keep-calm-it-s-just-reflection-feedback.png

How did everything go yesterday noticing where protein was present in your diet? Were you eating more or less than you expected when you took a look at it? Today, we are going to talk about different creative ways to add protein to your diet so that you get enough to fuel yourself and keep from getting too hungry.

The big sources of protein that most people are aware of are your animal proteins which contain roughly 25 grams of protein per 3oz serving. This can be chicken, pork, beef, or fish and they are certainly the most bang for your buck. While these are great sources of protein, they are not the only ways to get protein into your diet.

Some grains have a higher level of protein than you might expect. For example, per 1/4 cup of uncooked quinoa, there is over 6 grams of protein. Who knew?! Amaranth, barley, buckwheat, millet, rolled oats, rye, sorghum, spelt, wheat, bulgur, and wild rice are all excellent sources of protein that have greater than 4 grams of protein per quarter cup uncooked grain.

Some other sources of protein besides grains and meat, are soy (containing about 10-15 grams per half cup serving), beans (about 15 grams per cup), lentils (about 18 grams per cup), nuts (between 6-8 grams per 1oz), and eggs (6 grams per egg).

Today, and for the next couple of days, try to add new protein to your diet that you haven't tried before. Also try to have a bit of protein with every meal and snack throughout the day. Compare to how you did yesterday and the few days prior and see how you're doing!