Hello, Seafoodies!
With spring in full swing and summer around the corner, the season of swimming pools, sunshine and ample outdoor activities is almost upon us!
If the thought of pulling out last year’s swimsuit and shorts feels like less of a dream and more like a nightmare—it might be a great opportunity to add in more nutrient-rich foods for healthy summer skin, muscles and body. And speaking of muscles and nutrients, let’s talk protein.
Protein is the macronutrient most of us associate with muscles, and for good reason. Protein is made up of amino acids, and those amino acids are the building blocks for cells and tissues in the body, including muscle tissue. Getting enough protein in the diet is essential for maintaining and building new muscle. According to the 2020 Dietary Guidelines for Americans, most healthy adults should get at least 10-35% of their calories from protein. However, most adults–especially adults in mid-life and beyond, should aim for that higher end to maintain muscle, which we gradually start to lose after age 30.
Additionally, getting enough protein throughout the day, every day, is critical for stabilizing blood (and, therefore) energy levels, helping to keep us feeling satiated after meals and supporting a healthy immune system. So whether you want to bulk up, slim down or just stay fueled and healthy, aim to consume protein at every meal.
One of our favorite high-quality protein sources? Yep, you guessed it—seafood! Fish and shellfish are excellent sources of protein, that also provide a host of other important nutrients too, like heart-healthy omega-3s, B vitamins, vitamin D, selenium and iron. And in honor of one of our favorite mantras—”K.I.S.S. (aka Keep it Simple, Seafoodies)–-we’ve put together a well-rounded meal plan of seafood recipes that are great for any household. Thanks to the seafood, these meals are all rich in protein and provide the following health benefits.
Increase Muscle Maintenance and Growth
Protein is essential for building and repairing muscles. Many popular species of seafood—including tuna, salmon, shrimp, crab, and scallops—all contain the essential amino acids from protein that are needed to support muscle health, strength and function.
Improve Nutrient Diversity
Seafood is not only rich in protein but also contains a variety of important vitamins and minerals, like vitamin B-12, selenium and vitamin D. These nutrients play key roles in supporting cognitive health, supporting a healthy immune system and promoting overall well-being.
Promote Heart Health
Seafood is a heart-healthy protein option due to its high levels of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids help reduce inflammation, lower blood pressure and decrease the risk of heart disease and stroke.
Support Weight Management
Protein helps to increase feelings of fullness and satiety, which can help with weight management by reducing overall calorie intake. Seafood provides a lean source of protein that is lower in calories and saturated fat compared to many other protein sources, making it a nutritious option for those looking to maintain a healthy weight.
As you can see, there are many reasons to eat more fish and shellfish as you start to prepare for fun in the sun! And while you are enjoying these delicious meals, you can feel confident that you are getting the protein and other nutrients your body needs to thrive. For more information on enjoying a protein-rich seafood diet, check out our helpful Seafood 123 guide. Enjoy!
April Meal Plan
Breakfast
Shrimp and Egg Breakfast Burritos
Keep a bag of shrimp in the freezer so you can whip these up in minutes. From there, add aromatic vegetables to your heart’s desire, scrambled eggs and cheese.
Everything Salmon & Egg Breakfast Hand Pies
These are pies you can feel good about serving at breakfast, or any time of day. In fact, we loved these at lunch and as a post-workout snack too!
Appetizer
Char-Grilled Honey Parmesan Oysters
You will know this appetizer is getting ready to plate when the shells are nicely charred, and the oyster is bubbling. Gourmet dining made super-easy at home.
No matter the occasion, you just can’t go wrong with deviled eggs. Our spin on this party classic ups the nutrient level, comes together quickly and disappears even faster!
Crab Empanadas with Mango Salsa
Sweet mango salsa is a pleasant contrast to the fiery flavors of serrano chili, making this a distinctive protein-filled dish your guests won’t forget!
Lunch
Quinoa Salmon Bowl with Tzatziki Sauce
Whether you choose quinoa or whole wheat pasta to compliment your salmon bowl, you really can’t go wrong! Or follow our lead: Don’t choose. Double the recipe and meal-prep the extra portions to enjoy it both ways.
By using low-fat milk, you can enjoy this decadent meal every day, for a lightened-up chowder that doesn’t compromise on satisfaction.
Seared Scallop Salad with Blueberries
Learn how to cook scallops properly while creating this easy salad! You’ll know you’ve mastered our step-by-step technique when they have a beautiful crunch on the outside but are still tender and sweet.
Dinner
Preparing this dish is—we’ve got to say it—easy as pie! Not only are these pot pies adorable, but they are also packed with wholesome seafood.
As the paella simmers on the stove, why not throw some crusty bread in the oven or toss together a fresh green salad as an added bonus to an already scrumptious meal.
Instant Pot Pasta with Red Sauce and Clams
This Italian classic has less fat, lower calories and a significantly reduced cooking (and cleanup!) time than most versions of this dish, all thanks to the trusty Instant Pot.
Indulge in a divine three-seafood boil boasting plump shrimp, tender mussels and briny clams—all while adding ample protein to your diet!
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