Quick Healthy Meals High Protein Low Calorie

High protein meals are the key to feeling satisfied for longer. But most of us have a hard time to grasp what a high protein meal looks like. We tend to think we eat enough protein because we had a small piece of meat for dinner and an egg for breakfast.

This high protein and low calorie dish is a great example what a filling and satisfying meal looks like. It is also very tasty.

For step by step video instructions see this video:

What do you need to make a healthy high protein beef stir-fry

There are two parts to dish dish: the sauce and the vegetable/protein mix.

For the sauce you will need:

• 2 oz low sodium soy sauce (56g)
• 1 tbsp rice vinegar (15g)
• 1 tsp fish sauce (4 g)
• 2 tsp brown sugar (8g)
• sriracha (optional)

For the stir-fry:

• 16 oz 93% ground beef (450 g)
• 24 oz cabbage (670g)
• 2 medium carrots
• 6 garlic cloves
• 1 jalapeno (optional)
• 2 tsp sesame oil

What is the best ground meat option?

When it comes to determining what type of meat is best for your protein and calorie needs, it is important to look at the ration between protein to calories. For example:

• ground beef comes with different fat ratios. One 4 oz serving of 93% ground beef has 170 calories and 24 grams of protein. Compare it to 85% that has 240 calories and 21 grams of protein per serving. There is a difference it taste but not so much that you would feel deprived from the flavor.
• ground turkey gets all the hype when it comes to low calorie high protein meat. But you have to be careful when buying as not all ground turkey is the lean turkey. Only ground turkey breast is lower in calories that 93% ground beef: 120 calories and 28 grams of protein per 4 ounces. Ground turkey (like popular brand: Jenny O Turkey) can also have 170 calories and 21 grams of protein per 4 oz serving. Which looks worse than 93% ground beef.

My favorite option is 93% ground beef because it does have more flavor than ground turkey. When you look at the above numbers, you realize you can enjoy ground beef and stay in your calorie budget and meet you protein requirements.

How to make quick, healthy high protein meals that taste great

For any type of stir-fry dish it is crucial to prepare all ingredients and sauce ahead of time, before you turn the heat on under your pan or wok. The cooking process is so quick that you will not have time to chop and mix your ingredients.

How to make low calorie sauce for any stir-fry

Measure all ingredients.

• 2 oz low sodium soy sauce (56g)
• 1 tbsp rice vinegar (15g)
• 1 tsp fish sauce (4 g)
• 2 tsp brown sugar (8g)
• 1 tbs cornstarch (10g)
• sriracha (optional)

Whisk to combine and set aside. The recipe has just enough sauce to coat the vegetables. If you like more saucy dish, you can double the recipe.

Ingredients for a healthy stir-fry

You can use any vegetable that you like or have on hand. The vegetables that I like to use are cabbage and carrots, among other aromatics like garlic, green onions etc. Cabbage provides lots of volume to the dish and also it is a rather sweet veggie. Carrots add additional sweetness and crunch. Both of them are pretty low in calories. To add extra volume without adding too many calories, I like to use zucchini as well.

Wash and peel all vegetables:

24 oz cabbage (670g)

2 medium carrots

6 garlic cloves

1 jalapeno (optional)

Chop them and set aside.

Cooking Process

Put a large wok on a high heat. Make sure it is very hot and add 16 oz of 93% ground beef. Season with salt and pepper and roughly chop to spread all over the wok. Once the beef is cooked and a bit crunchy, remove it from the wok.

Add half of the garlic and a teaspoon of sesame oil. Do not let it brown or burn. Add all vegetables.

Season with salt and pepper and let the vegetables soften and browned, turning them from time to time: see the video.

I like to deglaze the pan with a bit of water so I don’t get black pan bottom. I am cooking with almost no oil and the pan can easily burn on such high heat.

When the vegetables are done half way thru, I like to add additional garlic. I like a strong garlic taste. This step is totally optional.

When the vegetables become slightly translucent, it is time to add ground beef back to the pan.

Add the sauce and about 2 tablespoons of water to the pan. Stir and let it thicken for about a minute. I like to add stems of chopped cilantro now and cook it with the sauce. After I take the dish from the heat, I add the cilantro leaves and chopped green onions.

What to serve this healthy high protein meal with?

This type of meals go very well with some sweet and spicy sauce like sweet chili sauce. The original sweet chili sauce is very high in sugar and comes with 80 calories per just 2 tablespoons (30g). That can add up quickly. I like to use a sugar free version of the sauce. My favorite brand is G. Hughes. I am not sponsored by the brand (yet :)), I just find these sugar free products the best tasting options. They taste very close to the original sweet chili sauce but come with just 5 calories per 2 tablespoons (30g).

GUILT FREE DESSERT RECIPES

NO BAKE YOGURT STRAWBERRY CHEESECAKE

SUGAR FREE BROWNIES

COFFEE CHOCOLATE CHIP YOGURT ICE CREAM

MORE APPLES THAN DOUGH CAKE

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