Protein is a necessary nutrient for everyone. It is vital to eat it daily because our bodies cannot store it.
Protein helps to build muscle, keeps you full, and supports your immunity. If you are hungry at night constantly, try eating more protein during the day.
Please note that while cheese does contain protein, it may cause digestive issues as well; therefore, it may not be the best source of protein.
Here are some tips to eat more protein.
1. Eat protein at every meal.
While many Americans eat sugary breakfasts which do not fill them up, change that for you and your family and eat a protein-rich breakfast. You do not necessarily need to eat meat for breakfast, but you can have eggs! Please note that if eggs are your only protein source at breakfast, you will need to eat four of them to consume a sufficient amount of protein for that meal.
2. Add protein to your snacks.
For example, instead of eating potato chips which have zero nutritional value, eat an apple or a piece of celery with almond butter. Of course, you can also eat a drumstick and a cucumber for a snack!
3. Beans are an excellent source of protein.
Pinto beans are an excellent addition to salads and soups and can be made ahead and frozen. While we usually have some canned beans in our pantry, these dry beans are very economical and taste much better.
Pinto beans contain thirteen grams of protein in just one fourth of a cup!
Pinto beans can be made into refried beans or used in burrito bowls, chili, tacos, and many other recipes.
If you have trouble eating beans, here are a few pointers:
First, rinse the beans and soak them overnight. In the morning, drain all the water and rinse the beans. Bring the beans to a boil on the stove; discard that water again, and cook the beans in fresh water.
Second, purchase organic beans. They are easier on the digestive system.
Third, when you introduce beans to your diet, do so a little at a time. Do not eat more than a teaspoon or tablespoon the first time, and do not eat them every day of the week. Eat them maybe every other day.
4. Add lentils to your meals in order to eat more protein.
Lentils can also be added to soups. You can also make these delicious and filling lentil patties.
Lentils are very economical and also have thirteen grams of protein per serving.
Again, if lentils give you digestive issues, you can soak them overnight like the beans and change the water a couple of times while you are cooking them.
5. Eat buckwheat every so often in order to boost your protein intake.
Europeans love buckwheat, and it is high in protein as well as iron, fiber, and potassium.
Buckwheat can be eaten warm with milk and honey or used instead of rice in recipes. You can also cook it separately and serve it as a side dish in place of rice.
You can also use buckwheat flour to make pancakes that are heartier and gluten free for breakfast (or breakfast for dinner)! This recipe looks delicious; I would substitute maple syrup for the sugar.
6. Add avocados to your diet to increase your protein intake.
Avocados are such a healthy food; one avocado has 2.7 grams of protein in it. I like to eat avocados with salt or salsa. Of course they also make outstanding guacamole! Avocados are also high in fiber, magnesium, potassium, and healthy fats. Add them to sandwiches or salads!
7. Meat also has much protein in it.
In addition, meat is an excellent source of vitamin B12. While meat is healthy to eat, be sure you are balancing your meat intake with large amounts of vegetables because meat is acidic.
If you are struggling to have meat at meals, I would encourage you to use your crockpot to cook the meat. Of course, you can also use a pressure cooker to cook it quickly.
Please note that while meat has protein in it, out of chicken, beef, and turkey, turkey has the most protein. Turkey breast has twenty-four grams of protein in four ounces, and turkey thighs have twenty-two grams of protein in a four-ounce serving.
Therefore, it is beneficial to consume turkey often – not just on Thanksgiving.
8. Add nuts to your diet.
Nuts have healthy fats in them in addition to protein, and you can add nuts to homemade granola. Nuts can also be an excellent source of fiber, magnesium, and iron. They also make a healthy and filling snack.
9. Add pumpkin seeds to your diet.
Almond butter topped with nuts and pumpkin seeds and honey makes a delicious snack or dessert. In addition, pumpkin seeds are high in iron, magnesium, healthy fats, and potassium.
Which of these ideas is your favorite? Which one will you try first?
If one of your goals for this year is to eat healthier, go here to join my accountability group that is helping several of us keep on track with our goals – health, finance, and homemaking–and more.
Please share this blog post with a friend who wants to eat healthier. Thank you for your support. 🙂
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How to Save Time in the Kitchen
How to Eat Healthy on a Budget
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