2024 is just around the corner and it’s the perfect opportunity to revamp your meal planning. Many of us see the new year as an opportunity to draw a line in the sand and make a fresh start. This year, Success® Rice wants to help you get more protein into your diet with recipe ideas that will give you the energy you need to face whatever challenges 2024 throws your way. 

Everyday Sources of Protein

Before we get into meal inspiration, let’s take a look at some everyday sources of protein you can easily incorporate into your meals. It goes without saying that anything you cook with eggs, meat, fish or dairy products will be naturally high in protein, but let’s look at some other sources of protein that you may not be as familiar with. 

Plant-based Sources of Protein

A common dietary myth is that plant-based diets don’t provide enough protein. This couldn’t be further from the truth. There are plenty of alternative sources of protein for those looking to avoid animal products.

  • Quinoa
  • Lentils
  • Beans
  • Nuts
  • Chickpeas
  • Edamame
  • Tofu 
  • Tempeh
  • Seitan

Protein-Rich Recipes Suitable for Vegans and Vegetarians

For many, the new year means a chance for a new beginning, and trying out a new hobby or diet is a goal a lot of people set for themselves at this time. So if you’re someone who is curious to know more about a plant-based diet that’s high in protein then Success® Rice has plenty of delicious recipes for you to sink your teeth into in 2024. 

Recipe with Edamame

Edamame beans have become increasingly popular among those who favor a plant-based diet and for good reason. High in protein, edamame beans are made from immature soy beans and have a buttery, sweet taste and soft texture, making them perfect for adding to rice bowls, soups and salads, as this recipe for Edamame Brown Rice Lentil Salad demonstrates.

edamame
Edamame Brown Rice & Lentil Salad

What is Tempeh?

Similar to tofu, tempeh is a staple ingredient in most vegan and vegetarian diets. Made from fermented soy beans, it’s high in protein and chewy in texture, making it a terrific substitute for meat. In terms of preparation, it couldn’t be easier. You can microwave, marinate, deep-fry (just remember to add batter) or sautée much like you would any other kind of meat. Curious to try some for yourself? Then this Jerk Tempeh Rice is a great way to start. 

rice-bowl-with-tempeh-basmati-rice-cherry-tomatoes-and-jerk-seasoning
Jerk Tempeh Rice

Best High Protein Breakfast Recipes

If you’re looking for a protein boost first thing in the morning then egg-based breakfasts are a great way to go. For a hearty, satisfying meal to kickstart your day, try your hand at this Bacon and Eggs Fried Rice. The delicious and comforting combination of rice, bacon and eggs will provide you and your loved ones with the fuel you need to get through a busy day. 

Alternatively, for those mornings when you’re pressed for time, these Ham and Cheese Zucchini Breakfast Cups make for a great grab and go breakfast that both kids and adults will love. Best of all, as far as protein goes, these cute little cups pack a mighty punch, featuring several protein-rich ingredients such as eggs, ham, cheese and Success® Tri-Color Quinoa.

Quinoa – All You Need to Know

If you’re not familiar with quinoa then this is a great time to get to know this amazing grain. Originally grown in the Andes regions of Central and South America, quinoa is high in protein and a great source of energy, too. What’s more, Success® Tri-Color Quinoa is ready in ten minutes, so it couldn’t be easier to cook. If you want to know more, then check out our Quinoa 101 blog, where you’ll find plenty of useful facts and even more delicious quinoa recipes!

Easy Lunch and Dinner Recipes with Fish and Meat

Another great way to make sure you get enough protein in 2024 is to prepare meals that include servings of meat or fish. This Salmon Rice Bowl with Tumeric combines delicious, protein-rich salmon with Success® White Rice and a plethora of fragrant spices, to give you a dish that is both easy to make–it’s ready in 27 minutes–and filling.

Then, for a meat option, chicken recipes are a safe bet in most households. However, it’s important not to rely too heavily on the same chicken meals over and over again. That’s why  this Jerk Chicken Fried Rice might be a good recipe to incorporate into your meal roster in the coming year. Fusing a comforting classic like Asian-inspired fried rice with Caribbean-style jerk chicken is a great way to get creative in the kitchen and introduce your loved ones to new and exciting flavors, not to mention it only takes 20 minutes to prepare!

Jerk chicken fried rice with vegetables
Jerk Chicken Fried Rice

Efficient Meal Planning for the New Year

Meal planning is an essential component of a successful high protein eating routine. These tips will help you plan your meals efficiently while ensuring they are packed with the nutrients you need:

  • Identify your protein sources: Make a list of various protein options that you enjoy, such as chicken, tofu, eggs, or lentils. This will serve as a foundation for your meal planning.
  • Choose balanced recipes: Look for recipes that incorporate a variety of vegetables, whole grains, and healthy fats alongside your protein source for a well-rounded meal.
  • Create a weekly meal schedule: Plan your meals for the week, considering factors like your schedule, cravings, and nutritional needs.
  • Prep in batches: Prepare a larger quantity of protein-rich ingredients, such as grilled chicken or roasted chickpeas, and store them in portioned containers for easy access throughout the week.
  • Utilize versatile ingredients: Opt for ingredients that can be used in multiple dishes to minimize food waste and add variety to your meals.

Finally, let’s make this coming year filled with fun, family and flavor. At Success® Rice we’re committed year-round to providing you with exciting and easy to make recipes and kitchen tips, so that you and your family can share in one of life’s greatest pleasures–good food!