5 Easy High Protein Recipes for a Student

Why is Protein intake so important?

It is important for us to consume protein every day. Daily protein intake plays a massive role in keeping your cells healthy and in good shape. Protein is made up of amino acids, sometimes known as building blocks, as they’re attached in long chains . It is also known as a “Macronutrient”, meaning that we need a relatively large amount to stay healthy. 

There are many reasons why our body needs protein. Firstly, it needs it to build. Protein is a building block for bones, muscles, and skin. Protein Repairs the body as it uses it to build and repair tissue. It Oxygenates, as red blood cells contain a protein component that carries oxygen throughout the body, helping to supply the body with the nutrients it needs. It regulates, as it plays an important role in hormone regulation. 

From this we can see that it is crucial to incorporate protein in our diet. As a student we can often forget about our health and choose fast food rather than thinking about their nutritional values. Below I have included 5 Simple, Easy recipes which are high in protein perfect for students looking for a delicious, easy meal to have. 

1. Caprese Sandwich 

Ingredients 

•  Slices of Ciabatta, or bread of choice
  
  
• 2 ounces of Mozzarella Cheese, Sliced2 Pinches of Basil 
• 2 Slices of Tomato
• 1 Teaspoon balsamic glaze 

Directions 

Top 1 ciabatta slice with half of the basil leaves; top with mozzarella, tomato and sun-dried tomatoes. Drizzle with balsamic glaze and top with the remaining basil leaves and ciabatta slice. Cut in half diagonally and serve.

2. Mixed Veggie Salad with Chickpeas and Turkey Burger

Ingredients 

• 1/2 Cucumber
• 1/4 Red Onion
• 2 Cups of Greens (Lettuce) 
• 1 Burger Patty, Turkey (Fresh or Frozen)
• 1/2 Cup Chickpeas, Cooked
  
• Salt 
• Pepper 

Directions

1. Spray the pan with an oil spray 
2. Cook turkey burger -5 minutes on each side on medium to low heat.
3. Chop Cucumber and onion into small pieces
4. Combine all ingredients into a salad. 

3. Chicken & Veggie Stir Fry

Ingredients

• 6 oz Chicken breast, boneless, skinless, raw 1 Bell pepper, red – 37 calories
• 1 cup Broccoli
• 3 Uncured bacon, slice 
• 1 Garlic salt, dash
• 1 tsp Red pepper flakes, dash

Directions 

1. Chop pepper and broccoli into small pieces. Slice chicken into strips. Cut bacon into small pieces with kitchen sheers.

2. Spray a pan with an oil spray. Cook chicken and bacon for 8 minutes on low heat, stirring occasionally.

3. Add in veggies for another 5-10 minutes, until everything is cooked through. Add in seasonings.

4. Eat the chicken and veggies by themselves, or serve with rice or a sweet potato if you prefer.

 4. Sun-dried Tomato Alfredo 

Ingredients 

- 5 ounces bucatini
- 1/ 4 cup pureed sun-dried tomatoes (see note)
- 1 cup heavy cream
- 4 tablespoons butter
- 1/2 cup grated parmesan cheese

 

Directions

1. Bring a pot of water to a boil. Cook the pasta according to package directions.
2. Add the cream and butter to a skillet. Bring it to a simmer over medium heat and stir until the butter has melted. Add the pureed sun-dried tomatoes and continue stirring. Let the sauce thicken.
3. One the pasta is cooked, transfer it to the skillet using tongs or a pasta spoon. Add the parmesan cheese and toss the pasta in the sauce until it’s well coated and the cheese has melted.

5. Protein Pancakes

Ingredients

• 1 Banana
• 75g Oats
• 3 Large Eggs
• 2 Tbsp milk
• 1 tbsp Baking Powder
• Pinch of Cinnamon
• 2 Tbsp Protein powder
• Maple syrup, berries or sliced banana to serve 

Directions 

1. Mix the banana, oats, eggs, milk, baking powder, cinnamon and protein powder in a blender for 1 - 2 minutes. Check the oats have broken down, if not, blend for another minute. 
2. Heat a drizzle of oil in a pan. Pour or ladle in 2-3 rounds of batter, leaving a little space between each to spread. Cook for 1-2 minutes, until bubbles start to appear on the surface and underside is golden. Flip over and cook for another minute until cooked through. Transfer to a warmed oven and repeat with the remaining batter. Serve in stacks.