How to eat more protein at meals


Proteins are fundamental elements for the functioning of the organism. Their properties are multiple and in particular they play an important role in the development of tissues and in the maintenance and improvement of muscle mass.

For this reason they should be an integral part of the diet. However, sometimes due to little time available or lack of familiarity in the kitchen you are unable to include enough in your meals. Here are some ideas for doing so.

How to add protein to your meals

Eat more beans or chickpeas

I legumesand in particular beans and chickpeasI'm precious source of vegetable proteins and eating them is a great way to add these elements to your diet without having to spend a lot of time in the kitchen. In fact, frozen or canned ones can easily be integrated into a balanced meal. Just add them to a salad or use them as ingredients in minestrone, soups or first courses based on pasta or rice.

Here are the foods with the most plant proteins and how to increase your intake.

Enrich the dishes with some seeds

Using seeds is a quick and simple way to give a different taste to dishes and increase the presence of proteins, in this case vegetables, in meals without having to cook. Seeds can be added to oatmeal, yogurt or smoothies for breakfast or sprinkled over salad or toast during a lunch.

Among the most suitable are i hemp seeds which guarantee 10 grams of protein in 3 tablespoons.

However, they are not the only ones. Also excellent chia seeds, sunflower seeds and many others.

Here's how much protein you need to build muscle.

Drink high-protein milk

If you usually drink milk in the morning for breakfast, switch from cow's milk to that high protein content It greatly helps to increase your daily protein intake.

In addition to milk, there are also other foods ideal for breakfast and with added proteins, available in supermarkets.

Have a rich breakfast

All times of the day are suitable for protein intake but according to Harvard Health Publishing eating too much at breakfast is particularly recommended because it also improves blood sugar levels and regulates appetite throughout the day.

Additionally, breakfast is the easiest meal to add protein to because there are so many options for doing so.

Eat roast chicken often

Chicken is one of the animal protein sources par excellenceused by most people who wish to increase the presence of this element in their diet.

What makes it particularly popular is also its versatility, given that it can be prepared in different ways and added to numerous dishes.

It is often consumed in the form of steaks but for those who don't like or don't have time to cook there is an extremely quick alternative: opt for ready-made roast chicken.

This food is available in all supermarkets and once purchased it is sufficient to heat it slightly and enjoy it.

It can be eaten as is but also added to salads, rice or cold pasta or an omelette.

Choose legume-based pasta

We are traditionally used to thinking about pasta made of wheat but nowadays, given that the importance of proteins for maintaining general well-being is increasingly recognized, there are also variants based on legume flour or seeds which allow us to increase intake. The most used are chickpeas, lentils or quinoa.

Prepare ricotta-based dishes

With 12 grams of protein per 1/2-cup serving, cottage cheese is recognized as aexcellent source of proteinideal to add to your meals also because it is tasty and incredibly versatile.

It can in fact be used for aenrich smoothies, omelettes or protein batters to prepare a healthy and ad hoc breakfast, but also eaten alone as a snack or alongside other foods during a lunch or dinner, such as scrambled eggs or a salad.

Replace classic yogurt with Greek yogurt

Greek yogurt is richer in protein than other yogurts and it also offers greater benefits for intestinal health, thanks to the presence of probiotic bacteria. An excellent idea is therefore to integrate it into your diet.

In addition to being eaten for breakfastalone or with the addition of fresh fruit, dried fruit, chocolate chips or cereals, it is also excellent to accompany savory dishes. It can be, for example, a valid sour cream substitute because it has a very similar flavor but, unlike the latter, it has a high protein content and a low percentage of fat.

In this capacity it can be used to thicken soups, add a creamy element without extra calories to baked potatoes or as a dip.

Se added to mayonnaisefinally, it makes the taste much more delicate.

A meal that is too heavy, however, could lead to excessive belching.


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