Protein is an essential nutrient for things like metabolism, muscle recovery and repair, immune function, certain hormones, and much more. It’s can also help with weight management because it decreases hunger and promotes satiety.
Most people can get enough protein by including a serving of a high-protein food at most meals and snacks. Here are some examples.
- Make oatmeal with skim milk or soy milk instead of almond milk, or add skim milk or soy milk instead of almond milk to cereal.
- Serve waffles or pancakes with egg or egg whites instead of hash browns.
- Have whole-grain toast with peanut butter instead of white bread with jam.
- Top a salad with hard-boiled eggs, grilled chicken, tuna, or low-fat cheese instead of croutons.
- Snack on vegetables and cottage cheese instead of chips and creamy dip.
- Use starches like pasta and rice as side dishes, while including a high-protein food like chicken, fish, beans, or low-fat cottage cheese at most meals.
- Swap a sugary dessert for 1 ounce of cocoa dusted almonds.