Dear Kosterina Family,
As you may have noticed, we have been focused on prioritizing protein in our diets as of recent - and for good reason! More and more research is coming light proving that protein continues to be a game-changer in weight management and overall wellness. Not only does it keep us satiated and give us longer-lasting energy, but it helps us build necessary lean muscle & strength. If you are interested in learning more, check out this blog post about the how and why of prioritizing protein.
But getting your ideal body weight in grams of protein each day can be a challenge. Today, we wanted to share some high-protein meal ideas that can help you get there!
For Breakfast
Mini Turkey Sausage, Zucchini, & Cheese Frittatas
These mini frittatas are perfect for any occasion, but we especially like them as a savory option to kick start our mornings. Between the cheese, turkey sausage, and egg, these little breakfast cups are packed with a diverse variety of protein sources. Plus, they taste delicious!
Banana Oat Blueberry Muffins
Have some protein powder lying around that you are looking to use? These Banana Oat Blueberry Muffins are an easy way to incorporate protein into your diet in the most-delicious way. Plus, they store very easily in the fridge and freezer (if you have a quick morning!).
For Lunch
Crispy Tofu Harvest Bowl
Tofu is a great source of plant-based protein, accompanied by a great array of seasonal veggies & fiber, this dish will give you the sustainable energy boost that you need for the rest of the day. Even if you don’t like tofu, you will love this crispy take.
Spicy Greek Shawarma
We couldn’t get through a list of recipes without mentioning this iconic Greek classic! All of the favorite flavors of the Mediterranean accompanied by just the right balance of healthy fiber and fats. Plus, we added a spicy twist with the kick of our Spicy Red Pepper Olive Oil.
For Dinner
Sauteed Chicken with Olives, Capers, & Lemon
Who knew that such a beautiful & healthy dinner could be so easy? This sauteed chicken will become a staple for when you and your family are looking for something both delicious and easy. Plus, chicken is packed with healthy lean protein.
Greek Smash Burgers
Make these on the grill or on a skillet for the perfect smoky flavor. Use whatever ground meat that you want (including tofu!) for a crispy, scrumptious little burger. Plus, we included a recipe for a secret Greek yogurt sauce that will be your go-to for everything!
For a Protein-Packed Snack/Treat
Homemade Copycat Perfect Bars
These are an iconic favorite among our community. Not only are they easy-to-make, but they are the perfect treat without any unnecessary sugar or additives. This clean snack is packed with protein, and believe us, you will keep making this over and over again!
Strawberry Cottage Cheese Ice Cream
On the warmer days, what tastes better than the satisfying, cooling taste of delicious ice cream? Consider making this alternative that tastes just as good, but with extra protein from the cottage cheese! Bright, satisfying, and refreshing.
Protein will continue to be a priority for our team, and we hope that some of these recipes at least gave you some inspiration for your own wellness journey! In committing to a longer, more delicious life, let’s all try to incorporate more of this essential nutrient into our everyday lives. (Plus, if you pair it with some healthy fats (like EVOO!) and fiber, you can make the ultimate hunger-crushing & satiating meal).
Peace, Love, and EVOO,
Katina & The Kosterina Team
Stuff We're Into
Chike Protein Coffee Powder
Your mornings just got better with Chike Coffee. This iced coffee has 20g of protein per serving and tastes absolutely delicious. Simply add to milk or water and blend for a perfect cup. Plus, it comes in a variety of flavors with minimal sugar (our favorite is the mocha!).
Forever Strong by Dr. Gabrielle Lyons
On our journey to convert our fat into muscle, we consider Forever Strong to be the ultimate guide. With tips on protein intake, exercise, and other ways to stay healthy, this is a must-read for longevity wellness enthusiasts!
Nounos Greek Yogurt
We love our Greek Yogurt! Nounos is not only packed with protein, but has billions of live probiotics to help support our gut health. While they don’t sell online, you can conveniently find Nounos yogurt at a retailer near you!
