A protein-rich diet is important no matter your age, health, or body composition goals. Adequate protein consumption is especially important as we age. Research shows seniors need more protein to build and maintain muscle than they previously needed in their younger years. Protein is also the most satiating of the macronutrients, meaning we will stay full for longer after each meal. You can’t go wrong adding more protein to your diet! From quick smoothie recipes, light lunch options, and a few easy dinner ideas, here are 5 recipes to try at home. 

High Protein Smoothie Recipes

Berry Smoothie

If there’s one thing I eat almost every single day, it’s a smoothie! They take less than 5 minutes to make, they’re nutritious, high in protein, and most importantly delicious! I make fairly large smoothies, but these ingredient amounts are all totally dependent on how big you want yours.

Ingredients:

• 1-2 cups frozen berries
• 1-2 tbsp peanut butter (or other nut butter of choice)
• 1 scoop chocolate protein powder of choice (other flavours work here too, like vanilla)
• 1-2 cups of milk or milk substitute of choice
• 1 large pinch of cinnamon

Blend all ingredients together and enjoy!

Peanut Butter Banana Shake

This is another great smoothie option, incorporating different flavours, textures, lots of healthy fats, and of course high protein.

Ingredients:

• 1-2 scoops protein powder of choice
• 1/2 cup almond flakes
• 1 tbsp peanut butter
• 1 cup milk or milk substitute
• 1 banana
• 1 tbsp honey

Toss it all in the blender and blend until smooth.

High Protein, Low Calorie Lunch Recipe

Low Calorie Chicken Wrap

Here is a great low calorie, high protein chicken wrap - great for lunch or a quick, light dinner. Even easier when done in the air fryer, but can be pan fried as well.

Ingredients:

• 1 Medium Tortilla Wrap
• 1/2 Diced Tomato
• Small handful lettuce
• 1 Egg White
• Bread crumbs
• Salt, Pepper, Garlic Powder, Smoked Paprika
• Squeeze of Lemon
• 20g Light Mayo
• 170g Chicken Breast (raw weight-flattened and sliced into 2 pieces)

Instructions:

1. Season each side of chicken with all the seasonings
2. Season cornflakes with same spices and crush the flakes
3. Dip each pieces of chicken in the egg white and then coat in the breadcrumbs
4. Spray each piece lightly with cooking spray
5. Pan fry in oil or air fry at 370F for 16-18 minutes ( times vary depending on individual air fryer)
6. Combine mayo, squeeze of lemon, pepper, salt to taste to make dressing 
7. Add lettuce to the tortilla and diced tomatoes, followed by the chicken and dressing. Wrap it up and enjoy!
   
   

Quick and Easy High Protein Dinner Recipes

Lettuce Wrap Shrimp Tacos

This is definitely one of my favorite dinners lately, especially once I discovered the Saltwater Chili Lime seasoning from local spice shop Silk Road Spice Merchant. While this spice mix is a game changer for fried shrimp, it can also be done with a mix of paprika, chili powder, garlic powder, salt and pepper. This recipe is also lower calorie, low carb and high protein due to the substitution of a corn or flour wrap for a butter lettuce wrap.

Ingredients (Feeds 2):

• Butter lettuce, about 6-8 leaves
• 1 pound raw, peeled shrimp
• Oil for frying (olive oil works well)
• 1 avocado
• Any of your favorite taco toppings: salsa, sour cream, cilantro, white onion, lime juice, etc.

Instructions:

1. Thaw (if needed) and peel your shrimp
2. Season the shrimp generously with Saltwater Chili Lime seasoning or a blend of paprika, chili powder, garlic power, salt, and pepper.
3. Fry in a pan of hot oil, flipping halfway through - about 2-3 minutes per side.
4. While shrimp are cooking, mash your avocado in a bowl with some lime juice
5. To assemble, place mashed avocados on your butter lettuce wrap, followed by shrimp and any other of your favorite taco toppings!
   
   

Kale Chicken Caesar Salad

This is a recipe that I make super often! It’s quick, easy, healthy, and high in protein making it a great weeknight option. I love my homemade caesar dressing but it can easily be substituted for a store bought one. The recipe can easily be customized by varying the lettuce/veggies. Lately I’ve been using a combination of kale and arugula which I think tastes great. I find adding a baguette, sourdough, or garlic bread goes great with this meal if you want to add some carbs!

Ingredients (Feeds 2):

Caesar Dressing

• ¼ cup good quality olive oil
• 1 tsp red wine vinegar
• 1 tsp Worcestershire sauce
• juice of ¼ lemon, about 2 tsp
• 1 egg yolk
• 1 clove garlic
• generous pinch of salt
• generous pinch of pepper
• ½ tsp mustard powder

Chicken

• 2 boneless skinless chicken breasts (¾ - 1 pound total)
• 2 tbsp olive oil
• ½ tsp paprika
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ teaspoon oregano
• ¼ teaspoon thyme
• 2 tsp brown sugar

Salad

• Any lettuce/veg combo of your choice! I like romaine, kale, and arugula.

Instructions:

1. To pan fry, slice chicken into strips, place oil into hot pain, followed by chicken. Coat the chicken in spices.
2. To oven bake, coat full chicken breast in olive oil and spices, and place into a 425 degree oven for about 18-20 minutes, or until 165 degrees internal.
3. While chicken is cooking, mix all salad dressing ingredients together in a small bowl.
4. Wash and dry lettuce and veggies.
5. Toss salad with dressing, top with chicken, and serve with a side of baguette/sourdough/garlic bread if you like!

These recipes are a delicious and easy way to fuel up- let me know what you think! Do you have a favourite high protein meal? This email address is being protected from spambots. You need JavaScript enabled to view it., I'd love to try it out.

- Kevin Connell, PT
Physiotherapist and Food Lover
Find Kevin at Energize Health - North