Protein - how to get more into your day…
Protein is having a moment - the menopause movement, longevity movement and the nutrition world are all touting the importance of more protein. I subscribe to the philosophy of eating a variety of whole foods in their simplest form. As we age and lose lean mass (particularly peri/menopausal women) it is extremely important to check in with our protein consumption to help us protect our muscles, strength, and ability to “do life”. Gulping down a protein shake or bar is not the ideal for hitting your protein goals. Try to eat various proteins throughout the day - prioritizing breakfast and not skipping meals. Below are some ideas to help you get more protein into your day.
Breakfast ideas:
Smoked salmon or lox on whole grain bread or gf crackers
Rice and black beans with fried eggs on top or avocado
Greek yogurt with hemp hearts, pumpkin seeds or nuts (what are hemp hearts? )
Cottage cheese with nuts and tomatoes
Steel cut oats with chia seeds, hemp hearts and peanut butter
Scrambled eggs over salad (6g per egg so at least 2-3 eggs!)
Lunch ideas:
Salad with beans, lentils, cheese, nuts, seeds as toppings
Rice bowl with tofu
Turkey sandwich
Grilled chicken breast with salad
Quinoa with black beans
Dinner ideas:
Flank Steak
Grilled Salmon
Tofu bowls with veggies and edamame
Every bit helps so start somewhere! Just eating breakfast with some protein in it can be a great place to start.
The path to change begins with a single step forward.