When it comes to fueling your body, protein is the MVP. Whether you’re a gym-goer aiming to build muscle, someone looking to maintain a healthy weight, or just trying to make sure your meals are balanced, protein is a key player. But what exactly is protein, why should you consume it, and how much do you need? Let’s dive into these questions and then I’ll share five delicious, high-protein recipes that are perfect for quick weeknight dinners or meal prep.

Protein is one of the three macronutrients that your body needs to function correctly, the other two being carbohydrates and fats. Think of protein as the building blocks of your body. It’s made up of amino acids, which are like the tiny bricks that construct everything from your muscles and skin to your hair and nails.

Your body can produce some amino acids on its own, but others—called essential amino acids—must come from your diet. That’s why it’s important to consume enough protein daily.

Protein plays a crucial role in your body. Here’s why you should make it a regular part of your diet:

• Muscle Growth and Repair: Whether you’re lifting weights, running, or just going about your daily activities, your muscles experience wear and tear. Protein helps repair and build muscle tissue.
• Weight Management: Protein is known to keep you feeling fuller for longer, which can help reduce cravings and prevent overeating. It also has a higher thermic effect, meaning your body burns more calories digesting protein than carbs or fats.
• Supports Metabolism: Consuming enough protein can boost your metabolism, helping you burn more calories even when you’re not active.
• Maintains Immune Function: Protein is essential for producing antibodies, which your immune system uses to fight off infections and illnesses.

The amount of protein you need can vary depending on factors like age, gender, activity level, and overall health goals. However, here are some general guidelines:

• For Sedentary Adults: The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. For a 70 kg (154 lb) person, that’s about 56 grams per day.
• For Active Adults: If you’re regularly active, aim for 1.2 to 2.0 grams per kilogram of body weight. This means a 70 kg person would need between 84 to 140 grams per day.
• For Muscle Gain: Those looking to build muscle might need more, around 1.6 to 2.2 grams per kilogram.
• For Weight Loss: A higher protein intake can help preserve muscle mass while losing weight, with recommendations ranging from 1.5 to 2.4 grams per kilogram.

It’s important to spread your protein intake throughout the day to keep your metabolism active and provide your body with a steady supply of amino acids.

There are plenty of foods rich in protein, making it easy to meet your daily requirements. Here are some top sources:

• Meats: Chicken, beef, pork, and lamb are excellent sources of complete proteins.
• Fish and Seafood: Salmon, tuna, shrimp, and other seafood are packed with protein and often contain healthy fats like omega-3s.
• Eggs: A versatile and affordable protein source, eggs can be used in a variety of dishes.
• Dairy: Milk, cheese, Greek yogurt, and cottage cheese are high in protein and calcium.
• Plant based: Lentils, chickpeas, and beans are great plant-based protein sources.
• Nuts and Seeds: Almonds, peanuts, chia seeds, and flaxseeds provide protein along with healthy fats.
• Soy Products: Tofu, tempeh, and edamame are popular among vegetarians and vegans.
• Grains: Quinoa and bulgur offer more protein than most grains.

Now that you know why protein is important and how much you need, let’s get cooking! Here are five high-protein dinner recipes that you can whip up in under 30 minutes. These are perfect for meal prep or feeding the whole family.