QUICK & EASY HIGH PROTEIN DINNER

It's crucial to consume all of your macronutrients, but eating a diet high in protein can help you grow muscle, maintain energy, and even lose weight.

According to Jordan Hill, a registered dietitian and sports dietetics specialist with Top Nutrition Coaching, a network of dietitians, protein aids to promote muscle mass. Whether you want to gain muscle, keep it there, or reduce weight, eating a sufficient amount of food is essential. She said that as our muscle mass increases, so does our metabolic rate, increasing the efficiency with which we burn calories.

The British Heart Foundation recommends that males consume 55g of protein daily and that women aim for a minimum of 45g. However, studies have shown that taking 0.7 g of protein per pound of body weight, which is more than the recommended amounts, is excellent if you're trying to gain muscle growth.

Hill described three dinners she cooks when she's pressed for time and adheres to a high-protein diet. (She previously provided Insider with a list of her quick go-to breakfasts.)

Wild-caught salmon with potatoes and broccoli

Currently, wild-caught salmon with baked potatoes and veggies is one of Hill's favorite meals. She further said that it is a quick supper that can be prepared in only 20 minutes.

According to the US Department of Agriculture, 100 grams (or 3.5 ounces) of wild salmon has 19.8 grams of protein per serving.

She prepares the salmon by sautéing it in olive oil that has been heated in a skillet over medium heat. She said that because salmon is already a higher-fat meal, only a modest amount of oil, a good fat, is required.

"While I'm cooking it, I'll sprinkle some salt and lemon juice on either side. I may occasionally use a certain herb or spice," she stated.

Hill often prepares some diced potatoes and veggies, usually broccoli or asparagus, in an oven heated to 400 degrees Fahrenheit while the fish cooks. Because avocado oil has a greater smoke or burning point than other oils, she gently covers them with it before roasting.

Roasted tofu with brown rice and sautéed vegetables

Hill also frequently eats roasted tofu with brown rice and sautéed veggies.

She first cuts a block of firm tofu into bite-sized pieces before marinating them for 30 minutes in a combination of olive oil, lime juice, cilantro, salt, and pepper.

The tofu is then placed on a baking sheet coated with foil, placed in an oven that has been preheated to 375 degrees Fahrenheit, and cooked until the exterior is crispy.

A 3-ounce portion of firm tofu has 17.3 grams of plant-based protein, making it a rich source of the amino acid. She frequently serves this with some straightforward sautéed veggies; her go-tos are spinach, asparagus, and mushrooms. She cooks these in a skillet on the stovetop over medium heat with a little bit of olive oil.

According to Hill, she varies the herbs and spices she adds according on the mood she wants to create.

Quick tacos

"Another quick and easy one that I find myself making a lot is tacos because you just need one to two pans to cook everything that you need," Hill stated.

She browns either ground beef or turkey for her protein in a pan with a little olive oil to prepare her supper. She usually season the beef with store-bought taco spice.

Hill cooks some veggies, often bell pepper, onion, and mushroom, in olive oil in a separate skillet before adding some canned beans and corn.

Beans are a staple food in the diets of those who reside in Blue Zones, regions of the world where people live the longest, healthiest lives. Beans are rich in protein and fiber.

Hill finally filters the vegetable mixture to eliminate any moisture before adding it and the meat on a tortilla.