Sneaking in Protein to your Meals

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How did you do on the No White Flour Challenge? If you want to continue to stick to that plan, protein will help you out a lot by keeping you satiated and energized. I do not mean indulging in fatty proteins though—nope I am not advocating for rich cheese and bacon! Here are my favorite ways to boost protein in my meals throughout the day!

Breakfast (The most important meal of the day):

  • Greek yogurt all the way with fruit and some raw nuts! An average serving of Greek yogurt has 17 grams of protein. A ¼ cup of walnuts (my personal favorite) adds a few more grams of protein.
  • A smoothie with skim milk, fruit and chia seeds. Ten ounces of skim milk gives you close to 12 grams of protein. Two tablespoons of chia seeds give you 6 more grams of protein (not to mention 9 grams of fiber. Check out my blog about the importance of fiber here).
  • Scrambled egg on whole-grain toast. Two eggs have 12 grams of protein. A slice of whole grain toast adds an average of 4 more grams of protein!

Lunch:

  • Treat yourself to a colorful salad with 4 ounces of chicken breast (35 grams of protein), salmon (23 grams of protein), or tuna (23-28 grams of protein).

Dinner:

  • I love my quinoa. One cup of it has 18 grams of protein. Add a half cup of green peas and you get 4 more grams of protein. Drizzle with a little soy sauce or pan fry it with a teaspoon of sesame oil and is it ever so delicious. Add a scrambled egg to it for 6 more grams of protein.
  • Do you know that lentils with some seasoning and maybe some spinach mixed in, makes a delicious vegetarian dinner. One cup of lentils gives you 18 grams of protein and the spinach actually adds a bit more too!

Try out these powerful protein choices and let me know how they work for you!

~Kelly Springer, RD, CN, MS

 

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One thought on “Sneaking in Protein to your Meals

  1. Debbie M.

    Kelly, Your newsletter is fabulous! Never knew the power of Chia seeds….. Thank you for sharing these great options for protein!

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