Maintaining a healthy eating routine can be simpler than it seems. With intelligent choices and balanced combinations, it is possible to prepare delicious, protein-rich dishes without spending hours in the kitchen. In addition to contributing to a more complete diet, these nutrients help maintain muscles, promote a greater feeling of satiety and participate in several important functions in the body.

Next, check out 5 protein-rich recipes to make in just a few minutes!

Ingredients

• 1 cup of tea quinoa
• 2 cups of hot water
• 2 cups of spinach leaf tea
• Wedges of 1 tangerine
• 1/2 cup pomegranate seeds
• 1/3 cup peeled and chopped pistachios
• 150 g crumbled ricotta
• 1 tablespoon of olive oil
• Juice of 1 lemon
• Salt and ground black pepper to taste

Preparation mode

In a pan, place the quinoa and water and place over medium heat. Cook until soft and the water has dried. Set aside until cool. In a container, place the cooked quinoa, spinach, tangerine segments, pomegranate seeds, pistachios and ricotta. Mix gently so as not to break up the ingredients. In another container, mix the lemon juice, olive oil, salt and black pepper until it forms a sauce. Drizzle the salad and mix gently. Serve then.

Ingredients

• 2 fillets of chicken breast cooked and shredded
• 1 tablespoon of olive oil
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1 grated carrot
• 1 cup broccoli in small florets
• 1 cup of cauliflower in small florets
• 1/2 cup fresh peas
• 1/2 cup of green corn tea
• 85 g of natural yogurt
• Salt, ground black pepper and chopped green chillies to taste

Preparation mode

In a pan, heat the oil over medium heat and sauté the onion until it becomes slightly transparent. Add the garlic and cook until golden. Add the chicken and mix well to incorporate the seasonings. Add the carrot, broccoli and cauliflower and sauté for a few minutes, until the vegetables are soft but still retain a slight crunch. Add the peas and corn and mix well. Turn off the heat and add the natural yogurt, mixing gently until it forms a creamy preparation. Season with salt and black pepper. Finish with chopped green chilli and serve immediately.

Ingredients

• 400 g the tofu cut into cubes
• Juice of 1/2 lemon
• 2 cloves of garlic, chopped
• 2 tablespoons of olive oil
• 1 cup cooked and drained chickpeas
• 1 zucchini cut into cubes
• 1 grated carrot
• 1 cup broccoli in small florets
• 1 tablespoon of white sesame
• Salt and ground black pepper to taste
• Chopped chives to finish

Preparation mode

In a container, place the tofu cubes and season with lemon juice, garlic, salt and black pepper. Mix gently to coat all the pieces with the seasoning and let it rest for about 10 minutes. In a large frying pan, heat the olive oil over medium heat and add the seasoned tofu cubes. Grill for approximately 5 minutes on each side or until golden on the outside. Remove from the frying pan and set aside.

In the same frying pan, add the zucchini, carrot, broccoli and chickpeas. Sauté the vegetables for a few minutes, maintaining a slightly crunchy texture. Season with salt and black pepper. Return the tofu to the pan, mix gently with the vegetables and let it heat for another 2 minutes. Finish with white sesame and chives. Serve then.

Ingredients

• 4 eggs
• 1 cup of tea spinach chopped
• 1/2 cup of cottage cheese
• 1 tablespoon of olive oil
• Chopped parsley, salt and ground black pepper to taste

Preparation mode

In a container, break the eggs and beat with a fork or whisk until they are homogeneous. Season with salt and black pepper. Mix the spinach and half of the cottage cheese. Heat the oil in a frying pan over medium heat. Pour in the egg mixture and cook for about 3 minutes or until the bottom is set. Carefully fold the omelet in half and cook for another 2 minutes, until the inside is completely cooked. Transfer to a plate, top with the rest of the cottage cheese and parsley. Serve then.

Ingredients

• 2 fillets of tilapia
• Juice of 1/2 lemon
• 2 cloves of garlic, chopped
• 3 tablespoons finely rolled oats
• 1 tablespoon of olive oil
• 2 tablespoons chopped parsley
• 1 tablespoon chopped basil
• Salt and ground black pepper to taste

Preparation mode

In a container, place the tilapia fillets and season with lemon juice, garlic, salt and black pepper. Mix gently to combine all sides of the fish with the seasonings and let it rest for about 10 minutes. In another container, mix the fine rolled oats, parsley, basil and olive oil until it forms a moist crumb.

Arrange the tilapia fillets on a baking sheet lined with parchment paper. Coat the top of each fillet with the oat and herb mixture, pressing lightly to set the crust. Bake in a preheated oven at 200°C for approximately 15 minutes, or until the fish is cooked and the topping is lightly golden. Remove from the oven and serve immediately.