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Protein is SO important for good health, whether it’s supporting our strength, mobility, and function, or counteracting the effects of aging and peri/postmenopause on our bodies. It’s a critical nutrient for muscle growth and repair – as well as for maintaining healthy skin, hair, and nails!
For a long time, protein has been viewed as kind of synonymous with meat, but a recent study revealed that the “muscle-building potential” of plant proteins can actually be just as effective as animal proteins.
The key is eating a variety of vegetables to ensure that we get all the necessary amino acids, also known as the building blocks of proteins, that we need.
Some plant-based proteins, like beans, grains, and tofu, offer especially high levels of protein. But there are actually quite of a lot of protein-packed veggies, including asparagus (3 grams/cup), black beans (14 grams/cup), broccoli (3 grams/cup), Brussels sprouts (3 grams/cup), chickpeas (14 grams/cup), edamame (18 grams/cup), field peas (21 grams/cup), green peas (9 grams/cup), lentils (18 grams/cup), mushrooms (4 grams/cup), soybeans (8 grams/cup), and spinach (5 grams/cup). Throw in some quinoa and you’ve got a whole menu of snacks, mains, and sides all wrapped up!
Of course, veggies are also a flavorful and filling source of other vitamins, minerals, and fiber.
I have a yummy high-protein Cobb salad recipe that is just heavenly. Give it a try and let me know what you think!
BB Body High-Protein COBB Salad – 41 Grams of Protein
This protein-packed salad is bursting with nutrients and flavor, perfect for a healthy meal or post-workout snack! Happy eating!
Salad Ingredients
1 Boneless Skinless Chicken Breast (About 4 oz) – A delightful 30g of protein!
1 Hard-Boiled Egg 🥚- Bringing in 6g of protein! See peeling hack!
¼ Cup Diced Beets – Colorful and packed with vitamins!
¼ Cup Thinly Sliced Fennel – Crunchy and full of flavor!
¼ Cup Arugula – Peppery greens that are nutrient-rich!
¼ Cup Chopped Walnuts – Healthy fats and a delightful crunch!
¼ Cup Chopped Radicchio – Adds a hint of bitterness and vibrant color!
1 Diced Cucumber – Refreshing and hydrating!
Dressing Ingredients
¼ Cup Whole Fat Greek Yogurt – Creamy goodness with about 5g of protein!
2 Tablespoons Olive Oil – Boosts the flavor with healthy fats!
¼ Cup Lemon Juice – For a tangy zing and vitamin C!
Salt and Pepper, To Taste
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Directions
1. Cook the Chicken: Grill or bake the boneless chicken breast until fully cooked. Once done, cube it up! (Meal Prep Tip: Make extra to have on hand!)
2. Mix the Salad: In a large bowl, toss together all the colorful ingredients: chicken, hard-boiled egg, beets, fennel, arugula, walnuts, radicchio, and cucumber!
3. Make the Dressing: In a small bowl, whisk the Greek yogurt, olive oil, and lemon juice until it’s nice and smooth. Season it with salt and pepper!
4. Enjoy the Goodness: Drizzle the dressing over your salad masterpiece, and gently toss to combine! Enjoy every crunchy, nutritious bite packed with protein and vibrant flavors!
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Nutritional Information (Approximate)
Protein: About 41g
Calories: Approximately 550 Cal (Depends on walnuts and Greek yogurt used.)
xoxo
~Brooke
