Whether you’re trying to lose weight or maintain results, lean protein should be a critical part of your diet. It keeps you full in between meals and helps you build lean muscle mass, which increases the number of calories you burn on a daily basis. Most members of our weight loss clinic follow a low carb/high protein diet to optimize their results—and therefore, have shared a bevy of protein-rich meal ideas to help make it easier to boost consumption of this important nutrient.
Breakfast. Start your day off with eggs, which are an excellent source of protein with approximately seven grams per each. Make a two egg omelet or scramble and mix in your favorite veggies to incorporate dietary fiber and other essential nutrients. If you really don’t have time to make eggs, opt for Greek yogurt with fresh berries for another fiber- and protein-rich meal.
Snacks. Avoid the vending machine by stashing a protein-packed snack in your desk, purse or briefcase for when you’re on the go. This is another ideal time for Greek yogurt and fruit, but just as good for a serving nuts or seeds that are rich in omega 3-fatty acids, a pre-made protein shake or a protein bar with low amounts of sugar.
Lunch. The ideal lunch meal is a salad with lean chicken or fish, such as salmon, tuna or mackerel. Another good choice is a whole wheat pita filled with hummus and veggies.
Dinner. Your last meal of the day is a great time to cook some lean poultry or seafood and serve with a salad packed with or sides of colorful veggies. You can also opt to include a superfood like beans—some great choices are red kidney, pinto, black, small red and navy beans. Other good protein sources that fit into a vegetarian lifestyle are tofu, lentils, quinoa and both green and black-eyed peas.
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