20 Easy Meals To Meet Your Daily Protein Intake (Part 1)
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
Image source: Here's How To Make A Tuna Melt Even BETTER Than Your Local Diner | Recipe | Tuna melt recipe, Melt recipe, Recipes
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
Image source: How to Make a Peanut Butter and Mayo Sandwich
Image source: Grilled Steak & Asparagus with Stout Sauce - Rachael Ray In Season
5. Salmon Fillets with Lemon and Peas (Pescatarian)
Calories 443, Protein 39g
Image source: Pan seared salmon with smashed peas
6. Capsicum Filled with Two Eggs, Cheese, Spinach, Chia Seeds and Two Tablespoons of Hummus (Vegetarian)
Calories 336, Protein 20g
7. Almond Milk with Protein Shake (Vegan)
Calories 210, Protein 24 g
Image source: Vegan Protein Blend | Myprotein SG
Image source: Alpro Almond Milk Unsweetened
8. Tortilla with Beans, Onions, Avocado and Quorn Mince (Vegan)
Calories 460, Protein 36 g
Image source: Mexican black beans with spicy avocado and grilled tortilla - Healthy Food Guide
9. Scrambled Eggs and Cheese (Vegetarian)
Calories 397, Protein 26 g
Image source: How to Make Scrambled Eggs | Perfect + Fluffy | Edible Times
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
Image source: Healthy Chicken Tenders {Baked or Air Fryer} - The Dinner-Mom
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].