5 Protein-Packed Meals for Every (Student) Budget

Visoka vsebnost beljakovin za podporo mišični rasti.

Estimates for 1 serving (1 of 2 people). Actual values may vary.

1. Cut the chicken fillet into smaller pieces and season them with salt, pepper or your favourite spices.
2. Heat two tablespoons of olive oil in a pan over medium heat.
3. Add the chicken pieces to the pan and sauté for about 5–7 minutes, until golden brown on both sides and cooked through.
4. While the chicken is cooking, divide the broccoli into small florets and wash them well.
5. When the chicken is cooked, add the broccoli florets to the pan and stir to coat them in the oil and chicken juices.
6. Reduce the heat, cover the pan and steam for about 7–10 minutes, until the broccoli is tender but still firm.
7. Serve hot and enjoy the juicy chicken and crisp broccoli.

Visoka vsebnost beljakovin za mišično podporo.

Estimates for 1 serving (1 of 2 people). Actual values may vary.

1. Cook the quinoa according to the package instructions and drain it.
2. Heat one tablespoon of olive oil in a pan over medium heat.
3. Season the tuna steak with salt and pepper to taste and place it in the pan. Sear it for about 3–4 minutes on each side, until golden brown and cooked to your liking.
4. Meanwhile, heat a tablespoon of olive oil in a separate pan and add the mixed vegetables. Sauté for a few minutes, until softened.
5. Mix the cooked quinoa with the sautéed vegetables and add salt and pepper if needed.
6. Serve the quinoa and vegetable mixture on a plate and place the seared tuna steak on top.

Visoka vsebnost beljakovin za podporo mišični masi.

Estimates for 1 serving (1 of 2 people). Actual values may vary.

1. Heat two tablespoons of olive oil in a large pan over medium-high heat.
2. Add the frozen chopped onion and sauté until golden brown and soft.
3. Add the beef and cook until browned on all sides.
4. Stir the canned peeled tomatoes and red kidney beans into the pan, including the liquid from the can.
5. Season the mixture with salt and pepper, and add a little chili powder if desired for extra heat.
6. Reduce the heat and simmer over low heat for about 30 minutes, stirring occasionally.
7. Serve hot, garnished with fresh parsley or sour cream if desired.

Visoka vsebnost vlaknin iz čičerike in zelenjave.

Estimates for 1 serving (1 of 2 people). Actual values may vary.

1. Heat two tablespoons of olive oil in a large pan over medium heat.
2. Add the frozen onion and sauté until golden brown, about 5 minutes.
3. Add the chopped garlic and sauté together for another minute, until the garlic is fragrant.
4. Add the drained chickpeas and mixed vegetables and stir well.
5. Add 500 ml water or vegetable stock, adjust the seasoning to taste with salt, pepper, paprika and thyme, and bring to a boil.
6. Reduce the heat and simmer gently for about 20 minutes, until the flavours come together and the vegetables soften.
7. Serve hot and enjoy this tasty, healthy stew.

Visoka vsebnost beljakovin iz jajc in sira.

Estimates for 1 serving (1 of 2 people). Actual values may vary.

1. Beat 4 eggs in a bowl and add a pinch of salt and pepper to taste.
2. Heat a pan over medium heat and add a tablespoon of olive oil.
3. Add a handful of fresh spinach to the pan and sauté for a few minutes, until wilted.
4. Grate about 50 g of cheese and stir it into the beaten eggs.
5. When the spinach is ready, pour the egg mixture into the pan.
6. Cook the omelette over medium heat until the underside is golden brown, then carefully flip it and cook for a few more minutes on the other side.
7. Serve the omelette immediately, adding fresh herbs for extra flavour if desired.