If you made a New Year's resolution to lose weight or eat healthier, this post is for you. Protein is an important nutrient that goes hand in hand with weight loss and healthy eating. It is the nutrient most known for providing that feeling of satiety, or fullness. Consuming 25 to 30g of protein per meal is recommended, yet many people consume the majority of their protein intake during their evening meal only. This post provides ideas on how to consume protein at each meal, a strategy that could be helpful when trying to achieve weight loss.
Breakfast:
If your morning breakfast involves a piece of toast, an English muffin, a bagel or a waffle, be sure to top these options with a protein-based spread. Natural peanut butter or almond butter are good choices. Greek yogurt cream cheese is also another option that will get you closer to the 25-30 gram goal than traditional cream cheese. The bagels and waffles pictured below are traditional breakfast items with protein added.
If you haven't heard, the Hy-Vee Dietitian Pick of the Month for January 2017 is Kura protein smoothie powders. One serving of these powders contains 14g of protein. Blend powder with non-fat Greek yogurt and some skim milk and you've got a protein rich breakfast.
Eggs are a great source of protein as well. Regardless if you prefer them hard-boiled, scrambled or over-easy, one large egg can provide you with 7 grams of complete protein.
Below are some protein options that could be used for lunch and dinner meals. Just Bare chicken breasts and our Farm Fresh Atlantic salmon fillets are on sale this week!
Flatout wraps contain anywhere from 7-12 grams of protein per wrap. They're not only great for making wraps, but they can also be used as a flatbread personal pizza crust. Barilla has a Protein Plus pasta that contains 10g protein per 2 oz serving. Pair this pasta with some lean chicken breast and you'll be at 25 grams just like that!
Consuming healthy snacks can also help you reach your daily protein goal. Snacks that are good protein sources include almonds and pistachios, reduced-fat string cheese, cottage cheese, edamame and Greek yogurt. Nutrition bars such as KIND, Rx Bars and Picky Bars have anywhere from 7-12g of protein per bar, where Quest bars have around 20g per bar.
For more ideas on how to increase your protein intake to sustain your weight loss efforts, contact your West Lakes Hy-Vee Dietitians.
-Dietitian Natalie
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