Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 16, 2023
Many people struggle to eat healthy foods because they think they don't have a lot of options. When they think of a healthy meal, they picture the same bland serving of veggies and proteins. Thankfully, you can get your protein fix and still have a lot of variety to choose from by embracing high protein shellfish. It's delicious and versatile and there are plenty of types to pick.
While many people associate protein with meat and poultry, shellfish is also a great source for the protein your body needs. Not only does it pack a lot of protein in each bite, it is low in fat and calories. You can support multiple health goals at the same time.
Shellfish is also a good way to support your protein goals because it can be prepared in a variety of ways. Broiled, sauteed or grilled, shellfish works in many different dishes and types of cuisine.
You may be wondering if you need to set a goal for protein intake (such as by using a macro calculator). If you're trying to gain muscle mass, the answer is definitely yes. Protein is an essential nutrient for building and repairing muscle tissue, making it a crucial component of any muscle-building diet. Even if you aren’t trying to build muscle, lean sources of protein tend to be more filling than carb and fat heavy options, which helps to avoid unintentionally overeating.
When it comes to gaining muscle, protein is particularly important for people who do resistance training or other exercises that can wear on the muscles. The body uses protein to repair and rebuild tissue that is damaged during exercise, so getting enough protein is critical to support muscle growth and development. Without the right protein intake, you may not see the improvements you're looking for.
When you're looking for high protein shellfish options to add to your menu, you'll find a lot of different choices that are readily available for you. You can find different foods that suit your palette. Check out seven shellfish that you may want to add to your meal prep.
Let's start with an unexpected option: octopus. Octopi may not have a shell, but since they are mollusks, they are generally considered shellfish from a culinary perspective. With 25 grams of protein per 3 oz serving, octopus is a low-calorie, high-protein seafood that is also rich in minerals such as iron, selenium and phosphorus.
However, octopus does have a couple downsides, which makes many people not want to eat them. First, and most obvious, is the suction cups, which many people find off-putting. Second, they are quite intelligent, which raises ethical concerns for a lot of people.
Clams are also a great source of protein, packing in 22 grams per serving. That protein comes with a helping of vitamins B12 and C, iron and potassium. You can eat them steamed or in a stew, making them great any time of the year and one of the healthiest shellfish.
Mussels are another great option. They have 20 grams of protein per 3 oz serving and are a good source of omega-3 fatty acids, which can help reduce inflammation and support overall health.
One of the most versatile members of the high protein shellfish club, shrimp are one of the most popular protein options you can find. People love to eat them fried, baked and grilled. They are also great in dishes like fried rice and various soups. They have 18 grams of protein and are easy to find in stores and restaurants all year long.
Lobster is often considered a fine dining treat, but with 16 grams of protein per 3 oz serving it's perfect for the person looking to get more protein in their routine. It's a great option for those who enjoy indulging in decadent meals while still supporting their muscle-building goals.
If lobster is too fancy or pricey for everyday eating, check out its (slightly) more casual cousin, crab. From blue crab to snow crab, there are plenty of types to choose from in the grocery store. With 15 grams of protein, this crustacean is extremely nutritious while also being low in fat and calories.
A summer oyster roast is not only a good way to hang out with friends, but you can pack in the protein at the same time. You can even get in a forearm workout by shucking them! A 3 oz serving has about 9 grams of protein, earning oysters a spot on the list of high protein shellfish.
When you start to integrate more of these options into your diet, it's a good idea to learn how to shop for shellfish. If you have a trusted seafood shop in your area, start there. Ask about where the food came from and make sure it's fresh. You can even buy some of these alive and prep them yourself so you know you're in good shape.
If you buy from the store, carefully examine each item to make sure it is in good shape. Remember, fresh seafood shouldn't smell very strongly so watch out for that. With all shellfish, make sure to cook it well to avoid foodborne illnesses.
If you've been suffering through bland protein options, now is the time to stop. Start cooking with some of these high protein shellfish choices and enjoy your meals. Incorporate them into your diet with our free meal planning app.
