10 NO EXCUSES ways to Increase your Protein Intake



As bariatric surgery patients you need to remember that your body now needs a minimum of 60 grams of protein a day to stay healthy.Try these easy ways to increase your protein intake today!



1.  Eat Your Protein First:

When eating any meal, eat protein first, especially before you move on to your vegetables.
Eating protein first helps you feel full and keeps your blood sugar and insulin levels lower.

2. Snack on Cheese and Nuts:

Snacking through out the day is a great opportunity to get extra protein. 
Cheese and Nuts are great sources of protein and will help your body to feel full and energized between meals. 1oz. of Cheddar cheese has 7 grams of protein and 1 oz of Almonds contains 6 grams of protein between the two you are working with 13 grams of protein in just one snack.

3.Replace Cereal, Toast, or Bagels with Eggs:

Swapping cereal and other high carb breakfast items for eggs can help you to feel full and helps you consume less calories.
1-2 eggs contains almost 13 grams of protein and by adding a meat to your eggs you can end up at 20 grams of protein at one meal.

4. Top your food with Chopped Almonds or Coconut Shavings:

Almonds and Coconuts not only taste delicious but are also very healthy and are a better source of protein then most nuts.
Topping your dishes with almonds or coconuts will not only add flavor and a nice crunch to them, but also increase your protein intake for that meal. These are a great substitute for granola.

5. Choose Greek Yogurt instead regular yogurt:

Greek yogurt is extremely versatile and high in protein. It goes great in cooking recipes, as well as smoothies, breakfast items and sauces. You can sub sour cream for plain Greek yogurt.
8oz. Of plain Greek yogurt provides between 17-20 grams of protein. 

6.Add High-Protein foods to your salads: 

Salads are amazing and typically loaded with veggies, vitamins, minerals, and antioxidants, however they are low in protein.
Add 3 oz. of a meat or cheese to a salad to increase the amount of protein in that meal.
For example, chicken, canned tuna, shrimp, cheddar cheese, feta cheese, beans ext.

7.Try a Protein Shake for Breakfast:

A shake or smoothie can be a great breakfast and a great source of protein with the right ingredients.
“Natalie’s Shake of the Day” lists some helpful choices for protein and ingredients that will taste great but also give you the protein you need to feel full and be healthy.

8.Include at least 1 Protein- Rich food with every meal:

This will help you to feel full and maintain muscle mass.
Try to get in between 20- 30 grams at every meal and snack on 6-12 grams in-between to reach you minimum need of 60-80 grams a day.

9.Pair Peanut or Almond butter with Fruits and Veggies:

Both peanut butter and almond butter are awesome sources of protein.
They are also sweet enough to be paired with a fruit or salty enough to be paired with a vegetable. 2 tbs. of peanut butter can contain 8 grams of protein so get spreading today.

10.Try Edamame:

Edamame (Steamed Soybeans in their unripened form) has more protein than other legumes (beans). It makes a great snack and can also be used in stir fry.

1 cup of edamame has 17 grams of protein and is about 180 calories. Edamame is high in antioxidants and can be purchased fresh or frozen.

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