Have you ever noticed that if you add a little bit of protein to your meal, whether it be through a chicken breast, some shrimp, or almonds, you feel fuller longer? Just a bowl of pasta or a salad with veggies does the trick at lunch, but your stomach may be growling for a snack a little earlier than usual.
So why does protein help us feel fuller longer?
The reason is biological. Protein contains an enzyme that is released during digestion. This enzyme triggers the brain that you are “full”. So adding in a good, lean protein source into your meals is an excellent way to help you feel fuller, longer.
Today, try adding a protein source to a meal you normally don’t eat protein at. This may be breakfast, lunch, dinner or a snack. And remember to choose a healthy, lean protein source from the list below.
Lean Protein Sources
3 oz lean ground sirloin, turkey or chicken
1 hard boiled egg
1/2 cup edamame
3 oz pork chop or lean pork loin
2 chicken tenderloin pieces
3 oz chicken breast or turkey cutlet
2 slices of lean ham or turkey lunch meat
3 oz serving of tuna, monkfish, clams, salmon
1 cup nonfat cottage cheese or Greek yogurt
1 cup egg whites
1/2 cup beans or lentils
1 ounce of low fat cheese
1/8 cup tempeh
2 tbsp. nut butter
Remember when cooking meat to always choose grilling and baking over frying, and use cooking sprays or 1 tbsp. of a healthy oil (like Olive Oil).
Breakfast: Egg Muffins
Lunch: Shredded Thai Chicken Salad
Dinner: Skinny Greek Yogurt Chicken