Protein foods is an essential food category and is highly recommended for both adults as well as kids. When you eat a high protein lunch, you provide yourself with energy to perform everyday activities. Although carbohydrates are the main food source for energy, the body draws energy from protein substances as well once the carbohydrates are exhausted. Having high protein meals for lunch provides you with ample energy to win the rest of the day.
Protein is vital for muscle development in children and muscle repair in adults. Protein is made up of amino acids which are referred to as building blocks of the body. Amino acids are required to create hormones and various enzymes. They are also the key to building muscle and bone.
Health Benefits of High Protein Meals
No matter what your fitness goal is – weight loss or weight gain, the utility of high protein meals is unparalleled.
1. Keeps You Feeling Full
Protein is an ideal weight-loss food. Even less is more when you consume a protein-rich diet. By consuming less amount of food, you can kill your hunger pangs for longer hours thereby curbing your tendency to reach out for snacks (which means more calories).
2. Source of Strength and Muscle Mass
If you are keen on working on strength and endurance, you need to eat more protein. Protein promotes muscle mass growth like no other. Post an intense workout, having a high protein lunch supports quick muscle recovery.
3. Supports Bone Health
Over time, the bones in our body become weak. When you consume high protein meals, you reduce the chances of fractures. Women who have hit menopause should also have more protein foods for lunch, dinner, and breakfast to lower the risk of Osteoporosis.
4. Boosts Your Metabolism
When you consume protein-based healthy meals for lunches, you get closer to your weight loss goals. Protein metabolises the food effectively. A healthy metabolism level is essential to stimulate fat burning throughout the day.
5. Lowers Blood Pressure
Consuming healthy protein sources such as lean meat like chicken, eggs, fish, tofu, nuts, and legumes lowers your blood pressure. You should be careful not to consume red meat like mutton, beef, and pork that are also protein sources but might prove counter-beneficial.
Delicious Protein Foods for Lunch
Whether you are packing food for the office or looking to enjoy a nice and fresh high protein lunch at home, we have some protein lunch ideas that you can whip up.
1. Paneer Bhurji (or Scrambled Tofu)
This is an easy-to-make high protein lunch and can be enjoyed with a couple of chapatis/rotis or brown rice.
2. Stir-fried Vegetable Brown Rice with Grilled Paneer/ Tofu/ Chicken Breasts
As the name suggests, if you are looking for healthy recipes for lunches that incorporate carbohydrates, proteins, vitamins, and other essential nutrients, then stir-fried rice with lots of seasonal vegetables and peanuts will never fail to satiate you.
3. Low-Fat Chicken Shawarma
Shawarmas are loved by all and make a great high protein lunch on the go. Prepare them with a yoghurt-based sauce instead of mayonnaise for a healthy lunch.
4. Falafel and Hummus Veggie Wrap
If you are looking for a vegetarian protein lunch that is a variation of shawarma, then a falafel wrap with hummus dressing would be a mouth-watering option.
5. Oats Poha
As the name suggests, this is a variation of your regular chiwda poha and makes for a healthier alternative due to the presence of oats.
6. Mixed Bean Salad with Roasted Chickpeas/Fox Nuts
For all the salad lovers out there, prepare a mixed bean salad if you are looking for a protein-rich, high vegetarian lunch option on a warm day.
7. Baked Salmon with Grilled Asparagus
When you consume fish like salmon, you not only accomplish your requirement for protein but also fulfil the requirement for omega-3 fatty acids for the day.
8. Chana Dal Dhokla
Chana Dal Dhokla makes for a great vegetarian protein lunch that is quick and easy and tastes great as well.
Conclusion
We have discussed the benefits of high protein meals, and some delicious, high protein vegetarian meals & non-veg meals. When looking for high protein lunch recipes, try to aim for the ones that incorporate fish, eggs, chicken meat, dairy, and tofu. These are rich sources of protein and provide your body with amino acids that are vital for muscle repair and growth. Always look for quality protein sources – which are basically fresh food. For optimum health benefits, avoid processed or pre-packed food items that are available in stores and supermarkets.
Frequently Asked Question About Protein Meals
Q2. How can you calculate your body’s protein requirement?
The suggested amounts of protein intake include consuming 0.8 grams of protein per kilogram of your body weight.
Q3. How to get enough amounts of protein a day?
You can rely on protein rich foods including dairy, tofu, beans, nuts, seeds, egg whites, fish, poultry, chicken, and so on.
Q4. What happens if you consume excessive amounts of protein?
Like any other food, consuming excess amounts of protein rich foods can lead to certain side effects such as digestive issues, headache, diarrhoea, dehydration, increased risk of kidney stones, and so on.
