Easy, Healthy and High Protein Recipes

An immunity builder, creator of muscle, stress reducer and weight loss tool — foods high in protein provide these healthy benefits, and due to the evolutionary and compositional differences between men and women, men require higher amounts of protein in their bodies. From entrees to appetizers to hearty breakfasts – we've got you covered with these healthy recipes.

Breakfast:

Crustless Spinach Quiche

Yields: 4 servings Prep: 40 min

Ingredients:

• Tbsp. vegetable oil

• 1 onion, chopped

• 1-10 oz. package frozen chopped spinach, thawed and drained

• 5 eggs, beaten (You may also use egg substitute for the equivalent amount of eggs to reduce fat and calorie content.)

• 3 cups shredded Muenster cheese

• 1/4 tsp salt

• 1/8 tsp ground black pepper

Directions:

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9-inch pie pan.

2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.

3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.

4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

Appetizers:

Slow Cooker Turkey Meatballs

Yields: 4 servings Prep: 10 min

Ingredients:

• 20 oz. (1.25 lbs) 99% fat-free ground turkey

• 3 Tbsp. fresh parsley, finely chopped

• 1 tsp dried basil

• 2 cloves garlic, minced

• 1 egg

• 1/4 cup whole-wheat breadcrumbs

• 1/4 cup grated parmesan cheese

• 25 oz. jar marinara sauce

Directions:

1. To Prep: Combine ground turkey, parsley, basil, garlic, egg, breadcrumbs and Parmesan cheese in a large bowl. Using hands, combine the meatball mixture together and form 24 balls. Optional: Refrigerate overnight or put directly into a slow cooker.

2. To Cook: Pour entire jar of marinara sauce into crockpot. Place each meatball into the marinara sauce and use a small spoon to cover the tops of each meatball with sauce. Cover with lid and cook on high for 3 hours or low for 6 hours.

Slow Cooker Entree:

Beef Brisket Carnitas

Yields: 4 servings Prep: 15 min

Ingredients:

• 5 lb. beef brisket

• 3 garlic cloves smashed

• 3 cups water

• 2 Tbsp. lime juice

• 2 Tbsp. cumin

• 2 Tbsp. chili powder

• 2 tsp cayenne

• 1 tsp black pepper

• 2 Tbsp. cilantro chopped (optional)

Directions:

1. Remove any fat from the brisket. Place the brisket in a medium bowl and add the lime juice, cumin, chili powder, cayenne, black pepper and cilantro and stir.

2. Put the marinated brisket, garlic and water in a slow cooker. Cover and cook on low for about 8 hours, or until you can easily shred the meat using two forks. Store in separate containers. Serve with your favorite whole grain or corn tortillas or lettuce wraps.