Proteins are complex organic substances composed of amino acids. There would be no life without them. It is this element that forms the basis of all cellular structures – our muscles, internal organs, skin, hair, nails, and other tissues are built from them. In addition, they regulate metabolism, help build immunity, accelerate and direct chemical reactions, and are responsible for tissue repair. At the same time, unlike carbohydrates and fats, these macronutrients cannot accumulate in the body. This is why it is so important that they are always present in the daily diet.
Protein Meals Give a Feeling of Satiety
High protein pre made meals help to reduce appetite and get satiated with less food, which means – to reduce the caloric content of the diet. This is due to several factors. First, its digestion is a complex and lengthy process. Second, this macronutrient reduces levels of the hunger hormone ghrelin and increases levels of the YY peptide, which provides a feeling of fullness. In addition, Canadian scientists have found that foods that contain this macronutrient reduce blood sugar levels.
It Improves Metabolism
Our bodies need extra calories to digest food. This is called the thermogenic effect. All foods possess this effect, but the digestion of this macronutrient consumes much more calories than the digestion of carbohydrates and fats. A study by American scientists has shown that when eating foods rich in this macronutrient, an average of 260 calories is burned a day.
It Helps to Normalize Weight
Such foods help you get leaner. Researchers from the University of Washington in Seattle suggested that overweight girls increase their protein intake by up to 30%. Three months later, they checked the result. It turned out that the participants in the experiment lost an average of 5 kg. However, none of them monitored their calorie intake. In addition, foods rich in this macronutrient make it possible to keep a stable weight longer after returning to a normal diet.
It Accelerates Muscle Growth
Increasing the amount of this macronutrient in the diet, combined with strength training, helps to make muscles stronger and larger. And if you don’t exercise, it protects them from destruction.
A calorie deficit during dieting can backfire. One of them is muscle loss. This can be prevented by eating more of this macronutrient.
It Strengthens Bones
There is a widespread belief that animal protein eliminates calcium from bones. It is a myth. On the contrary, it promotes calcium retention in bones and makes them denser.
At the same time, there is no convincing evidence that plant protein is safer than animal one. Quite the opposite: scientists have shown that a diet high in meat protein reduces the risk of osteoporosis and fractures in older people.
It Promotes Wound Healing
Another important property of this macronutrient is that it accelerates the process of tissue regeneration. If we don’t get enough of it from our diet, collagen production slows down in the body. It is responsible for the self-healing of tissues in case of various damage to the skin – be it scratches, abrasions, burns, or wounds. In addition, it helps to recover from surgery and promotes the healing of pressure ulcers. With a lack of protein, wounds heal much longer.
Basic Principles of a Protein Diet
A protein diet is a diet based primarily on foods high in this element. That’s what high protein meals delivered to your door offer.
The daily intake of this macronutrient should be from 1.2 to 1.6g per kilogram of weight or approximately 20-30% of the total calorie intake. The amount of this element in the diet is increased by reducing the intake of fats and carbohydrates. The diet offered by protein meal prep plans is easy to adjust to your individual eating habits and physical goals. Here are seven tips to help you follow a high protein diet either yourself or with the help of a high protein meal delivery service.
- Calculate your requirement. To determine the approximate daily intake, you need to know your weight in kilograms. Multiply it by 1.5. A specialist from a high protein prepackaged foods service will help you calculate a more accurate figure. A professional will calculate the amount of this macronutrient taking into account not only your weight but also the activity during the day, individual characteristics of the body, and other factors that are neglected in independent calculations.
- Keep a food diary. A diet does not require drastic calorie restriction. The most important thing is to get enough of this element. To make it easier to track your consumption, start keeping a food diary. The most convenient way is to use one of the special mobile applications. They will save you a lot of energy and help you set your own daily calorie and macronutrient goals.
- Eat 25-30 g of this macronutrient per meal. To get more benefit from a high protein diet, try to distribute it in equal portions throughout the day. To do this, you need to consume at least 25 g of protein per meal. As a rule, this is already taken into account in high protein meal prep for weight loss. Scientific studies have shown that it promotes weight loss, satiety, muscle maintenance, and improved health.
- Combine animal and vegetable macronutrients. Nutritionists recommend combining vegetable and animal protein to get all the nutrients you need. Thus, products of animal origin contain easily digestible vitamin B12, which is very rare in plant foods. Conversely, many important phytonutrients and antioxidants are found only in plant-based sources.
- Look for high-quality products. Choose the least processed foods, ideally organic. Instead of bacon and sausages, it is better to buy fresh meat and cook it yourself. If you are not into cooking, you can simply buy high protein foods online. High protein meals delivered right to your home are a good chance to eat delicious food without wasting time on food shopping, cooking, and cleaning.
- Also, you can replace such products as curd cheeses and yogurts with low-fat cottage cheese or natural Greek yogurt. Processed foods are high in saturated fat, sugar, and salt. An average high protein meal prep plan offered by one of the delivery services we will further describe usually takes into account all these recommendations.
- A balanced diet. Nutritionists advise against minimizing fat intake, let alone carbohydrates. For the body to function properly, it is necessary to maintain a balance of nutrients. A soft diet will do the trick too. Be sure to supplement the diet with healthy fats and carbohydrates: fruits, vegetables, olive oil, cereals, durum wheat pasta. As a rule, it is possible to choose an ideal meal plan in one of meal delivery services. Let’s now proceed to them.
Top Protein Meals Services
Paleo on the Go
Paleo on the Go is a meal delivery service that caters exclusively to the paleo diet and similar whole-food-focused diets like Whole30. It also offers
high protein low carb prepared meals.
It offers frozen, fully pre-cooked meals that are ready to eat after being reheated. Few meal delivery services cater exclusively to people on paleo diets, so this service may be of interest to you if you eat paleo.
This high protein meal prep service doesn’t want to sell prepared meals just for convenience; it wants to sell meals to help you stay in shape with its fitness app. Just be aware that you may need to give up a little flavor—and a little control—to achieve those healthy eating goals.
CavemanChefs is a chef-owned meal prep high protein company offering the best quality Paleo food available. The company uses all-natural, grass-fed, grain-free, sustainable, and organic food.
Icon Meals is a meal delivery service designed to make healthy eating easy and enjoyable. The company provides meals that are rich in a range of important micronutrients. With customizable meals, meal boxes, and a rotating menu, Icon Meals also offers a variety of options for almost everyone.
As you can see, high protein weekly meal prep services are now easy to find and utilize. The possibility to adjust menus to your needs and preferences makes protein meals delivery services an ideal choice.