Maintaining a balanced diet can be easier than it seems. With simple ingredients rich in lean proteins, it is possible to prepare healthy, tasty and practical meals for everyday life. In addition to promoting the maintenance of muscle mass, proteins promote greater satiety and contribute to the proper functioning of the body. When combined with vegetables and natural seasonings, they help to create complete, light meals suitable for different moments in your routine.

Next, check out 5 healthy recipes rich in lean proteins to include in your diet!

Ingredients

• 4 eggs
• 1 cup of tea spinach chopped
• 1 cup sliced ​​Paris mushroom
• 1 tablespoon of olive oil
• Salt, ground black pepper and chopped chives to taste

Preparation mode

In a pan, heat the olive oil over medium heat and sauté the mushrooms for about 3 minutes. Add the spinach and cook just until wilted. Book. In a bowl, beat the eggs with salt and black pepper until smooth. Heat a non-stick frying pan over medium heat and pour in the mixture. When it starts to set, distribute the spinach and mushroom stew. Fold the omelet in half and cook until the inside is firm. Finish with chives and serve.

Ingredients

• 2 fillets of tilapia
• Juice of 1/2 lemon
• 2 cloves of garlic, chopped
• 1 tablespoon of olive oil
• 1 teaspoon chopped rosemary
• 1 teaspoon of thyme
• Salt and ground black pepper to taste
• Oil for greasing

Preparation mode

In a container, season the tilapia fillets with lemon juice, garlic, olive oil, rosemary, thyme, salt and black pepper. Place them on a baking tray greased with olive oil and place in a preheated oven at 200°C for around 20 minutes or until the fish is soft and lightly golden. Remove from the oven and serve immediately.

Ingredients

• 2 cups of tea chickpea baked
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 ripe tomatoes, chopped
• 2 tablespoons of tomato paste
• 1 tablespoon of olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon of turmeric
• 1/2 teaspoon cumin powder
• 1/2 cup homemade vegetable broth
• Salt, ground black pepper and chopped parsley to taste

Preparation mode

In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and cook for another 1 minute. Add the tomatoes and sauté until they start to break down. Combine tomato paste, paprika, turmeric and cumin and mix well. Add the chickpeas and vegetable broth. Season with salt and black pepper and cook for about 10 minutes, stirring occasionally, until the sauce thickens slightly. Finish with chopped parsley and serve.

Ingredients

• 500 g the ground duckling
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1/2 leek cut into slices
• 1 red pepper cut into cubes
• 1 carrot cut into cubes
• 2 tomatoes, seeded and cut into cubes
• 2 tablespoons of olive oil
• Salt, sweet paprika and ground black pepper to taste

Preparation mode

In a pan, heat the olive oil over medium heat and sauté the onion and garlic until lightly browned. Add the leek and carrot and cook for about 3 minutes. Add the ground duckling and stir until it loses its pink color and turns golden. Add the paprika and tomato, season with salt, black pepper and paprika and cook for approximately 8 minutes, stirring occasionally, until the vegetables are soft and the liquid reduces. Serve then.

Ingredients

• 500 g the chicken breast cooked and shredded
• 2 zucchinis cut into cubes
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 tomatoes seeded and chopped
• 2 tablespoons of olive oil
• Salt, sweet paprika and ground black pepper to taste

Preparation mode

In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and cook for 1 minute. Add the tomato and sauté until it starts to break down. Add the zucchini and cook for about 5 minutes, stirring occasionally, until slightly soft. Add the shredded chicken, season with salt, paprika and black pepper and mix well. Cook for another 3 minutes to incorporate the flavors. Serve then.