Recipes with Protein Help to Keep You Full, Longer

Posted 11/11/2014 | By HealthCorps

Nutritionists recommend including a lean protein in every meal.  Here are some recommendations:

For breakfast:

  • A smoothie with Greek yogurt, or Greek yogurt with fruit, nuts and high fiber cereal
  • High protein cereal and a nut milk like almond milk
  • Scrambled eggs and egg whites with cut up vegetables
  • Turkey or soy bacon with tomato slices
  • Peanut butter on a whole grain waffle

For Lunch or dinner:

  • Grilled chicken, fish, or beans on a large tossed salad
  • An egg white frittata
  • A tofu stir fry
  • Hard boiled eggs with a salad and crushed nuts as a topping
  • Bean and light cheese quesadilla with a salad
  • Lentil and quinoa bowl
  • A veggie burger and a salad

High protein snacks:

  • Hummus and cut up vegetables
  • Celery, peanut butter, nuts and raisins
  • Light chocolate milk

Here’s a quick, nutritious lunch you can make, packing the ingredients in small containers and assembling at school or work:

Ingredients:

1 small cooked sweet potato, halved with skin on
2 slices turkey bacon, cooked according to package instructions
¼ cup Greek yogurt
Diced scallions
¼ cup dried cranberries

Assembly:
On each half sweet potato layer Greek yogurt, then a slice of turkey bacon, sprinkle scallions and dried cranberries on top, and enjoy!

-Amy Hendel, PA/HealthCoach

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