5 protein recipes for lunch and dinner this week
Selection of five protein recipes for lunch and dinner, including meatballs with oats, soy hidden dish, stuffed eggplant and pot roast meat. The preparations are practical and balanced for daily routine.
For those looking to include more protein in their daily diet, five practical recipes can make up the menu of the week. Options range from oatmeal meatballs to a soy protein hiding place, through stuffed eggplant and pot meat. All preparations use affordable ingredients and simple cooking methods.
The recipes have been gathered from basic culinary guidelines and do not require advanced skills in the kitchen. The goal is to offer tasty alternatives for lunch and dinner, maintaining the protein intake without giving up the taste.
Almonds with oats and vegetables
One of the preparations combines ground meat with oats in fine flakes, eggs, onions, garlic, carrot and green smell. The preparation begins with the mixture of all the ingredients in a large bowl, seasoning with paprika, oregano, thyme, pepper and salt.
After incorporating the ingredients well, the dough is modeled into meatballs and can be baked or cooked in tomato sauce. Oats act as an alloying agent, partially replacing thread flour and adding fibers to the recipe.
Soy Protein Hideout
Another option is the hiding place that takes textured soy protein and sweet potato puree. The soy protein is hydrated in hot water for about 15 minutes, then drained, washed and squeezed to remove excess liquid.
For the puree, the sweet potato is cooked until soft, kneaded still warm and mixed with skimmed milk or unsweetened vegetable drink, olive oil, salt and pepper. In a refractory, half of the puree is spread, followed by the soy filling and covered with the rest. The dish goes to the preheated oven at 200 °C for about 20 minutes.
Eggplant stuffed with lentils and cheese
Filled eggplant is a vegetarian alternative that combines cooked lentils, fresh minas cheese and spices. Aubergines are cut in half lengthwise, with small cuts in the pulp, and baked at 200 °C for approximately 20 minutes.
After roasting, part of the pulp is carefully removed, chopped and mixed with cooked and drained lentils, seasoned with salt, olive oil and pepper. The filling is distributed in the eggplant halves, covered with minced cheese and baked again for about 15 minutes, until the cheese lightly browns.
Meat pot with tomatoes and spices
For the busiest days, pot meat with duckling in cubes is an option that yields several portions. The preparation begins by browning the cubes of meat in olive oil, without excessively stirring to form a crust. Then, enter onion and garlic, sautéed until golden.
Tomatoes, tomato extract, paprika, bay, pepper and salt are added, followed by hot water. The pressure cooker is capped and, after catching pressure, cook on low heat for about 25 minutes. The result is a soft meat, which can be served with rice and vegetables.
Tips for mounting the menu
The five recipes can be distributed throughout the week, alternating sources of animal and vegetable protein. The source did not detail the exact nutritional values of each preparation, but the listed ingredients are recognized for their protein content.
To facilitate the routine, some steps can be taken in advance, such as cooking the lentils and preparing the sweet potato puree. Thus, meals are ready in less time on working days.
Readers who test the recipes can share their experiences in the comments of the portal. Other menu suggestions and feeding tips are available in the Boca no Trombone Recipes publishing house.
Font
catracalivre.com
meat (portaledicase.com)
Textured soy protein (portaledicase.com)
lentil (portaledicase.com)
duck (portaledicase.com)
chicken (portaledicase.com)
