20 Easy Meals To Meet Your Daily Protein Intake (Part 1)

10 Easy Meals To Meet Your Daily Protein Intake.jpg

Consuming sufficient protein seems to be a challenge for most Singaporeans. Recently, it was announced that a whopping 80% of the elderly who were at risk of malnutrition, suffer from having low muscle mass which makes them vulnerable to falls and injuries. Singapore’s protein intake guidance for seniors (>65 years old) ranges from 1 to 1.2 grams of protein per kg of bodyweight. This means if you are 70 years old and weigh 70 kilograms, you should consume at least 70 grams to 84 grams of protein per day, minimally.

Without further ado, these are 10 easy meals you can whip up that are high in protein and are inclusive for pescatarians, vegans and vegetarians alike. Keep a lookout for our next post for 10 more meals that you can take inspiration from!

1. Tuna Sandwich with Cheese (Pescatarian)

Calories 374, Protein 25.8g

https://recipes.sparkpeople.com/recipe-calories.asp?recipe=3018248

2. Curry Tofu, Chickpeas, Broccoli and Rice (Vegan)

Calories 806, Protein 27g

https://www.taste.com.au/recipes/chickpea-tofu-curry/xbqn5x6o

Image source: Chickpea and tofu curry

3. Peanut Butter Sandwich (Vegan)

Calories 520, Protein 20g
*4 tablespoons of peanut butter

https://www.myfitnesspal.com

4. Steak with Asparagus

Calories 462, Protein 28g

https://tasty.co/recipe/steak-with-asparagus

5. Salmon Fillets with Lemon and Peas (Pescatarian)

Calories 443, Protein 39g

https://www.taste.com.au/recipes/lemon-salmon-minted-crushed-peas-low-fat/800631be-6a75-4b7f-9c74-5ae725df1afb

6. Capsicum Filled with Two Eggs, Cheese, Spinach, Chia Seeds and Two Tablespoons of Hummus (Vegetarian)

Calories 336, Protein 20g

stuffed capsicum with egg cheese for vegetarians.jpg

7. Almond Milk with Protein Shake (Vegan)

Calories 210, Protein 24 g

8. Tortilla with Beans, Onions, Avocado and Quorn Mince (Vegan)

Calories 460, Protein 36 g

9. Scrambled Eggs and Cheese (Vegetarian)

Calories 397, Protein 26 g

10. Chicken Tenders with Chia Seeds

Calories 350, Protein 21 g
*2 tablespoons of chia seeds

https://www.bettycrocker.com/recipes/oven-fried-chicken-tenders/46a69e4d-4c31-485b-9d43-67d40b353f2e

Go ahead and check out Part 2 of our high protein meals that you can easily prepare!

Connect with our Dietician/ Nutritionist now to claim your complimentary nutrition consultation to determine your daily protein intake.

This article is written and contributed to SgFitFam by freelance writer, Niklaus Quek. He is currently a student physiotherapist, ACE Personal trainer (2016), HFE Pilates instructor (2020), and SWF Olympic Weightlifting Coach Level 1 (2014).

Edited by the SgFitFam Team.


References

The Straits Times (2021). 4 in 5 elderly Singaporeans who are at risk of malnutrition have low muscle mass: Study. [online] The Straits Times. Available at: https://www.straitstimes.com/singapore/4-in-5-elderly-singaporeans-who-are-at-risk-of-malnutrition-have-low-muscle-mass-study [Accessed 20 Apr. 2021].

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