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4 Ways to Incorporate Healthy Proteins into Your Daily Meals

Incorporating healthy proteins into your daily meals is a great way to boost your energy and improve overall health.

Protein plays an important role in many of the body’s functions, including muscle growth and repair, hormone production, and cell regeneration.

Unfortunately, many different protein sources are available, so it can be tough to figure out which ones are best for you.

In this blog post, we’ll discuss four healthy protein sources that you can add to your daily meals!

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Lean Meat

Do you know what a healthy protein source is?

A lean meat like chicken breast or turkey breast contains less fat than other meats and is also high in protein.

It has all nine essential amino acids needed for the growth and repair of muscles and tissues and muscle recovery after exercise.

The best way to incorporate this into your meals is by eating grilled chicken breast with steamed vegetables such as broccoli or cauliflower!

You can also make boiled shredded chicken or tuna which contain omega-three fatty acids that help protect against heart disease while providing significant amounts of iron needed for red blood cell formation.


Fish is another healthy protein source that you can incorporate into your diet.

It’s high in omega-three fatty acids and helps with heart health, brain function, eye health, and more!

Some of the best choices are salmon or tuna because they contain essential nutrients like vitamin D, which help build strong bones.

The most important thing about incorporating fish into your meals is ensuring there isn’t too much mercury present.

Too much mercury can lead to neurological problems such as memory loss which may not be reversible!

There are several ways to prepare fish – one example might be searing it on a hot skillet, coating each side before cooking over medium heat until golden brown (about five minutes).

The other way would be to bake with olive oil and lemon slices at 375°F.

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Nuts and Seeds

Nuts are a healthy protein source that can be incorporated into your diet.

They contain high amounts of fiber, healthy fats called unsaturated fatty acids (such as omega-three), vitamins E and D, antioxidants like selenium which help protect against free radical damage to cells; minerals including zinc for immune function, magnesium for bone health.

  • Almonds: These nuts have more calcium than any other nut! An ounce provides about 25% of the recommended daily intake for adults over 50 years old and vitamin B12 needed in red blood cell formation. They’re also rich in fiber and protein.
  • Cashews: A handful of these have been shown to lower levels while also providing minerals such as zinc, magnesium, and copper.
  • Pistachios: These are a good source of fiber, potassium, and antioxidants like lutein and zeaxanthin, which help protect the eyes.
  • Chia Seeds: These tiny seeds are packed with protein (about four grams in two tablespoons), omega-three fatty acids, calcium, phosphorus, magnesium, manganese, zinc, and copper.

Incorporating healthy protein sources into your diet is vital for many reasons.

It can help you feel fuller longer, improve heart health, increase bone strength, muscle mass, and recovery time after exercise.

There are so many different types of nuts out there that it’s easy to find one or two favorites!

Braised Halibut with Leeks

If you are a novice at braising, this is a very simple, yet delicious recipe to hone your skills. It is quick and very healthy dinner for two.
Course Fish & Seafood, Main Course
Cuisine American
Keyword braised, halibut, leeks
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 people
Calories 600kcal
Author JoAnn


  • 4 6-8 Ounce skinless halibut fillets, 3/4" thick
  • salt and pepper
  • 6 Tablespoons unsalted butter
  • 1 pound leeks white and light green parts only, halved lengthwise, sliced thin, washed thoroughly
  • 1 teaspoon Dijon mustard
  • 3/4 cup dry white wine
  • 1 teaspoon lemon juice plus lemon wedges for serving
  • 1 Tablespoon minced fresh parsley


  • Sprinkle thawed fish with 1/2 teaspoon salt. 
    Melt butter in 12" skillet over low heat. Place fish in the skillet skinned side up, increase heat to medium, and cook, shaking pan occasionally to avoid sticking until butter just begins to turn brown (fish should not be brown), 3-4 minutes.
    Using a spatula, carefully transfer fish to a large plate, raw side down.
  • After making sure leeks have been thoroughly washed and dried (using a salad spinner or kitchen towel) add leeks to skillet, add mustard, and 1/2 teaspoon salt and cook.
    Stir frequently, until leeks begin to soften, 2-4 minutes. Add wine and bring to a gentle simmer.
  • Return fish, raw side down, to skillet, sitting fish on top of leeks.
    Cover, cook adjusting heat to a gentle simmer until fish registers 135º. This should take 10-14 minutes.
  • Remove from heat and using 2 spatulas, transfer fish and leeks to a serving platter and tent loosely with aluminum foil.
  • Return skillet to high heat and simmer briskly until the sauce has thickened, 2-3 minutes. 
    Remove pan from heat, stir in lemon juice and season with salt and pepper.
    Spoon sauce over fish and sprinkle with parsley.
  • Services 4 immediately.

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