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Whether you’re under the guidance of a weight loss physician, or putting together your own weight loss plan, you’ve no doubt learned that eating adequate protein is one important key to weight loss. Protein keeps you feeling full, so you don’t binge eat, and it helps to maintain your blood sugar levels. You might already be incorporating more protein into your meals, but some people have trouble reaching their recommended daily allowance of the nutrient. If that sounds familiar, check out these five ways you can sneak a little more protein into your diet.
1. Grab a scoop of cottage cheese. Cottage cheese contains about 13 grams of protein per serving, and you can purchase low-fat or fat-free options if calories are a concern. It makes a great snack by itself, or you can add a scoop of it to scrambled eggs or a salad.
2. Swap rice for quinoa. Quinoa is not just high in protein; it contains all six essential amino acids that you should include in your diet. Make quinoa in place of rice, to add more protein to your meal. You can even use it in stir-fry along with meat and veggies.
3. Toss in a cup of peas. One cup of peas contains about 8 grams of protein, and most varieties have such a mild flavor that you can add them to almost any dish. Include peas in your stir-fry, or even in a mixed salad.
4. Try black beans. Like peas, black beans are high in protein but mild in flavor. Add them to a southwestern salad or salsa, cook up a tasty black bean soup, or eat them with rice for a filling side dish.
5. Carry beef jerky for quick snacks. One serving of beef or turkey jerky usually packs at least 10 grams of protein, and it makes for a quick, easy snack. Of course, many people are worried about processed meats these days, and rightfully so. Many brands are offering minimally processed versions, or you can make your own jerky at home in your oven. Prepare a batch on Sunday afternoon, and you’ll enjoy easy, high-protein snacks for at least a week!
As always, consult with a weight loss physician for expert dietary advice. Call our office to schedule an appointment today, and we can help you decide how much protein you need in your daily diet.