Food To Keep You Full and Fueled
If you think high-protein meals are only for gym bros, think again. One of the three macronutrients (along with carbs and fat), protein is the building block for the body’s tissues and organs. It’s present in every cell in the body, and it’s crucial for muscle building, maintenance and repair.
The amount of protein you need depends on a variety of factors, like your body size, health status and your activity level. A general rule of thumb is that you need at least 0.8 grams of protein per kilogram of body weight — that means someone who weighs 150 pounds (68.2 kilograms) needs a minimum of 54.6 grams of protein per day. If you’re active, trying to build muscle or have certain health conditions, you likely need more than that.
The good news is that it’s pretty easy to get enough protein if you’re prioritizing the right foods and eating a variety. To make things simple, we put together a list of high-protein dishes — defined as having at least 15 grams per serving — that suit every taste, preference and occasion.
Start with Gyudon, the epitome of comfort food in Japan. Usually prepared at home, the dish is also ubiquitous at fast-food restaurants across the country. Gyudon is made from thinly sliced beef and onions coated in a slightly sweet soy sauce-based sauce. Some people prefer a raw or poached egg on top while others sprinkle sesame seeds instead. Feel free to play around with the recipe to create your favorite version of this fast, filling and inexpensive meal.
