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!
- 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).
- 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