8 Foods to Eat When You’re Sick of Chicken for Dinner

Rooster is top-tier for including extra protein into your weight-reduction plan—however consuming it day in and day trip may get monotonous. Fortunately, there are many nutritious and protein-packed options that make nice rooster stand-ins. Seize certainly one of these the following time rooster boredom hits.

Salmon is a superb seafood-based different to rooster.

“Because of its increased fats content material, salmon tends to remain moist and flavorful and brings a singular style and texture to the desk to assist add extra variety to your weight-reduction plan,“ Rachael Ajmera, MS, RD, dietitian, author, and founding father of Nutrimental advised Well being. 

Along with protein, salmon additionally supplies heart-healthy omega-3 fatty acids, and different important vitamins like vitamin D, vitamin B12, and selenium.

This is what you’ll be able to anticipate in a 3-ounce serving of cooked Atlantic salmon:

• Energy: 175
• Fats: 11 grams (g)
• Protein: 19 g
• Carbs: 0 g
• Fiber: 0 g
• Sugars: 0 g
• Sodium: 52 milligrams (mg)

Salmon is extraordinarily versatile—you’ll be able to take pleasure in it baked, poached, or grilled, and use it in salads, casseroles, grain bowls, and even burgers.

Tempeh is comprised of soybeans, however has a agency, hearty texture that carefully mimics rooster, making it a simple plant-based swap.

“Tempeh is excessive in protein, wealthy in gut-friendly probiotics, and an excellent supply of iron, calcium, and magnesium,” mentioned Sylvia Klinger, a registered dietitian and contributor to The Mesothelioma Heart at Asbestos.com.

See the diet information for a 100-gram portion of cooked tempeh:

• Energy: 195
• Fats: 11 g
• Protein: 20 g
• Carbs: 8 g

Tempeh is a good addition to tacos, teriyaki bowls, or chili. Klinger recommends to steam it earlier than marinating to cut back bitterness, after which grill, pan-sear, or crumble it into recipes.

Lentils are one other nice high-protein choice for vegans and vegetarians—and in contrast to rooster, additionally they present numerous fiber per serving, which helps satiety and intestine well being.

“Lentils are a superb, cheap plant-based protein supply that provide a definite texture and are an awesome choice for vegetarian or vegan meals,” Janelle Connell, RDN, Registered Dietitian and Translational Science Nutritionist at Viome Life Sciences advised Well being. 

This is what 1-cup of cooked, canned lentils seems to be like, nutrition-wise:

• Energy: 307
• Fats: 13 g
• Protein: 16 g
• Carbs: 35 g
• Fiber: 14 g
• Sugars: 3 g
• Sodium: 633 mg

In line with Connell, lentils take up any taste they’re launched to, making them an awesome addition to hearty stews, soups, chilis, or “meat” sauces.

Chickpeas—typically known as garbanzo beans—are yet one more high-protein, high-fiber different to rooster.

“Each canned and dry chickpeas are shelf-stable, so you’ll be able to simply refill and maintain them in your cupboard for a handy protein supply in a pinch,” mentioned Ajmera. The beans are additionally loaded with nutritional vitamins and minerals that may support blood pressure and coronary heart well being, amongst different issues.

This is what you may get in a 100-gram serving of cooked, canned chickpeas:

• Energy: 137
• Fats: 3 g
• Protein: 7 g
• Carbs: 20 g
• Fiber: 6 g

Chickpeas are one other extraordinarily versatile plant-based protein. You possibly can add them to grain bowls or salads, mix them into hummus, or mash them for a vegan twist on rooster salad.

For those who’re on the lookout for one other seafood different to rooster, give shrimp a attempt.

“Shrimp is excessive in protein, low in energy, and fast to prepare dinner, making it an awesome substitute for rooster in your favourite recipes,” mentioned Ajmera. “It is also excessive in vitamin B12 and selenium and accommodates iodine, an necessary nutrient that supports thyroid health.”

See the diet information for a 3-ounce serving of cooked shrimp:

• Energy: 84
• Fats: 0.3 g
• Protein: 20 g
• Carbs: 0.2 g
• Sodium: 94 mg

You possibly can sauté or grill shrimp with garlic and herbs for a fast weeknight dinner, toss it into salads for a lift of protein, or stir it into pasta, fried rice, or noodle dishes to spice up their protein content material.

Canned tuna is a budget-friendly and versatile pantry staple that can be utilized rather than rooster. 

However be warned: Although it accommodates important vitamins like vitamin D, selenium, vitamin B12, and omega-3 fat, Tuna can also comprise the toxic heavy metal mercury. In that case, “restrict your consumption to 2-3 servings of skipjack tuna or a serving of albacore tuna per week,” mentioned Connell.

A 3-ounce serving of canned, drained tuna seems to be like this:

• Energy: 109
• Fats: 3 g
• Protein: 20 g
• Carbs: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 320 mg

The standard alternative for tuna is tuna salad—however Connell recommends making an attempt a more healthy model of it by mixing tuna with plain Greek yogurt, diced celery, and grapes. You can even take pleasure in it on an open-face sandwich by layering it on high of toasted sourdough or whole-grain bread.

Mushrooms are the bottom calorie choice on this checklist—however they’re nonetheless a suitable alternative for rooster that can provide your dish a punch savory, umami taste.

Whereas mushrooms are additionally decrease in protein, they nonetheless present different important vitamins. “Mushrooms present fiber, which may support gut health and regularity, in addition to B nutritional vitamins like riboflavin and niacin, that are required for vitality manufacturing,” mentioned Ajmera.

This is the diet data for a cup of cooked shiitake mushroom items:

• Energy: 81
• Fats: 0.3 g
• Protein: 2 g
• Carbs: 21 g
• Fiber: 3 g
• Sugar: 6 g
• Sodium: 348 mg

In line with you’ll be able to sauté, roast, or grill mushrooms, after which add them to stir-fries, soups, pasta dishes, tacos, and burgers. Pairing them with protein-rich components like lentils and beans, may help make your dish extra filling. 

Really feel like one thing only a tiny bit completely different than rooster? Give turkey a attempt (it isn’t only for Thanksgiving).

Like rooster, turkey is a lean, high-protein poultry choice, making it a simple one-to-one substitute. “Turkey supplies high-quality lean protein and is decrease in fats than most cuts of rooster,” mentioned Klinger. “It is also wealthy in B nutritional vitamins, like B6 and niacin, and accommodates selenium and zinc to support immunity.”

This is what you’ll be able to anticipate from a 3-ounce serving a cooked turkey (breast meat).

• Energy: 125
• Fats: 2 g
• Protein: 26 g
• Carbs: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 84 mg

You need to use turkey anyplace you’d usually use rooster: meatballs, roasted turkey, even in tacos utilizing floor turkey. It is also extremely versatile within the kitchen, mentioned Klinger, whether or not you’re roasting it, pan-searing it, slow-cooking it in a crockpot, or throwing it on the grill.