Protein Power-Up
Nov 19, 2024Adding more protein throughout the day can be easy with a few intentional tweaks. Here are some ideas that seamlessly increase protein intake across meals and snacks, helping with satiety, muscle maintenance, and energy balance—particularly beneficial during menopause.
Morning Boosts
1. Add Protein to Your Morning Drink: * Add a scoop of collagen or protein powder to coffee or a morning smoothie. Collagen is especially popular for supporting skin and joint health.
2. Protein-Rich Breakfast Bowls: * Use Greek yogurt or cottage cheese as a base and top with nuts, seeds, and fruit.
3. Egg Add-Ons: * Try scrambled eggs with a handful of spinach, mushrooms, and a sprinkle of cheese for added protein. Hard-boiled eggs are also an easy protein addition.
Mid-Morning Snacks
4. Smoothie or Shake with Added Ingredients: * Besides protein powder, add ingredients like Greek yogurt, nut butter, or hemp seeds for extra protein.
5. Cottage Cheese and Fruit: * Cottage cheese is a protein powerhouse and pairs well with berries, sliced peaches, or nuts.
Lunchtime Proteins
6. Top Salads with Lean Protein: * Add grilled chicken, turkey, tuna, or tofu to salads. Chickpeas or lentils are also great plant-based options that are packed with fiber and protein.
7. Bean or Lentil-Based Soups: * Opt for soups with a protein base like lentils, black beans, or split peas. These can be made ahead.
Afternoon Snacks
8. Hummus with Veggie Sticks or Edamame: * Hummus offers a plant-based protein boost, and edamame is a complete protein that’s easy to prepare.
9. Nuts and Cheese Pairing: * Combine almonds, walnuts, or pumpkin seeds with a few slices of cheese or Greek yogurt.
Dinner Options
10. Add Legumes or Beans to Dishes: * Adding beans, lentils, or chickpeas to dishes like stews, casseroles, or even pasta ups the protein content.
11. Quinoa as a Side Dish: * Quinoa is a complete protein and can be used in place of rice or pasta for an extra boost.
12. Fish or Seafood Focus: * Salmon, shrimp, or white fish can be prepared quickly and offers lean protein along with beneficial omega-3 fats.
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