- With strategic planning, the food of 90 grams of protein per day is possible without protein powder.
- Eggs and tense yogurt in the Greek style are protein food in the morning.
- For lunch and dinner, meager protein decisions such as fish, chicken and beans are satisfactory opportunities.
I was in the office of a registered nutritionist a few months ago. Although I have the feeling that I have an honorary degree in nutrition after working at work at work Eat I have needed some personalized advice for more than 20 years. I will be in January 50 in January, already in menopause and my cholesterol level has spread to a number “It could be time for medication”.
When my nutritionist and I checked my recording form, she took up my protein recording. She asked me what I usually eaten every day and I led her through my usual meals. Eggs for breakfast, a salad for lunch and a balanced dinner from lean protein, vegetables and whole grains were my usual tariff. She said it sounds like a good start – but how much protein was I Really Eat? Based on my weight, she suggested that I try to get 90 grams of protein every day-over 30 grams with every meal to help with saturation and avoid age-related muscle loss (sarcopenia).
It didn’t sound too difficult – until I started to grind the numbers. I regularly ate only about 50 grams of protein every day. I almost had to double it! I did not love the idea of using protein powder. Not because I have something against protein powder, but I don’t really eat a lot of things that of course felt like it. For example, I’m not a smoothie person – I eat eggs for breakfast almost every day.
In the past few months I have selected my 90 grams a day without protein powder – here is my strategy.
Morning
I am the standard morning for the morning decline, be it during the school year or when our daughter goes to the summer camp. We usually go to eat breakfast before I’m ready. So when I go to the office, I eat when I get there. I almost always eat eggs for breakfast, so on Sundays I pointed out to make one of the following options so that I had a to-go meal for my fingertips all week.
- Frittata: This Frittata recipe gives you the formula to do exactly that. After baking, I let it cool, cut it and put it in the fridge. I bring a slice to work and warm it in the microwave for a minute.
- Egg stings: Sure, egg stitches are not much different from the Frittata. But changing the format feels like I don’t eat the same breakfast every day. I really love broccoli with eggs, so I particularly have myself. I was given a silicone muffin form, which made them simply picked out Peasy. However, if you don’t have any, just make sure that you generously coat your muffin form with cooking spray before adding the eggs.
- scrambled eggs: When summer started, I wanted to spend less time in my kitchen meal at the weekend. Then I discovered these scrambled eggs with scrambled eggs. Instead of a cup, I convenient everything in a masong glass so that I can put on a lid to make it wearable. I usually use Kale instead of spinach because I have it at hand.
Each of these options delivers 15 to 20 grams of protein. To get my 30 grams, I will stir in a snack from the morning with tense (Greek) yogurt together with a tablespoon of ground flax seeds or hemp hearts.
Afternoon
I love a large salad for lunch. But although I added protein, I didn’t add enough protein. To ensure that I get enough, I turn through one of these three recipes, which helps combat the boredom of lunch break.
- Baked tofu: I love Love Love Tofu, particularly baked, experienced tofu. While I made a few different recipes, the balsamic honey-roasted tofu is my favorite (with soy-lime-fried tofu in just under a second). I try to press the tofu for an hour before marinating, which contributes to the fact that it absorbs more flavors. I will dispel the cubes over a salad or simply eat it together with some crudites and fruit. I usually eat 2 portions that are 16 grams of protein.
- Tuna salad: Our senior editor Megan Ginsberg began to make our protein tuna and chickpea salad, so I tried it and it is now one of my husband’s favorites. I will switch the taste profile and add fresh or dried herbs or a lot of lemon juice. I usually jump the bread and put a large ball over lettuce grass or eat it with cucumber slices and mini peppers for lunch. Each portion of the chickpea tuna salad alone delivers about 15 grams of protein.
- Marinated beans: Another great thing in the fridge is a glass of this marinated herbal beans. Since I buy chickpeas from Costco, I usually make the recipe with these, but also Cannellini beans or even lenses are fantastic. I have the beans over lettuce green or a protein whole grain such as quinoa or farro. They are also great when I need a little more protein at dinner, as these beans also make a great side. I usually eat over a cup of chickpeas that delivers about 14 grams of protein.
I usually add other protein sources to my salads such as cheese, nuts or seeds, so that my salad usually reaches 30 grams of protein. But if I need a little extra, I will stuff dates with peanut butter or a cheese tab as an afternoon snack.
Evening
It is usually pretty easy to get 30 grams of protein at dinner. Here are some categories that I turn to planning every week.
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- Casserole: This category is so easy to put in the protein. Simply combine a grain or pasta, lots of vegetables, lean meat or beans and release everything with a little cheese that gets golden and sticky under the broiler – it doesn’t get much better! When I was remaining with leftovers, cherry tomatoes and fresh mozzarella to burn, I tried this chicken & quinoa casserole and it was a surprising hit in my house. It is also full of vegetables – such a complete meal – so I didn’t have the feeling that I had to make a side dish. A bonus: the remains were fantastic.
- Cereal: With her ethos in the construction of cereals, cereals are another dinner that makes it easy to get a lot of protein. I usually combine a protein whole grain such as farro or quinoa with chicken, salmon or beans, some cheese and lots of vegetables. When I make a vegetable version, I like to make a bud, herby-long (Greek) yogurt to achieve an additional protein thrust. Are you not sure where to start? I recommend our lemon salmon rice tray, the green goddess Farro Bowl or chicken Quinoa shells with strawberries and pecannies.
- Tacos: We eat tacos at least once a week. While Fisch -Tacos have become a favorite, we also make them with ground turkey or chopped chicken. Our daughter prefers tense yogurt towards sour cream, so that beans are always ensured in connection with cheese and one side that we get enough protein during dinner.
If for some reason, dinner in protein is lower, it is still time for dessert! Chia pudding, chickpea blondes or even a yogurt parfait are great ways to sneak a little more.
The end result
The food of 90 grams of protein per day may sound discouraging – especially if you do not use protein powder. But this can be done with some strategic planning during your day. With protein -like foods such as tense (Greek) yogurt and other dairy products, nuts and seeds such as hemp seeds and peanut butter as well as whole grain products such as farro and quinoa, the protein number can easily increase.
