why protein is so important with each meal and some easy recipe ideas to get you to your protein goals

Getting protein with each meal is not only essential for a well balanced plate, it will also keep you fuller longer leaving you less inclined to snack in between meals. But this fact is just skimming the surface when it comes to the many important reasons that protein can improve overall health. Protein is crucial for building and repairing muscle tissue, especially after physical activity, it also helps to stabilize blood sugar when consumed alongside carbohydrates , it can help increase your metabolic rate, supporting weight loss and maintenance and protein also plays a role in maintaining bone density and strength. Wow! So many reasons to get it in to every meal! Here are some easy recipe ideas to do just that plus a handy reference list of high protein foods!

Breakfast: Egg and Veggie Scramble

• Eggs (3 large) – 18g protein
• Spinach, tomatoes, onions
• Whole grain toast (2 slices)

Breakfast: Cottage Cheese Pancakes

• Cottage cheese (1 cup) – 28g protein
• Oats (1/2 cup)
• Eggs (2 large) – 12g protein
• Berries for topping

Lunch: Tuna Salad

• Canned tuna (6 oz) – 40g protein
• Mixed greens, cucumbers, carrots
• Olive oil and vinegar dressing

Lunch: Chickpea Salad

• Chickpeas (1 cup) – 15g protein
• Spinach, cherry tomatoes, cucumbers
• Feta cheese (1 oz) – 6g protein
• Lemon vinaigrette dressing

Dinner: Baked Salmon with Quinoa

• Baked salmon fillet (6 oz) – 30g protein
• Quinoa (1 cup cooked) 8g protein or substitute whole grain rice
• Steamed or grilled asparagus or your favorite vegetable

Breakfast: Greek Yogurt Parfait

• Greek yogurt (1 cup) – 18g protein
• Almonds (1/4 cup) – 8g protein
• Berries (1/2 cup) – 1g protein
• Honey for sweetness

Dinner: Grilled Chicken

• Grilled chicken breast (4 oz) – 30g protein
• Mixed greens (2 cups)
• Cherry tomatoes, cucumbers, bell peppers or favorite veggies
• baked potato, sweet potato or whole grain rice or quinoa
• Balsamic vinaigrette dressing

Dinner: Beef Stir-Fry

• Lean beef strips (5 oz) – 30g protein
• Mixed vegetables (bell peppers, broccoli, snap peas)
• Brown rice (1 cup cooked) – 5g protein

And here is a quick reference list of high protein foods to add to your diet:

1. Chicken breast (skinless, boneless)
2. Turkey breast (skinless, boneless)
3. Lean beef (such as sirloin or tenderloin)
4. Pork tenderloin
5. Fish (such as salmon, tuna, or tilapia)
6. Shrimp
7. Eggs (whole eggs or egg whites)
8. Greek yogurt (plain or flavored)
9. Cottage cheese
10. Tofu
11. Tempeh
12. Edamame
13. Lentils
14. Chickpeas
15. Black beans
16. Quinoa
17. Chia seeds
18. Hemp seeds
19. Pumpkin seeds
20. Whey protein powder

Enjoy!