20 Easy Meals To Meet Your Daily Protein Intake (Part 1)
Consuming sufficient protein seems to be a challenge for most Singaporeans. Recently, it was announced that a whopping 80% of the elderly who were at risk of malnutrition, suffer from having low muscle mass which makes them vulnerable to falls and injuries. Singapore’s daily protein intake guidance for seniors (>65 years old) ranges from 1 to 1.2 grams of protein per kg of bodyweight. This means if you are 70 years old and weigh 70 kilograms, you should consume at least 70 grams to 84 grams of protein per day, minimally.
Without further ado, these are 10 easy meal ideas you can whip up that are high in protein and are inclusive for pescatarians, vegans, and vegetarians alike. Keep a lookout for our next post for 10 more meals that you can take inspiration from!
1. Tuna Sandwich with Cheese (Pescatarian)
Calories 374, Protein 25.8g
https://recipes.sparkpeople.com/recipe-calories.asp?recipe=3018248
2. Curry Tofu, Chickpeas, Broccoli and Rice (Vegan)
Calories 806, Protein 27g
https://www.taste.com.au/recipes/chickpea-tofu-curry/xbqn5x6o
Image source: Chickpea and tofu curry
3. Peanut Butter Sandwich (Vegan)
Calories 520, Protein 20g
*4 tablespoons of peanut butter
5. Salmon Fillets with Lemon and Peas (Pescatarian)
Calories 443, Protein 39g
Image source: Pan seared salmon with smashed peas
6. Capsicum Filled with Two Eggs, Cheese, Spinach, Chia Seeds and Two Tablespoons of Hummus (Vegetarian)
Calories 336, Protein 20g
https://www.australianeggs.org.au/recipes-and-cooking/stuffed-peppers
Image source: Stuffed Peppers
7. Almond Milk with Protein Shake (Vegan)
Calories 210, Protein 24 g
8. Tortilla with Beans, Onions, Avocado and Quorn Mince (Vegan)
Calories 460, Protein 36 g
9. Scrambled Eggs and Cheese (Vegetarian)
Calories 397, Protein 26 g
10. Chicken Tenders with Chia Seeds
Calories 350, Protein 21 g
*2 tablespoons of chia seeds
https://www.bettycrocker.com/recipes/oven-fried-chicken-tenders/46a69e4d-4c31-485b-9d43-67d40b353f2e
Incorporating high-protein foods into your daily meals is crucial for maintaining muscle mass and overall health. For high-protein meals that are also plant-based, consider vegan recipes like curry tofu or almond milk with a protein shake. These vegan meals offer a great source of plant-based protein. Additionally, for those looking for easy dinner recipes, the salmon fillets with lemon and peas or the tortilla with beans, onions, avocado, and Quorn mince are excellent options.
If you're seeking lunch ideas, dinner ideas or just some protein snacks, the tuna sandwich with cheese or the peanut butter sandwich can provide a satisfying and high-protein option. Remember, maintaining an adequate daily protein intake is essential for your health and well-being.
Go ahead and check out Part 2 of our high protein meals that you can easily prepare!
If you need more personalised dietary and lifestyle advice, you can reach out to us here.
This article is written and contributed to SgFitFam by freelance writer, Niklaus Quek. He is currently a student physiotherapist, ACE Personal trainer (2016), HFE Pilates instructor (2020), and SWF Olympic Weightlifting Coach Level 1 (2014).
Edited by the FITFAMCO Team.
References
The Straits Times (2021). 4 in 5 elderly Singaporeans who are at risk of malnutrition have low muscle mass: Study. [online] The Straits Times. Available at: https://www.straitstimes.com/singapore/4-in-5-elderly-singaporeans-who-are-at-risk-of-malnutrition-have-low-muscle-mass-study [Accessed 20 Apr. 2021].