It's no secret that one key to aging healthfully is to get enough protein. The good news is that adding more protein to your meals is not only simple, but can be delicious as well! Try these six tips, and check out some protein-rich recipes... strong muscles, more energy, and a quick metabolism will be just some of the tasty benefits you can expect!
- Swap out chips and onion dip for hummus and veggies as a snack. This will give you protein from the hummus, which is often made with edamame - a half cup of edamame delivers 32% of the Daily Value of protein when on a 2,000 calorie per day diet!
- Add beans or lentils to casseroles or pasta dishes. My high-protein Chickpea Curry Wrap recipe is a great lunch idea that uses chickpeas in place of meat - which means added fiber, too!
- Replace iceberg and romaine with protein-rich greens. Watercress, spinach, bok choy and collard greens will not only give you more protein, but new flavors and textures to liven up your salads, too.
- Replace rice or pasta with quinoa or farro when you are making dishes. One cup of cooked quinoa has 8 grams of protein, and one cup of cooked farro has 6.5 grams - two to four grams more than rice or pasta! Use in cold or warm salads, soups, even casseroles. Quinoa is part of my Ragin' Cajun Salmon recipe - perfect for a summer dinner!
- Add more canned tuna and salmon to your meals. A viral sensation lately, I have always loved canned tuna and salmon - they are inexpensive sources of protein and so versatile, too! Add to a salad, make a salmon patty for lunch, or use in a dip.
- Eat greek yogurt instead of regular. I love a morning parfait with fruit, greek yogurt and other toppings. By swapping in Greek yogurt for regular, you not only get a richer, creamier base, you also up your protein intake from about 9 grams to 17 grams!
And for a quick, high-protein snack, I always keep hard boiled eggs, grilled chicken and cottage cheese handy. A quick way to satisfy a growling stomach while keeping it healthy!
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