Monday, July 21, 2014

my weight loss toolbox: let's talk protein

banana bread greek yogurt
I am in the middle of trying to increase my protein consumption because I don't have enough on a regular basis. Increased protein consumption is known to decrease levels of hunger, expend more energy due to the body's attempts to digest it, and increase lean body mass or muscle (which in turn burn fat). (See Three Reasons Dieters Should Eat More Protein by Martina Cartwright for Psychology Today).

I'm sharing some of my regular, high protein meals and snacks. Like I said, I'm working on this, so I'm no expert! In fact, I'm hoping you would chime in in the comments with ideas.

For breakfast these are regulars:
*two ingredient pancakes (made with an egg and half a banana)
*cottage cheese with fruit
*Greek yogurt, granola, and fruit (the picture above is a banana bread Greek yogurt I linked to here)
*soy milk with my cereal
*nuts on my yogurt usually
*peanut butter with a banana or other fruit

For lunch or dinner these are regulars:
*deli meats (turkey is my favorite) in sandwiches- check out my 52 sandwiches project for sandwich ideas
*rotisserie chicken in my salads
*grilled chicken with mango salsa
*ground beef with spaghetti
*tofu and rice/vegetables
*black beans (I insist you try them like this)

For a snacks these are regulars:
*hard boiled eggs
*string cheese
*trail mix** 
*nut bars**
*hummus with vegetables
*smoothies (with soy milk)

**Be choosy with these because they can also be very high in calories.

Please do share how you include protein in your diet in the comments below!

P.S. Tips for eating more vegetables.
 
(Want to know more about My Weight Loss Toolbox?  Start here, and continue here). 

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