How to add protein to every meal
If you’re anything like me you sometimes struggle to include protein in every meal, given that you can’t eat meat 3 times per day/ 7 days a week. Not only would that scenario be very expensive, especially if you buy organic products, but it wouldn’t be a wise choice. Below is a list of ingredients that have protein and that are easy to throw into your favorite recipes.
- Quinoa– 8 grams of protein per cup. Replace your rice and pasta with this delicious grain.
- Black Beans– 15 grams of protein per cup. Tastes amazing in a burrito bowl or surprisingly enough in brownies!
- Protein powder– 10 to 25 grams of protein per cup. Make sure to include a protein shake on workout days. Also good in baked goods- no taste and amazing benefits.
- Avocado– 3 grams of protein per serving. I eat avocados almost daily! Blend with apple cider vinegar and olive oil to make a creamy topping for salads and mixed grain bowls.
- Chia Seeds– 11 grams of protein per serving. These little seeds have incredible benefits, which we will go into detail about in a future post. Add to your daily smoothie, salads or baked goods.
- Peas– 8 grams of protein per cup. Not my favorite but there’s no denying their health benefits. Add to a salad or make pea soup.
- Greek Yogurt– 11 grams of protein per cup. Quick solution for breakfast or as a replacement to sour cream.
- Tofu– 25 grams of protein per serving. Add to egg scrambles or as a salad filler.
- Cottage Cheese– 28 grams of protein per cup. Add to pancake mix and protein shakes or swap for ricotta.
- Eggs– 6 grams of protein per egg. Unless you have high cholesterol, go ahead and eat an egg per day! I love them in salads, or as a quick breakfast fix.
- Almonds– 6 grams of protein per ounce. Almond recipes are endless- grind to make into flour, add whole to your salad or blend in your smoothie!
- Broccoli– 11 grams of protein per head. Mix with other veggies to make a stir-fry, add them cold to your salad or bake in the oven for a crispy side.
- Edamame– 8 grams of protein per serving. Good for times when you want to snack!
Until next time!
