Protein is used in your body’s most important processes including hormone creation and building and repairing tissue and bones. For the most part, protein is easy for your body to digest. But some proteins may be tougher on sensitive digestive systems.

If you’re trying to identify foods that make you feel heavy and not-so-great, you may be thinking about restricting the amount or the type of proteins you choose. So, we’ve put together a list of some easy-to-digest proteins and easy-to-follow recipes to get the magic flowing in the kitchen.

Because white fish is low in fat and fiber-free, it is one of the best sources of high-quality protein and easy on your gut. Beware of breading and/or frying which adds fat and fiber that counteracts white fish’s easy-to-digest benefits. Grilling, broiling, steaming, or poaching are all ways to cook white fish for easy digestion. Pairing with a whole grain and other whole foods will also add to the nutritional value of a pescatarian meal.

Try white fish with these recipes full of bright, fresh vegetables and savory grains:

• Veggie soft tacos
• Roasted broccoli and cauliflower steaks with tahini
• Lemony risotto

Both lend themselves to low-fat prep methods, like roasting, that keep these proteins easy to digest. As a bonus, roasted chicken and turkey are delicious served cold, so cook up extra to have high-quality protein ready for lunch or a quick dinner.

Sprinkle skinless, boneless chicken breasts or turkey cutlets with salt and pepper and roast at 350 degrees until the internal temperature reaches 165 degrees). And try them in these yummy combinations:

• Chicken tikka masala
• Creamy chicken pasta bake with broccoli and romanesco
• Creamy chicken pot pie

Just about any way you cook them, eggs are an easy-to-digest source of high-quality protein. In fact, egg whites are considered the perfect protein with lots of added health benefits. And they aren’t just for breakfast: slice up a hard-boiled egg to add protein on avocado toast, or scramble up a couple of eggs and add to chopped, roasted turkey and sweet potatoes for an easy-to-digest dinner hash.

Here are a few more recipes that are easy to cook up and have on the table in no time:

• Cobb salad with homemade chipotle ranch dressing
• Baked cream eggs
• Vegetable mini frittata

Dairy milk is one of the best sources of protein available. If you’re avoiding milk because it causes stomach discomfort, try a2 Milk®. Research suggests that milk with the A1 protein may be the cause of gastric discomfort experienced by some. The A2 protein type is easier on digestion and may help some avoid discomfort.

Milk is a great source of vitamins and minerals like calcium, vitamin D, and potassium. It also makes a great after-workout recovery drink. For a boost, add vanilla protein powder (or any flavor you like) to any of the recipes below:

• Creamy popsicles with homemade berry jam with Rachel Lee
• Mango smoothie bowl 

Also try these savory delights to satisfy your salt, fat craving:

• Butternut Mac
• Cauliflower mac & cheese bites

Tofu is one of the only easy-to-digest plant proteins you’ll find. Unfortunately, most beans and legumes and commercial vegan/vegetarian products are high in fiber which may make digesting them harder and can cause bloating. If plant-based foods make up most of your protein and you’re trying to figure out what’s giving you tummy troubles, try eliminating each different protein, one at a time for at least two days.

Tofu is versatile. Use it as a substitute for meat in your favorite recipes or as an additional side. Tofu can be fried, baked, grilled, sautéed, pureed–you name it, the options are virtually endless.

A stronger, healthier you

Protein is vital for strong, healthy bodies but the above easy-to-digest proteins are just one part of a balanced diet. Fill your plate with colorful veggies and fruits and whole grains to be full and satisfied. And when it comes to milk, choose the one without the tummy discomfort—a2 Milk®. Find a2 Milk® at a grocery store near you.