I attended a Personal Training Conference a few months ago. While at this conference a nutritionist gave a presentation on protein intake. The take home message of her whole presentation was that eating protein 3 times a day (breakfast, lunch, and dinner) is not enough protein. Not only is it not enough protein, but by increasing your protein intake throughout the day, it will also help to increase your energy levels! Here are some tips to increase your protein intake:
1.) MRM Whey Protein Powder- 100% All Natural, No artificial sweeteners or flavors. Not all whey protein powders are created equal, as women we don't want all the extra crap that men use to bulk up, this powder is the answer. With 18g of protein and only 87kcals and less than 1g of natural occurring sugar per serving this stuff is awesome! Try mixing it with milk or oatmeal in the morning, or keep a pre-portioned baggy in your car for mixing with fruit juice for a snack.
2.) Soy Milk- Silk Light Original Soy Milk has 6g of protein, 70kcals, and 6g sugar per serving. Drink a glass in between breakfast and lunch for a punch of protein.
3.) Edamame- also known as soy beans (1/2 C = 11g protein). You can buy these at Trader Joe's or Costco in the frozen veggies section. Try eating these with a little soy sauce, and pop them out of the shells into your mouth. Or prepare them ahead of time by removing them from the shells and mixing them with some corn and tomatoes with a little Italian dressing for a protein packed salad.
4.) Cottage cheese- (1C = 28g of protein) Try mixing some chopped green peppper, scallions, tomato, salt, pepper and lemon zest into it, eat by itself or dip your favorite veggies in it!
5.) Canned Tuna- Stick it in a whole wheat tortilla with hummus and your favorite veggies to get 39.3g of protein per cup!
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