First of all, pay attention to whether your menu today offers enough protein. If not, calculate your consumption rate. You don't need to count every gram meticulously, but having a rough idea of how much protein you are getting can be helpful in making dietary adjustments. When you get enough healthy protein, you feel fuller longer, less likely to eat unhealthy foods, and control your appetite.
Even if you eat meat, you can think of lentils as a source of dietary protein. Unlike meat, it contains no fat at all, is rich in fiber, iron, and one serving of lentil soup will give you 15–20 grams of protein. Think of lentils as a hearty vegetable salad ingredient (green and black work well), a thickener for a chowder (red, yellow), or a hearty sauce base (again, red and yellow). It is important that lentils contain polyphenols that reduce inflammation in the body, control blood sugar levels, and fight certain cardiovascular diseases.
For thousands of years - from the moment the first bird was domesticated (around 6000 BC) - people ate eggs. It was only in the 1970s that this practice was criticized due to the fact that eggs contain cholesterol. However, recent research has justified chicken yolk and recorded it as a source of healthy fats, including omega-3 fatty acids, which are anti-inflammatory and metabolic. Egg yolk is also rich in important micronutrients, vitamins A and E. And finally, protein! Each egg contains at least 7 grams of protein, is easily digestible and saturates the body for a long time. The healthiest (and tastiest!) Eggs come from free-range chickens.
For many years he has been participating in the hit parade of the most useful products, and recently - a constant participant in fashionable diets. This is also because you get 7 grams of protein with one serving of oatmeal. For oatmeal to be really healthy, it must be made from whole, unprocessed oats. Options where the grain is simply cut into several large pieces and not heavily processed are also suitable. Mixes that do not need to be cooked and other five-minute recipes, alas, are a source of fast carbohydrates (increase sugar levels, are easier to store) without the necessary supply of vitamins. Unprocessed oats contain not only more protein and fiber, but also B vitamins, calcium, zinc, magnesium and iron. Instead of sugar, it is better to use fruit or some honey. Try unsweetened oatmeal with cheese or herbs.
An affordable and versatile source of protein and, importantly, calcium. A pack of cottage cheese (200 g) contains about 35 grams of protein, which is a third of the daily value. Choose cottage cheese of medium fat content - less useful trace elements are absorbed from low-fat, and too fat can become a source of excess calories. 5-10% fat is optimal. Cottage cheese is best absorbed with nuts or vegetable salad (here a not too fatty and salty feta can act as an alternative to cottage cheese), a small amount of fruit or a spoonful of low-sugar jam can be a compromise. But fatty sour cream, condensed milk and a generous portion of jam remove cottage cheese from the group of dietary products. It is important to remember that cottage cheese is only suitable for those who have no problems with the absorption of dairy products.
Nuts and seeds
A small portion - 30 grams - of nuts (walnuts, almonds, cashews, pecans) or seeds (pumpkin, sunflower, sesame) contains 4-7 grams of protein and healthy fats for the heart and proper metabolism. It is also important to remember that nuts have a high nutritional value, so use them as a seasoning or base for sauces for salads, cereals, smoothies and healthy desserts to prevent them from being stored.>