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

Hen is top-tier for including extra protein into your weight loss program—however consuming it day in and time out might get monotonous. Fortunately, there are many nutritious and protein-packed options that make nice rooster stand-ins. Seize one in all these the subsequent time rooster boredom hits.

Salmon is a superb seafood-based various to rooster.

“Due to its larger fats content material, salmon tends to remain moist and flavorful and brings a singular style and texture to the desk to assist add extra range to your weight loss program,“ Rachael Ajmera, MS, RD, dietitian, author, and founding father of Nutrimental informed Well being. 

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

This is what you may count on 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 may take pleasure in it baked, poached, or grilled, and use it in salads, casseroles, grain bowls, and even burgers.

Tempeh is constructed from 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 a superb supply of iron, calcium, and magnesium,” stated 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 superb 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 possibility for vegans and vegetarians—and in contrast to rooster, in addition they present plenty of fiber per serving, which helps satiety and intestine well being.

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

This is what 1-cup of cooked, canned lentils seems 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 soak up any taste they’re launched to, making them a fantastic addition to hearty stews, soups, chilis, or “meat” sauces.

Chickpeas—generally known as garbanzo beans—are one more high-protein, high-fiber various to rooster.

“Each canned and dry chickpeas are shelf-stable, so you may simply top off and hold them in your cupboard for a handy protein supply in a pinch,” stated 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.

If you happen to’re searching for one other seafood various to rooster, give shrimp a attempt.

“Shrimp is excessive in protein, low in energy, and fast to prepare dinner, making it a fantastic substitute for rooster in your favourite recipes,” stated Ajmera. “It is also excessive in vitamin B12 and selenium and comprises iodine, an vital 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 comprises important vitamins like vitamin D, selenium, vitamin B12, and omega-3 fat, Tuna can also include 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,” stated Connell.

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

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

The standard selection for tuna is tuna salad—however Connell recommends attempting 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 prime of toasted sourdough or whole-grain bread.

Mushrooms are the bottom calorie possibility on this record—however they’re nonetheless an appropriate substitute 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,” stated Ajmera.

This is the diet info 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 may 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, will 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 possibility, making it a simple one-to-one substitute. “Turkey gives high-quality lean protein and is decrease in fats than most cuts of rooster,” stated Klinger. “It is also wealthy in B nutritional vitamins, like B6 and niacin, and comprises selenium and zinc to support immunity.”

This is what you may count on 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 should use turkey wherever you’d usually use rooster: meatballs, roasted turkey, even in tacos utilizing floor turkey. It is also extremely versatile within the kitchen, stated Klinger, whether or not you’re roasting it, pan-searing it, slow-cooking it in a crockpot, or throwing it on the grill.