A selection of easy protein-packed meals that will keep you full without exceeding your calorie limits.
Ingredients
Scale:
1 lb chicken breast, cut into bite-sized pieces
1 cup shrimp, peeled and deveined
1 can chickpeas, drained and rinsed
1 cup firm tofu, cubed
2 cups spinach, chopped
1 bell pepper, diced
1 zucchini, sliced
1 cup broccoli florets
1 carrot, julienned
1 cup quinoa, rinsed
½ cup brown rice
2 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon honey
1 teaspoon garlic powder
1 teaspoon ginger, freshly grated
Salt and pepper to taste
Instructions
In a medium saucepan, combine 1 cup of quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Remove from heat and let it sit, covered, for another 5 minutes. Fluff with a fork before serving.
Meanwhile, heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken breast pieces and cook for about 7-10 minutes, stirring occasionally, until they are golden brown and cooked through.
Add the diced bell pepper, zucchini, broccoli, and carrot to the skillet. Stir frequently and cook for an additional 5 minutes until the vegetables are tender but still slightly crisp.
Mix in the soy sauce, honey, garlic powder, ginger, salt, and pepper. Stir well and let it simmer for 2-3 minutes.
Add the cooked quinoa to the skillet and mix everything together thoroughly. Cook for another minute to heat through.
For the shrimp dish, heat an additional tablespoon of olive oil in a separate pan. Add the shrimp and cook for about 3-4 minutes until they turn pink and opaque.
For the tofu dish, add cubed tofu to the same pan with the shrimp. Cook until golden brown on all sides, about 5-7 minutes.
