Are you struggling with making meals that are healthy and high in protein? I love working out and being active but have always struggled with eating enough to feel satisfied and eating to replenish my body after a workout. Being a college student means trying to balance academics, work, and extracurricular activities, so I am always looking for meals that I can make in less than 30 mins. After a lot of experimenting, I think I finally have a good set of meals that will help fuel my body. I made sure to have some ways of getting protein without having to always consume meat, and here are three of my favorite meals:
Caprese Chickpea Salad
A traditional Caprese salad is made of fresh mozzarella cheese, tomatoes, and basil seasoned with salt and olive oil. I like to add a can of chickpeas as a simple way of increasing my protein intake in this simple Italian salad. If you want to add a crunch, use an air fryer and fry your chickpeas for a few minutes before adding them to the salad. You can add any other seasonings of your liking, and even vegetables like bell peppers. Salads are easily customizable, quick to put together, and have virtually no cook time hence, I love putting them together!
Pasta and chicken
People are particular when it comes to how they like their pasta. Some like it simply with just some sauce, while others may enjoy it with meat and veggies. However you like your pasta prepared, cooking pasta can be done super quickly. Whether it’s spaghetti, penne, fusilli, farfalle, or rigatoni, it doesn’t matter! Pick your favorite type, and put it in a pot to boil. While your pasta is cooking, start to sauté some chopped chicken, with seasonings of your choice! If you have extra time to chop up some vegetables like onions, mushrooms, or broccoli, add the chopped vegetables to your chicken sauté. Your pasta should be done when your chicken is almost finished cooking. Drain the excess water from the pasta and dump the pasta into your sauteed chicken and vegetables. Get a bottle of your favorite sauce – I personally love an alfredo or a vodka sauce and pour a generous amount into your chicken and pasta. Give it a good mix, add extra spices such as oregano or basil, and for some extra flavor, protein, and richness, add in your favorite kind of cheese.
Crispy Balsamic Tofu
I think people are intimidated by tofu because they don’t know how to cook it. In my opinion, you don’t need to overcomplicate it. I like to cut up a block of firm tofu into small cubes and season it with cornstarch, lemon pepper, garlic salt, and red pepper flakes for some spice. I then like to air fry them for about 12 mins and then give them a toss with some balsamic vinegar for three minutes till the tofu gets saucy and sticky. Pair this with a side of rice or couscous for some additional protein and there you have a quick and easy tofu meal!
I hope you try to make these meals and enjoy them, and even if you do not, I hope they inspire you to create something similar! Chickpeas, chicken, and tofu are some of my favorite yet protein-rich ingredients to always have on hand that can be incorporated into every meal!
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