Pasta is one of the most versatile dishes people love all around the world. Originating from Italy, there have been quite a lot of debate regarding how healthy pasta is. It is quite common for people to roll the pasta dough, cook it with homemade sauce and fresh ingredients but lately food has become different and difficult with added preservatives and other ingredients made with refined carbs. Refined carbs are processed carbs that do not provide you with any added nutrition. They are found in foods like candies and bread. One must be very careful about these foods, especially people who go to the gym regularly and who are often on strict diets. But removing one’s favorite dish out of diet can be discouraging. Worry not! We have complied a list of healthy and high protein pasta dishes that will not hinder but help your gym gains. Pasta Can Be A Healthy Meal, With These Changes The British Heart Foundation explains that protein helps speed up the muscle repair, helping you recover faster. While the damage to your muscles is good as wear and tear means muscle growth, it also needs to heal and grow back stronger. To cook a gym-friendly pasta dish, prioritize whole wheat or protein pasta for added fiber and protein. Incorporate lean proteins like chicken, shrimp, tuna, lentils, or beans to support muscle growth and repair. Make your meal wholesome with plenty of vegetables, which provide essential nutrients and fiber without excessive calories. Be mindful of portion sizes, as even healthy pasta can contribute to weight gain if overconsumed. Opt for light sauces such as tomato-based options or light pesto to minimize calorie and fat intake. For an extra protein boost, consider adding a scoop of unflavored protein powder directly to your sauce. Chicken Pesto Power Pasta Cook whole wheat pasta, then grill chicken breast cubes. Mix with light pesto, cherry tomatoes, and spinach. This dish is a protein-packed delight. The chicken provides lean protein, crucial for muscle repair. Spinach adds vitamins. For an extra boost, use protein pasta. It's a quick and flavorful way to fuel your workouts and enjoy a satisfying meal. Tuna & White Bean Pasta Boil whole wheat pasta, then combine with canned tuna, rinsed white beans, olive oil, lemon juice, and parsley. Add red pepper flakes for a kick. Tuna and beans offer a protein and fiber combo, keeping you full. Add a scoop of cottage cheese for extra protein. This is a simple, healthy meal perfect after a gym session. Lentil Bolognese Sauté vegetables, then add cooked lentils, diced tomatoes, broth, and seasoning. Simmer until thick. Serve over whole wheat pasta. Lentils are a fantastic plant-based protein, vital for muscle growth. For extra protein, add ground turkey or beef. This hearty dish is a flavorful and nutritious alternative to traditional bolognese, great for vegetarians and meat-eaters alike. Shrimp & Broccoli Pasta Cook whole wheat pasta. Sauté garlic and broccoli, then add cooked shrimp. Toss with pasta, olive oil, lemon zest, and a light sprinkle of parmesan. Shrimp is a lean protein, supporting muscle development. Broccoli adds fiber and vitamins, crucial for health. Add edamame for an extra protein boost. This light, flavorful meal is perfect for a post-workout dinner. Cottage Cheese Pasta Bake Boil whole wheat pasta. Mix cottage cheese, egg, and spinach. Layer with marinara sauce and low-fat mozzarella. Bake until bubbly. Cottage cheese adds a protein punch, aiding muscle recovery. Add cooked chicken or ground turkey for extra protein. This baked pasta dish is a comforting and protein-rich meal, perfect for a cozy night in after a workout.
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