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January Goal: Prioritizing Healthy Proteins

Updated: Jan 4

It's New Year's resolutions season, and undoubtedly many people are reevaluating their diets. I don't make resolutions, but since the question has been floating around I have been thinking about changes I might like to make. I would like to work on developing strength, and though I don't track my food, I have a gut feeling that I don't always eat a sufficient amount of protein. I typically have yogurt for breakfast, and often eat chicken or fish in small amounts, but on the whole my love of fruits and vegetables tends to overshadow the need for adequate protein. The other change I'd like to make is to prepare more meals ahead of time, so that I always have some thoughtfully prepared food at the ready when I'm hungry, at work or at home. Here I've compiled ten high-protein recipes I'd like to try next. I analyzed their ingredients with cronometer to measure the protein content, and see what other nutrient benefits they provide. I list those nutrients per serving, and in the % RDA for an average healthy body.

1. Apple Rosemary Breakfast Sausage by Rooted In Healing

Protein: 58%


Also:

- Selenium: 59%

anti-inflammatory, antioxidant, protects from UV damage, promotes healthy skin and hair, promotes healthy thyroid function, helps in prevention and treatment of depression.

- B3 (Niacin): 44%

antioxidant, converts food into energy, and synthesizes storable energy.

- Phosphorous: 31%

promotes healthy genetic and cellular function, promotes healthy bones, energy maintenance, balances pH.

2. Mediterranean Three Bean Salad by Healthy Nibbles



Protein: 40%


Also:

- Vitamin K: 360%

clots blood to heal wounds, promotes bone strength, improves insulin resistance, protects veins and arteries.

- Manganese: 76%

promotes healthy bones, healthy skin, balanced blood sugar, antioxidant.

- Fiber: 63%

helps to balance cholesterol and blood sugar, promotes heart health, improves digestion, eliminates toxins.

3. Balsamic Tempeh & Roasted Vegetable Quinoa Bowls by Simply Quinoa



Protein: 44%


Also:

- Vitamin C: 126%

produces collagen for healthy skin, antioxidant, produces serotonin and other neurotransmitters.

- Vitamin A: 99%

strengthens immune system, speeds wound healing, reduces acne, may help prevent sun damage and skin cancer.

- Manganese: 93%

promotes healthy bones, healthy skin, balanced blood sugar, antioxidant.


4. Simple Avocado Tuna Salad by Bon AIPpetit



Protein: 70%


Also:

- Selenium: 148%

anti-inflammatory, antioxidant, protects from UV damage, promotes healthy skin and hair, promotes healthy thyroid function, helps in prevention and treatment of depression.

- B3 (Niacin): 92%

antioxidant, converts food into energy, and synthesizes storable energy.

- B12 (Cobalamin): 64%

produces red blood cells, promotes heart health, supports nervous system and mental health, energy metabolism .



5. Butternut Squash, Kale & Ground Beef Breakfast Bowl by The Healthy Foodie




Protein: 88%


Also:

- Vitamin A: 735%

strengthens immune system, speeds wound healing, reduces acne, may help prevent sun damage and skin cancer.

- Vitamin K: 253%

clots blood to heal wounds, promotes bone strength, improves insulin resistance, protects veins and arteries.

- Vitamin C: 160%

produces collagen for healthy skin, antioxidant, produces serotonin and other neurotransmitters.



6. Scrambled Tofu Breakfast Tacos by Ambitious Kitchen



Protein: 58%


Also:

- Vitamin C: 96%

produces collagen for healthy skin, antioxidant, produces serotonin and other neurotransmitters.

- Vitamin A: 43%

strengthens immune system, speeds wound healing, reduces acne, may help prevent sun damage and skin cancer.

- Phosphorous: 36%

promotes healthy genetic and cellular function; promotes healthy bones; energy maintenance; balances pH.

7. Turmeric Chicken Curry by Unbound Wellness



Protein: 78%


Also:

- Vitamin C: 95%

produces collagen for healthy skin, antioxidant, produces serotonin and other neurotransmitters.

- B3 (Niacin): 74%

antioxidant; converts food into energy, and synthesizes storable energy.

- B6 (Pyridoxine): 45%

produces red blood cells, turns carbohydrates into energy, supports the nervous system and produces neurotransmitters, component of liver detoxification, prevents inflammation.

8. Paleo Greek Meatballs with Avocado Tzatziki by Food by Mars



Protein: 80%


Also:

- Vitamin K: 142%

anti-inflammatory; antioxidant; protects from UV damage; promotes healthy skin and hair; promotes healthy thyroid function; helps in prevention and treatment of depression.

- Zinc: 65%

helpful for depression, anti-inflammatory, speeds wound healing, protects from . effects of UV radiation, supports immune system, supports male reproductive health.

- B12 (Cobalamin): 63%

produces red blood cells, promotes heart health, supports nervous system and mental health, energy metabolism.

9. 5-Minute Kimchi Tofu Scramble by Simply Quinoa



Protein: 24%


Also:

- Vitamin K: 114%

anti-inflammatory; antioxidant; protects from UV damage; promotes healthy skin and hair; promotes healthy thyroid function; helps in prevention and treatment of depression.

- Manganese: 46%

promotes healthy bones, healthy skin, balanced blood sugar, antioxidant.

- Vitamin A: 41%

strengthens immune system, speeds wound healing, reduces acne, may help prevent sun damage and skin cancer.

10. Spinach Avocado Chicken Burgers by Unbound Wellness



Protein: 46%


Also:

- Vitamin K: 160%

anti-inflammatory; antioxidant; protects from UV damage; promotes healthy skin and hair; promotes healthy thyroid function; helps in prevention and treatment of depression.

- Vitamin A: 59%

strengthens immune system, speeds wound healing, reduces acne, may help prevent sun damage and skin cancer.


- B3 (Niacin): 35%

antioxidant; converts food into energy, and synthesizes storable energy.


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