Protein meals don’t mean just all meat! Many vegetables are very high in protein. You will get carbohydrates in the veggies, too, but unrefined carbs are good for you.

That is a great source of energy. The carbs to avoid are refined starches and sugars.

A nice protein-based meal will include some meat, fish or poultry. It will also have beans and their kin; black-eyed peas and chickpeas (garbanzo beans).

Also included will be some good green vegetables, greens and a nice banana split for dessert (ha ha, I lied about the dessert).

Here is a nice breakfast menu:

• Sirloin Steak, 4 ounces, grilled (medium rare on mine).
• Eggs, 2 poached.
• Sprouted grain bread toast with natural peanut butter spread.
• Fresh fruit compote (no refined sugar).
• A high-protein-powder shake with raw milk and a little locally produced honey.

Lots of protein and “good” carbohydrates. Probably less calories than a Big Mac and a lot better for you. A great start for the day.

How about this for a lunch menu:

• Grilled Tuna Steak, 4 ounces.
• Broccoli, steamed
• Cheese Sauce (for the broccoli)
• Green salad with Tomatoes
• High-protein-powder shake with raw milk and a little honey.

How about this for dinner:

• Chili con Carne; Leanground beef (90%), Red Kidney Beans, Tomatoes, Cumin,Chili Powder, Salt and Pepper, Chopped jalapenos, Water
• Coleslaw (with sour cream, not mayonnaise and a few raisins)
• High-protein-powder shake with raw milk and a little honey.
• Dessert – a bowl of fresh fruit.

These are just samples of how you can prepare a high-protein meal. Here’s another:

• Grilled Tuna Steak – 4 ounces
• Steamed Broccoli – 1/2 cup Steamed Carrots – 1/2 cup
• Garden Salad – Oil and vinegar dressing
• High Protein shake – protein powder with raw milk and a little honey

There are many delicious high protein meals you can prepare, or order from the menu in your favorite restaurant.

As more and more people have become healthy eating conscious, restaurants have been offering a broader selection of healthy foods.

And Mothers, I know that macaroni and cheese is easy to fix and your kids seem to love it, but do you know what you are doing to their bodies?

How about choosing some healthy bread instead of non- nutritious, unhealthy, tasteless white bread? Try some sprouted grain breads, they are moderately healthy and nutritious.

Here are some other healthy choices for your protein-rich menus:

• Salmon – either fresh or canned. Try making salmon cakes with some chopped onion, a (very) few bread crumbs and an egg. Bake these and serve with a sour cream and dill sauce.
• Tuna – canned made into a tuna-and-egg salad with chopped onion, chopped celery, a touch of sweet pickle relish and sour cream.
• Chicken – skinless breasts or thighs, saute in olive oil with onions and garlic. Brown on both sides then top with crushed tomatoes, oregano and basil, cover and cook for 45 minutes. Add a 1/2 cup of red wine for added flavor.
• Turkey Breast – Lightly season and roast in oven or on grill with indirect heat.
• Cajun Ten Bean Soup – Use prepackaged dried beans and boil them in water with chopped onion and garlic. Add cut up chicken; at the start of cooking if raw or near the end if cooked.
• Eggs – prepare an omelet or frittata with onions, mushrooms and a little cheese. Be sure to whip in a lot of air for a fluffy omelet.

It’s not hard to come up with delicious, nutritious, protein dominated meals. Combine a high-protein main dish with healthy sides like fresh vegetables, a garden salad and a protein shake.