g protein)
  • 1/2 cup cherry tomatoes
  • Olive oil, salt, pepper to taste
• Instructions:
  • Mix all ingredients in a bowl.
  • Drizzle olive oil, salt, and pepper to taste.

Beef Stir-Fry

• Ingredients:
  • 1 cup organic grass-fed beef steak (approx. 60g protein)
  • 1 bell pepper (approx. 1g protein)
  • 1 onion (approx. 1g protein)
  • Olive oil, salt, and pepper
• Instructions:
  • Slice beef, bell pepper, and onion.
  • Heat oil in a pan, add ingredients, and stir-fry until cooked.

Tuna Salad

• Ingredients:
  • 2 cans of organic tuna in water (approx. 40g protein)
  • 1 boiled egg (approx. 6g protein)
  • 1 cup leafy greens (approx. 1g protein)
  • Olive oil, salt, pepper
• Instructions:
  • Mix all ingredients in a bowl.
  • Add seasonings to taste.

Pork Chop with Veggies

• Ingredients:
  • 1 organic pork chop (approx. 30g protein)
  • 1 cup broccoli (approx. 3g protein)
  • 1 cup cauliflower (approx. 2g protein)
• Instructions:
  • Grill pork chop.
  • Steam broccoli and cauliflower.

Quinoa & Black Beans

• Ingredients:
  • 1 cup cooked quinoa (approx. 8g protein)
  • 1 cup black beans (approx. 15g protein)
  • 1 avocado (approx. 3g protein)
• Instructions:
  • Mix quinoa, black beans, and diced avocado in a bowl.

Chicken and Vegetable Skewers

• Ingredients:
  • 1 cup organic chicken (approx. 43g protein)
  • Bell peppers, onions, zucchini (approx. 3g protein)
• Instructions:
  • Cut ingredients into chunks.
  • Thread onto skewers and grill.

Egg Scramble

• Ingredients:
  • 4 organic eggs (approx. 24g protein)
  • 2 cups mixed – Spinach, mushrooms, peppers (approx. 6g protein)
• Instructions:
  • Sauté vegetables in a pan.
  • Add eggs and cook until done.

Chickpea Salad

• Ingredients:
  • 1 cup chickpeas (approx. 15g protein)
  • 1 cup leafy greens (approx. 1g protein)
  • Olive oil, lemon juice, salt, and pepper
• Instructions:
  • Mix chickpeas and leafy greens.
  • Add olive oil, lemon juice, salt, and pepper to taste.

Almond Butter Smoothie

• Ingredients:
  • 1 avocado (approx. 3g protein)
  • 3 tbsp almond butter (approx. 9g protein)
  • 1 cup almond milk (approx. 1g protein)
• Instructions:
  • Blend all ingredients until smooth.

Remember, these are approximate values for protein content, and you may need to adjust portions to meet your specific requirements. If you are working out, you should have more than 100 grams of protein per day!