The Protein Diaries
Last week I shared that “I am a completely different person when I concentrate on protein at breakfast”. I am happy to report that a week later those protein filled breakfasts are still fueling my days with consistent energy and more satiety.
I asked for your tips for incorporating more protein into your days and you did not disappoint!
Below are some helpful tips to add more protein to your diet:
Greek yogurt
Greek yogurt contains more protein than regular yogurt, which can help with muscle repair and growth, keep you feeling full longer, and support overall body functions.
It also provides helpful probiotics, is rich in calcium, and has a lower lactose content.
Pro Tip: Be mindful of added sugars & sweeteners.
Protein Powder
The world of protein powder has changed dramatically in the past few years. One can find any flavor and source of protein that suits them.
Protein powders can be easily added to shakes, smoothies, baked goods, and other recipes, making it easy to incorporate into your diet.
Pro Tip: Add an extra scoop or half scoop for an extra protein boost. (You are not limited to the “suggested serving size” 🤯)
Pre-Cooked & Canned Protein
Batch prep your favorite protein source (chicken breasts, salmon, tofu, ground meat, etc.) and have it ready to go in the fridge. This way you can quickly and easily add it to dishes without added effort.
Canned tuna and salmon are great additions to salads, pastas, and more. Plus they typically offer 14+ grams of protein per serving.
Pro Tip: If you get bored of eating the same thing often, prep two different types of protein for variety.
Cottage Cheese
Cottage cheese is filled with protein. Just 1/2 cup typically has about 14g of protein! It’s pretty low in carbohydrates and the calcium and phosphorus contribute to bone health.
Some types of cottage cheese have probiotic benefits as they contain live cultures, benefitting your gut health too.
Pro Tip: avoid non-fat cottage cheese as they are typically less satisfying, contain added sugar & thickeners, and reduce the absorption of fat-soluble Vitamin A & Vitamin D.
Eggs
So many of you love eggs!🍳 Eggs are a good source of high quality protein and provide lots of vitamins & minerals such as vitamins A, D, & E, vitamin B12, riboflavin, folate, iron, zinc, and selenium.
One egg has about 6g of protein, so you may want to double up to boost your protein for the day.
Pro Tip: Adding cottage cheese to scrambled eggs adds a significant amount of protein. I was skeptical at first, but found this addition to be satisfying and delicious!
If you recall, I typically recommend aiming for 30ish grams of protein per meal or 100 grams per day.
It may take some time to figure out how much protein works for you, so feel free to get curious and experiment with different sources and amounts of protein.
What’s the best source of protein? The one you will eat! 🥣