Protein at Every Meal

Photo by Jess Cording

Want to get more satisfaction from your meals and snacks? Add protein. Nutrition experts recommend including protein throughout the day to help you feel more full and to promote muscle mass. Add exercise to your high-protein diet for a double-bonus.

Easy Ways to Get Protein

At Breakfast:

• Add an egg or some peanut butter on your toast
• An 8-oz glass of milk offers up 8 grams of protein!
• Yogurt contains at least 6 grams of protein per cup and Greek varieties have up to 20!
• Cottage cheese stirred into oatmeal or served with fruit offers 16 grams of protein per ½ cup

At Lunch and Dinner:

• Leans meats and fish (even canned tuna) are a no-brainer on sandwiches, in salads or on their own
• Beans and bean soups are packed with protein and fiber.
• Sprinkle 2 tablespoons of nuts on a salad

At Snacks:

• Have a tablespoon of peanut butter with apple slices
• String cheese has about 8 grams per piece
• Dip sliced veggies in hummus for a filling combo
• A ¼ cup of nuts mixed with a little dried or fresh fruit will get you through an afternoon slump
• A tall nonfat latte from Starbucks has 10 grams of protein! Pair it with a piece of fruit or a biscotti for a filling treat.