Protein Provides the Punch!

November 6, 2024

I’m trying to be sneaky! Not in a bad way, but in a good way. We’re embarking on what I call the Season of More. More parties, more food, more sugar, more late nights and more stress… all of which can really disrupt my energy level. Plus, I just don’t feel good about myself when I overindulge. So I have to be a little sneaky to make sure I’m not relying on sugar to keep me going. I want to avoid the highs and lows that sugar gives my body. Frankly, I just don’t have time not to have consistent energy and a positive attitude!

Nutritionists recommend consuming between 100-125 grams of protein per day. They suggest coupling protein with healthy fats, like avocado, nuts or dairy, to really feel satiated. Starting the day with sugary cereal or a donut might taste yummy, but I would be crashing in no time, eat another donut, crash…nope! I’ve powered up my breakfast with more protein than ever before. I’m full, satisfied and not hungry until lunch. No one is perfect and I know when the holidays get in full swing there will be lots of temptations…some of which I will indulge. But I want to own my choices and keep my sugar addiction from making my decisions.

I’ve adopted lots of “sneaky” ways to pump up the protein at each of my meals and snacks. It’s a game I’ve been playing with myself to figure out how and when to sneak in more protein. For example a big leafy salad or a bowl of vegetable soup are both very nutritious and will fill me up… for a while. However, they don’t always sustain me until my next meal or planned healthy snack. When I sneak in protein like chicken, shrimp, nuts and seeds and cheese I feel full and that feeling lasts longer.

Sneaky Tips:

Plan your meals! The cool thing about choosing recipes with your DinnerTime Recipe Page is that each recipe has full nutritional values. Even cooler is that each meal shows the combined values for each dish. This way it’s easy to be mindful of getting enough protein for the entire meal. Look for the extra sneaky ways to add in 2…3…6 grams of protein. They all add up.

• Breakfast: Skip the sugary items. Start the meal by consuming 30 grams of protein. If the sticky bun your aunt brought you is too much temptation, at least you started your meal protein-forward.
• Lunch: Prep and keep chicken strips, steak, shrimp etc to make sandwiches or add to soup or salads. Having these items on hand will make lunch easier and tastier. Search in your DinnerTime Recipe Page for more lunch ideas.
• Dinner: Planning with your DinnerTime Meal Planner, editing your plan and updating your DinnerTime Grocery List sets you up for success. Choose in your Meal Planner to make extra servings and save them for the next day’s lunch.

8 Favorite Sneaks!

1. Eggs: An easy way to add protein all day. Scrambled, fried, soft boiled are all classic breakfasts for me. I keep hard boiled eggs in the fridge for run-out-the-door breakfasts or to top off a salad. Cucumber slices with cut rounds of hard boiled eggs are a great afternoon snack.
2. Cottage Cheese: 1/2 cup = 18 grams protein. Add 1/4 cup cottage cheese to your scrambled eggs for an added boost of protein. I like to add a tablespoon of pesto (1-2 grams depending on brand)  which also adds healthy fats.
3. Plain Greek Yogurt: (20 grams per half cup) Yogurt is a workhorse in the kitchen. Add it to smoothies, marinades, salad dressings and protein-powered desserts.
4. Almonds and other nuts like walnuts: Adding a 1/4 cup of sliced almonds to a morning smoothie punches up the protein by 6 grams. Walnuts (1/4 cup=4 grams) can add amazing flavor to salads. Enjoy walnuts, a cluster of grapes and a slice of cheddar cheese for an afternoon snack.
5. Beans: Add beans to soups and salads. I keep a jar of these extra tasty Crispy Chickpeas and Pumpkin Seeds with Lime (garbanzo beans) to top off tomato soup or just for a quick and easy snack.
6. Seeds: I don’t think people think of adding hemp, chia or flax seeds to their daily diet, but I have embraced adding 1-2 tablespoons of them to smoothies, mixing into over-night oats and even sprinkled in pancakes! Hemp seeds (1 tablespoon=3 grams), chia seeds (1 tablespoon= 2.3 grams), flax seeds (1 tablespoon=1.9 grams).
7. Nut butters: Nut butters are a great source of protein and are a healthy choice if they don’t contain added sugar, so check the label. Add them to smoothies, oats, pancakes and more. One of my favorite snacks are celery sticks with peanut butter (2 tablespoons=9 grams). If you want to make it fun, add a few raisins for “ants on a log!” Almond butter is 7 grams per 2 tablespoons. Check out the other types of nut butters for more variety.
8. Cheese: I can overindulge with cheese so I have to be mindful of my portion size. But if you shy away from cheese because you think it is not good for you, think again. It’s about moderation. A cup of ricotta is a whopping 28 grams of protein. I probably wouldn’t eat a whole cup at one sitting but adding ricotta to my pancakes or smeared on toast and topped with roasted veggies is a good way to feel indulgent, while getting in more protein. I always keep sliced cheese on hand. Add a slice of cheddar (7 grams) or Swiss (8 grams) to a sandwich for additional protein. That sprinkle of Parmesan over your salad or pasta adds 2 grams of protein per tablespoon, so go ahead and add the cheese! Check out this chart that shows the  protein content for various cheeses.

Its all well and good to plan out my meals and snacks, it’s another thing to stick to the plan. I’m fallible like anyone so I try to give myself grace when I do slip, especially during the holidays. I keep this mantra in my head as my hand is reaching towards the cookie tin…Sugar is crack and protein is power! Oddly enough, saying this to myself in the moment, really helps me turn away from the bumpy sugar high and towards the steady protein high.

 Protein Power Up With These Recipes!

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