A Day of Protein-Rich Meals

Whether you’re trying to lose weight or maintain results, lean protein should be a critical part of your diet. It keeps you full in between meals and helps build lean muscle mass, which increases the number of calories you burn on a daily basis, essentially promoting a higher metabolic rate. Lean protein is beneficial to your overall health—it boosts heart health, helps lower blood cholesterol, and supports brain function and overall physical functioning,   

Here are some protein-rich meal ideas to help make it easier to boost consumption of this important nutrient.

Breakfast

Start your day off with eggs, which are an excellent source of protein with approximately seven grams per each. Make a two egg omelet or scramble and mix in your favorite veggies to incorporate dietary fiber and other essential nutrients. If you really don’t have time to make eggs, opt for Greek yogurt with fresh berries for another fiber- and protein-rich meal.

Snacks

Avoid the vending machine by stashing a protein-packed snack in your desk, purse or briefcase for when you’re on the go. This is another ideal time for Greek yogurt and fruit, but just as good for a serving nuts or seeds that are rich in omega 3-fatty acids, a pre-made protein shake or a protein bar with low amounts of sugar.

Lunch

An ideal lunch meal is a salad with lean protein like chicken, turkey or fish, such as salmon, shrimp, tuna or mackerel. You can also just have chicken or fish with a side of fiber-rich veggies such as green beans, spinach or broccoli. Another good choice is a whole wheat pita filled with hummus and veggies.

Dinner

Your last meal of the day is a great time to cook some lean poultry or seafood and serve with a salad packed with or sides of colorful veggies. You can also opt to include a superfood like beans—some great choices are red kidney, pinto, black, small red and navy beans. Good protein sources that fit into a vegetarian lifestyle include tofu, lentils, quinoa and both green and black-eyed peas.