14 healthy dishes with 20 grams of protein

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Brooklyn Bridge Boot Camp founder and star nutritionist Ariane Hundt is protein’s biggest fan. Her must-know reasons? Protein makes you full, signals your body to burn fat, and feeds your muscles for a toned, lean look.

Hundt recommends eating 20 grams of protein five times a day, whether you’re looking to maintain your weight, lose pounds, or gain muscle mass. “One-hundred grams of protein is an average number,” says Hundt. “It’s a moderate protein diet.”

But hitting that number is not always a piece of cake (or steak). “Vegetarians or vegans have to rely on soy, beans, grains, and protein powder to make it work,” she says.

We picked Hundt’s brain to create these 14 simple, protein-packed dishes—for vegans and carnivores alike—to make it easy to hit your protein quota.

1. Kale & Tofu Salad (17g)

“Finding protein sources that are not from animal sources is a challenge,” shares Hundt. But it’s one you can conquer with this kale & tofu salad.

Raw kale (4g)
Tahini (3g)
1/4 cup avocado (1g)
Diced Organic Baked Fresh Tofu (9g)

2. Quinoa Bowl (18g) 

Quinoa and lentils team up in this dish to deliver a protein punch.

1 cup quinoa (8g)
1/2 cup lentils (9g)
1/2 cup roasted tomatoes (1g)

3. Chocolate Chia Pudding (21g)

This chocolate chia pudding is great for any meal, including dessert.

1 large pitted date (0g)
1 tbsp chia seeds (2g)
1 cup almond milk (5g)
1 scoop Nature’s Plus Spiru-Tein Whey Chocolate Protein Powder (14g)
1 tsp cinnamon powder (0g)

4. Plant-Protein Smoothie (16g)

Hundt recommends Vega Protein Powder in smoothies for those who don’t want whey.

1 handful of spinach (1g)
1/2 cup blueberries (0g)
1 scoop of Vega One Protein Powder (15g)

5. Almond Butter Toast (21g)

Hundt would want you to be wary of the amount of carbs in this meal, if you’re trying to lose weight. So you can split this recipe in half to trim them back.

Two slices toasted Ezekiel 4:9 Flax Sprouted Whole Grain Bread (10g)
2 tablespoons PB2 Powdered Peanut Butter (5g)
1 hard boiled egg (6g)

Get the other 9 recipes at Well and Good NYC

 

More reading from Well and Good NYC:

Moksha Yoga: The Canadian hot yoga studio you’re about to see everywhere

305 Fitness: A hot on-campus workout dance party comes to New York

Favorite Green Juice Recipe: Tera Warner

 

Photo: Olivecocomag.com

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Well+Good NYC is your healthiest relationship. We obsessively cover the city's wellness scene—boutique fitness and yoga studios, juice and vegan hotspots, and natural beauty products.

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