Be Lean and Mean, Eat Your Protein. Food is not a Meal, It's a Medicine. Don't Ask Me Where I Get My Protein. Eat Protein.
Protein helps build muscles and promotes healing. It can knock down your hunger and keep it at bay which eventually stops binge eating. It is always recommended to spread your protein evenly throughout the day.
Some easy ways to increase protein in your diet
1. Add seeds like hemp, chia and flax seeds to your salads or smoothie, it is an easy source to pump the protein content of your mid meal.
2. Adding peanut butter
- Use as a spread on sandwiches, toast, muffins, crackers, waffles, pancakes, and fruit slices.
- Use as a dip for raw vegetables such as carrots and celery.
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Blend with milk drinks and beverages, such as shakes and smoothies.
3. Add beans and legumes
Cook and use dried peas, legumes, beans, and tofu in soups, or add them to casseroles, pastas, and grain dishes that also contain cheese and meat.
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Use baked and refried beans alone or in different dishes
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Hummus is a high protein spread that can be used on carrots, or bread.
4. Adding Milk or Soy Milk
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Use in beverages, cooking, hot cereals, soups, cocoa, and puddings in place of water.
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Add cream sauces to vegetables and other dishes
5. Adding eggs
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Add chopped, hard-cooked eggs to salads and dressings, vegetables, casseroles, and meat salads.
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Add extra eggs or egg whites to quiches, pancakes, and French Toast. Add extra egg whites to scrambled eggs, egg whites are a great way to add protein without saturated fat or cholesterol.
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Make a rich custard with eggs, milk, and sugar.
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Add extra hard-cooked yolks to deviled-egg filling and sandwich spreads
Instead of trying to get all your protein at one meal, eat some at each meal and snack. It will make meeting your protein needs easier and it’s also better for your body.
References
https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_3
https://www.onlymyhealth.com/ways-to-include-nuts-seeds-in-diet-1650083459
https://www.healthifyme.com/blog/10-diet-tips-to-increase-protein-intake-for-vegetarians/
https://share.upmc.com/2019/01/protein-for-vegetarians/
About the Author
Priyanka Bankeraika
Priyanka Bankeraika believes that a happy healthy lifestyle dwells in routine of balanced diet and some exercise.
A life member of the Indian Dietetics Association, she had been associated with Parle Agro and has also been a guiding nutritionist at Food Craft India. For more than a decade, she has been assisting people in leading a healthy lifestyle. Due to her considerable experience in therapeutic nutrition and weight management, she has most of the clientele through word of mouth till date.
She keeps herself abreast of the latest findings in the field of food and nutrition. She is also a Diabetes Educator and has completed Advanced course in Bariatic Nutrition, Ayurvedic det and Ketogenic diet.
A food enthusiast by nature & food educator by profession. She is an advocate for Nutrition awareness.
She strongly believes in making small sustainable changes in lives which go a long way in adopting an overall healthy lifestyle.
