Easy High Protein Meals

We all know the importance of keeping a balanced diet for overall health and wellbeing and here at SportsLab NYC, we emphasize how important it is to keep your diet clean and full of the right nutrients when strength training. Now I know it’s easier said than done, which is why we want to provide you with some quick, easy protein packed meals to get you started with those healthy habits.

If you live in New York City, it’s likely that you are always running around and short on time, thus potentially making not such great decisions with your food choices.  Pro Tip: It’s a good idea to always keep some staple ingredients and foods on hand throughout the week. Here’s what we would suggest keeping in your kitchen for an easy go-to (and guess what?! It’s all pretty simple ingredients!):

  1. Eggs
  2. Chicken
  3. Whey Protein
  4. Greens (Spinach, broccoli, Kale) – to be steamed or used in a shake
  5. Vegetables
  6. Beans
  7. Lentils/Quinoa
  8. Fish/Salmon
  9. Berries
  10. Raw nuts/seeds

We’ve compiled a list of some great, healthy high protein meals and recipes that are perfect for after your workout, in between and even on days that you’re not hitting the weights.

Pesto baked chicken – This 4 ingredient chicken dish is perfect for a busy NYC evening after a training session. Pair it with some steamed veggies and you’re good to go!

Lentil Quinoa Pilaf – For our plant-based friends, this 5 ingredient dish contains 14g of protein per serving. Check out the full recipe here

Grass-fed beef and mushroom marinara over spaghetti squash – A good source of nutrients from both meat and veggies with this easy spaghetti squash recipe

Scrambled eggs with Chilies – Feel the burn with this spicy high protein, healthy egg recipe! Prep time is only 5 minutes so no excuses!

Salsa Chicken (Substitute beef or fish as well) – Adding a low calorie salsa to your dish is a great way to switch up the flavor so you’re not getting bored of the same old.

Now that we’ve given you a pretty solid starting point with the above easy high protein recipes, it’s time to kick things into gear! Don’t be afraid to switch things up from time to time. The most important thing is getting the right amount of nutrients for your body, especially if you are participating in any strength and conditioning, resistance training or workout programs. To really understand the adequate amount of protein you need for your body type, you should consult with a professional, such as an athletic trainer, personal trainer or nutrition expert. If you are looking for more guidance with your diet, ,we provide nutrition consultations and meal plans specific to your individual needs. Come see us at SportsLab NYC, right around the corner from Bryant Park in midtown Manhattan, to get started with a nutrition consultation and 1:1 personal training.


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