We all know that protein is key to keeping us full and energised throughout the day but finding meals that are both satisfying and nutritious can be a bit tricky. If you’re in South Africa and looking to whip up something delicious that won’t leave you feeling hungry in an hour, you’re in the right place. We have provided some suggestions that include ingredients that are easy to find locally.
Balance is key
Protein is essential for muscle repair, immune function, and overall health. Adults typically need around 0.8 grams of protein per kilogram of body weight per day. However, a balanced diet, including all food groups—protein, carbohydrates, fats, and vegetables—is crucial for long-term well-being. Sensible, balanced nutrition is key to maintaining good health.
This article is not intended as dietary advice. For personalized nutrition guidance, we recommend consulting a nutritionist who can create a plan tailored to your individual needs, as there is no one-size-fits-all approach.
While high-protein diets like Atkins, Dukan, or Banting may support weight loss, they can put strain on your kidneys and may lead to ketosis, a process where the body burns fat instead of carbohydrates. Ultimately, balanced nutrition is the key to maintaining good health.
Working out
High-protein meals are essential for anyone hitting the gym, as they support muscle growth and repair. Protein helps rebuild muscle fibres broken down during workouts, leading to stronger muscles and faster recovery. Including sufficient protein in your post-workout meals can optimize gains and prevent muscle soreness. It’s important to combine protein with carbohydrates and healthy fats for a balanced approach that fuels your workouts and aids overall performance.
Here are 10 high-protein meals that you can easily make with ingredients found right here in SA. Trust me, they’ll fill you up and keep you going!
The important point is that they are high protein and not protein-only. That is where the danger lies. They are mixed with other food groups ensuring balance and optimal nutrition.
- Boerewors and lentil salad: A local twist on a healthy, protein-packed meal! Grill some boerewors and toss it over a hearty lentil salad, which adds fiber and more protein. Mix in some fresh veggies like tomatoes, cucumbers, and avocado to make it even more filling.
- Chicken & sweet potato bake: Chicken is a great lean protein, and combined with the complex carbs from sweet potatoes, this dish is a winner! Add some onions, garlic, and herbs for extra flavour.
- Biltong & avocado toast: If you’re looking for a quick meal, biltong on wholegrain toast with creamy avocado is an easy, high-protein choice. It’s simple but packed with good fats and protein to keep you satisfied.
- Snoek fish with veggies: The iconic South African snoek fish is high in protein and omega-3 fatty acids. Grill it and pair it with some roasted veggies, like butternut and spinach, for a filling, healthy meal.
- Egg & spinach scramble: Eggs are a South African kitchen staple, and when scrambled with spinach, they make a delicious, protein-packed breakfast or dinner. Add some feta cheese for an extra protein boost!
- Chickpea & Spinach Curry: If you’re in the mood for a meatless meal, a chickpea and spinach curry is perfect. Chickpeas are full of protein, and the spices used in South African curries will leave your taste buds dancing.
- Beef stir-fry with broccoli: A quick and easy dish, this stir-fry features lean beef strips, packed with protein, and crunchy broccoli. Serve it with some brown rice or quinoa for a complete, filling meal.
- Pap with grilled chicken and veggies: A South African classic with a healthy twist—serve some grilled chicken with traditional pap and a side of veggies like beans or spinach for added protein and fiber.
- Quinoa salad with roasted chicken: Quinoa is high in protein and a great substitute for rice. Combine it with roasted chicken, cherry tomatoes, and mixed greens for a fresh, protein-rich salad that will leave you feeling full.
- Tuna & bean salad: A simple but hearty salad made with tuna, kidney beans, and chickpeas. Add some red onion, olives, and a drizzle of olive oil for a satisfying and healthy meal.
These high-protein meals are not only easy to make but also packed with flavours that are familiar to South African taste buds. Give them a try next time you’re looking for something filling and nutritious!
It’s essential to stay hydrated and ensure you’re getting enough fiber and roughage in your diet. Focusing solely on high-protein foods without including other necessary food groups may lead to digestive discomfort. A balanced intake of nutrients is crucial for maintaining healthy digestion and overall well-being.
