Sneaky Ways Of Increasing Protein In Your Diet

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Having trouble getting 80 to 100g of protein a day?  Try some of these tasty ideas to boost your protein intake.  

Roasted soy nuts.  You can buy these in health food store or make your own. To make your own soak soy beans in water in refrigerator for 2 nights, changing water once.  Drain and roast in 300 oven on lightly oiled and salted pan until light brown. 

Edamame:  You can find edamame in the freezer section.  Edamame is a wonderful snack or  appetizer. You can add it a salad or strife   My favorite is to make a Lemon Ricotta Edamame Crostini.  

Cheese, cheese, cheese!  Add grated cheese to eggs, sandwiches, casseroles, salads, and snacks.  Cottage cheese is a wonderful source of protein! Add to scrambled eggs, casseroles such as lasagna and other Italian dishes.  Try making vegetable and cracker dips out of blended cottage cheese, onions, spices.  Ricotta cheese is very high in protein and can be used in place of cream cheese in many recipes and even on bagels.  

Greek yogurt.  Yogurt is perfect alone as a snack or used in place of sour cream for dips and other recipes.  It can be added to smoothies, cream soups, and more for a boost of protein.  

Eggs.  Keep hard boiled and deviled eggs in refrigerator for snacking.  Serve custard for dessert.  As a bonus they provide a number of vitamins and minerals too.

Seeds.  Have seeds as a snack, added them to sandwich spreads, or in salads or smoothie.  Pumpkin seeds, hemp seeds, chia seeds, sunflower seeds, and sesame seeds are all high in protein.

Nuts and nut butters.  Ask a snack, in salads, nut butters on sandwiches or apples.  

Wheat germ.  Add to cereal, breads, cookies, baked goods, or serve over ice cream. 

Brewers Yeast.  This is a great one for B vitamins and protein.  It can help combat fatigue. Good for milk production too. 

Granola.  Either store-bought  or make own from whole grain cereals (oatmeal, 4 grain cereal) wheat germ, coconut, nuts, sesame seeds, sunflower seeds, oil, honey, vanilla, cinnamon.  

Beans and corn.  Try a marinated salad of kidney beans, corn, celery, onion and Italian dressing. Serve chili with cornbread to make a tasty meal.

Quinoa.  This protein-packed grain is as versatile as rice.  Eat as a side dish, with a bit of butter or oil, salt and pepper, or other seasonings.  Mix with dried fruit, cinnamon, milk, and maple syrup or honey.  Use as a substitute for rice.  Mix it into stews or toss it into salads.  

Combining vegetable proteins and grains to make complete proteins.  

  • Rice + legumes
  • Corn + legumes
  • Wheat + legumes
  • Wheat + sesame + soy beans
  • Rice + sesame
  • Rice + brewers yeast
  • Beans + corn
  • Vegetables + mushrooms or nuts or sesame seeds

These do not need to be eaten in the same meal, just the same day.

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