Proteins are essential for our overall well-being, supporting everything from muscles and the immune system to skin and hair. Experts recommend consuming 15 to 20 grams of protein per meal, but this can be challenging for those who avoid meat.
Here’s a list of tips to help you boost your protein intake throughout the day, so you don’t have to rely on just one meal to meet the recommended daily amount (0.8 – 1 gram per kilogram of body weight).
10 Foods to Boost Productivity and Energize Yourself
Algae: The Superfood of the Moment
How to Eat More Protein Without Eating Meat
1. Try Avocado for Breakfast
Avocado is known for its creaminess and flavor, but it’s also a surprising source of protein. Rich in healthy fats that help you feel full, avocado makes a great addition to light meals or snacks. Add a couple of slices to your morning toast for a delicious and healthy boost.
2. Add Seeds (Everywhere)
Boost the protein content of your dishes with a variety of seeds. Sprinkle sunflower, pumpkin, or chia seeds on salads, yogurt, or pasta for a simple and tasty protein increase. Their crunch and versatility add interest and flavor to your meals.
3. Eggs for Breakfast, Lunch or Dinner
Versatile and nutritious, eggs are packed with protein. Incorporate them into breakfast, lunch, or dinner. Whether scrambled, poached, or prepared any other way, eggs are a reliable source of protein for every meal.
4. Add Greek Yogurt to Your Dishes
Greek yogurt is a top protein-rich food. Enjoy it alone, with fresh fruit, or use it as a base for sauces and dressings. Additionally, Greek yogurt is high in probiotics, which support gut health and the immune system, making it a nutrient-rich option.
5. Choose Quinoa Over Pasta (or Rice)
Quinoa, with its complete protein profile and fiber, is an excellent addition to a vegan diet. It’s also rich in important nutrients like magnesium, manganese, and folate. Use it as a substitute for pasta or rice, in salads, soups, or as a side dish.
6. Incorporate More Fish
To get your protein fix, add more fish to your diet. Rich in omega-3s and fatty acids, fish supports heart, cognitive, and overall body health. Opt for fresh, high-quality fish to maximize health benefits and enjoy its delicious flavor.
7. Snack on Nuts
For protein-packed snacks, nuts are a top choice. Almonds, walnuts, and hazelnuts are rich in healthy fats, vitamins, and essential minerals, contributing to a balanced diet and overall health. Keep a handful of nuts on hand for a quick, nutritious snack that satisfies and provides lasting energy.
This article first appeared on Grazia.it
