Getting Enough Protein

Protein is an essential part of any diet, particularly for those who are physically active. And while you can always turn to chicken, meat or fish, you may be seeking ways to boost your protein intake without meat. Whether you are looking to reduce your meat intake or going entirely meat-free, here are six ways to skip the burger today and still get a sufficient dose of protein.

A classic staple

Rice and beans are simple to prepare and affordable. And when legumes are paired with grains, they form a complete protein. Your meals can be flavored in a variety of ways with spices, such as turmeric, cumin and cayenne that can add important health benefits of their own. Cooked beans with high amounts of protein include lentils, navy, black and pinto beans.

Grab-and-go

Need a quick breakfast solution, on-the-go snack or after workout dose of protein? Think smart protein bars. There are many to choose from, including Sol Good Protein Bars (Sunwarrior.com). These bars have 19 grams of protein each, and are soy-free, gluten-free, non-GMO, dairy-free and vegan. If you enjoy baking, you can easily find home protein bar recipes on the internet.

Incredible and edible

Eggs are among nature’s best foods. There are 6 grams of protein in one 70-calorie egg, and eggs are also a good source of heart-healthy monounsaturated and polyunsaturated fats. You can always scramble a couple at home, but boiled eggs are also a good choice, especially if you are packing your lunch. Try a pair of boiled eggs with crackers, carrots and your choice of fruit for an easy, tasty lunch.

Dip it

Not just a delicious snack or appetizer, hummus atop pita or veggies is also a good source of protein. Whether you go for a store-bought variety or whip up your own batch, there are many ways to jazz up your dip with add-ons like roasted red peppers, fresh herbs or even pine nuts (bonus protein)!

The perfect pair

A peanut butter and jelly sandwich takes seconds to make, is satisfying, and delivers the protein you need midday to make it to your next meal. Go with the classic construction or try fresh fruit such as slices of banana or strawberry in place of jelly for extra fiber and nutrients. If you need a bit more moisture, try a drizzle of honey. If you’re at home, make your sandwich gooey and extra delicious by grilling it.

Simple swap

When making a stir-fry, stew or soup, use tofu, tempeh or seitan in place of meat. These ingredients are high-protein additions and easy to prepare. They also take on the flavors of the spices, sauces and broth with which you are cooking.