Power up with Protein

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
10 almonds
20 peanuts
25 pistachios

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).

Need Inspiration?

Breakfast: Egg Muffins

Lunch: Shredded Thai Chicken Salad

Dinner: Skinny Greek Yogurt Chicken

Snack: Peanut Butter and Honey Snack Bites

Dessert: Skinny Peanut Butter Chocolate Chip Cupcake




Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s