Note: This is the inaugural post in a new post category, “From the Peanut Gallery,” in which I will answer questions I have received from my readers. If you have a question you’d like me to answer, please let me know, either by leaving a comment or by tweeting me @RellaBellaK!
This question is from my friend JG:
I really want to start concentrating on eating more protein, but I don’t know what that ACTUALLY means in terms of what to make.
JG, the truth is, there are a lot of very simple ways to boost your protein intake without having to deliberately go out of your way to do so. Here are a few tips and recipes.
Modify your existing routine rather than radically changing your diet.
Do you frequently eat salads for lunch? Do you eat a lot of pasta for dinner? Instead of radically changing how you eat (much less likely you’ll stick to it), you can very easily add an extra kick of protein to your regular routine.
Easy ways to add protein: Legumes like chickpeas, kidney beans, corn, or lentils; tofu or edamame; lean proteins like salmon, tuna, chicken or beef; hard boiled eggs; a handful of nuts; dairy like goat or feta cheese.
When I make tofu, chicken, or fish for dinner, I’ll frequently put some aside for the following day’s and have it over mixed baby greens with some other fresh veggies. That way, I don’t feel like I’m eating leftovers, and I made 2 meals in one 🙂
These chicken, tofu, and fish recipes are great the next day.
Grains have protein.
Many people don’t realize that grains can have a lot of protein. Oats, wild rice, millet, quinoa (my favorite), and barley all have a significant amount of protein. Eat oatmeal with a dollop of Greek yogurt for breakfast, and make a pot of quinoa to go with dinner. Protein is hiding in places you never knew!
Jazzed-Up Breakfast Oatmeal
1 serving size of oatmeal
hot water
1 apple (or peach, strawberries, etc.), chopped
honey
cinnamon
fat free Greek yogurt
2 pecans or almonds, crushed
Cook one serving size of oatmeal according to package directions. Stir in apple, and garnish with a nice dollop of Greek yogurt, a drizzle of honey, and a sprinkle of cinnamon and nuts.
Easy Quinoa
2 cups vegetable stock
1 cup quinoa
1/2 tsp sea salt
1/2 tsp garlic powder
pinch of pepper
Place ingredients in a small stock pot and bring to a boil. Reduce to a low flame and cook 10-12 minutes, until quinoa is tender and liquid has been absorbed. Fluff with a fork and serve.
Dairy is your friend.
Well, not mine. But if you don’t have a milk allergy, dairy is a great way to get protein without a lot of fat or calories. Fat free yogurt or greek yogurt, fat free cottage cheese, low-fat string cheese, even a glass of milk gives you a lot of protein (or go back to eating that bowl of cereal and milk for breakfast)! And these aren’t hard on your wallet either 🙂
If you are a lactard like myself, you can get protein from any of the other categories I’ve listed here, and also by drinking soy milk or almond milk.
Be a Squirrel.
Well, not literally. But nuts and seeds have a lot of protein, although also frequently a lot of fat, so make sure to eat in moderation. Mix up a healthy trail mix of assorted dried fruit and nuts (much cheaper to buy the separate components and create it yourself, plus you get to put in only the things you like!).
Snack Smartly.
A well-rounded snack should have protein, fiber, and a little in the carb area. Having an apple for a snack? Eat it with 1 Tbsp of peanut butter or 1/2 cup of fat free cottage cheese. Munching on baby carrots or carrot sticks? Eat them with a few Tbsp of chumus or a small handful of almonds (for more snack ideas, see my previous post).
