High-protein foods and snacks can help you stay full longer, tiding you over until your next meal.
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1.
Chicken can be made in a number of ways.
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Turkey Breast
Keeping within the poultry family, turkey breast is another excellent source of lean protein.
White fish contain heart-healthy fats and are rich invitamin D, selenium, vitamin B12,magnesium, andphosphorus.
Instead of eating fried fish, choose baked, broiled, steamed, or grilled.
Eggs and Egg Whites
Eggs are a great way to start your day with some protein.
Eat them whole, or slice and add to salad greens or atop a piece of whole wheat toast.
Greek Yogurt
Nonfat plainGreek yogurtprovides a punch of protein with a low amount of calories.
Cottage Cheese
Another dairy product that bringsa lot of proteinto the table iscottage cheese.
Tofu
Tofuis a plant-based product made from soybeans that is pressed into blocks of different firmness.
It is rich in protein and low in calories.
Keep in mind that the majority of the fat in tofu is the healthier unsaturated fat.
Tofu is considered a complete plant-based protein, meaning it provides all the essential amino acids your body needs.
It is also a good source of calcium,manganese,copper, and selenium.
Bake in the oven or air fryer until crispy for a protein-filled, crispy snack.
Edamame is another plant-based complete protein source.
Sauteed edamame in its shell with a mix of seasonings is a delicious way to get more protein.
Experiment with different flavors to find what you like best.
Loin cuts of red meat tend to be lower in fat and thus calories while being high in protein.
Almonds With String Cheese
Nuts are an easy-to-grab and portable snack option.
Add in a piece of part-skim string cheese, and you have a filling, high-protein snack.
Chickpeas are versatile when it comes to the spices and seasonings you choose to top them with.
Sweet, savory, or spicythere is sure to be a combination to fit the mood you are in.
Tuna Salad
Another healthy and convenient fish that is high in protein is canned tuna.
If desired, pair it with some whole-grain crackers.
Jerky
If you are searching for a tried-and-true portable snack, look no further than jerky.
It is a great way to get some protein in your day while staying within your calorie targets.
Baked Chicken With Vegetables
Sheet pan meals are an easy way to prepare a delicious meal with little cleanup.
Bake or roast in the oven until the chicken is cooked through and the vegetables are crisp-tender.
Shrimp Tacos
Saute shrimp with your desired seasonings until cooked through.
You could swap out the shrimp for a fish of your choice, if desired.
Go easy on the cheese to keep fat and calories in check.
Make the curry sauce, then prepare the tofu.
Bring the two together, along with steamed or sauteed vegetables, for a delicious and nutritious meal.
Chicken and Vegetable Stir-Fry
A simple and classic lean-protein packed meal is chicken breast and vegetable stir-fry.
Pair with cauliflower rice or quinoa instead of white rice for additional nutrition.
Lentil Soup
Lentils are a nutrient-rich plant-based protein that combined with sauteed vegetables makes a hearty, satisfying meal.
Saute onions, garlic, celery, carrots, and mushrooms in olive oil.
When vegetables are soft, add low-sodium vegetable broth and pre-cooked lentils.
Heat through and serve.
Add to soup when adding vegetable broth.
Its best to limit sources ofsaturated fats.
The Dietary Guidelines for Americans recommends no more than 10% of daily calories come from saturated fats.
Summary
High-protein, low-calorie foods can be a part of a healthy eating pattern.
Meals and snacks high in protein can help you feel full longer, providing a satiating effect.
The Dietary Guidelines for Americans call for 10% to 35% of calories from protein per day.
High-protein snacks should have around 10 grams or more of protein.
Avoid foods high in saturated fats and added sugars, as well as those that are highly processed.
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MedlinePlus.Protein in Diet.
U.S. Department of Agriculture FoodData Central.Turkey, whole, breast, meat only, cooked, roasted.
U.S. Department of Agriculture FoodData Central.Fish, whitefish, mixed species, raw.
U.S. Department of Agriculture FoodData Central.Egg, whole, raw, fresh.
U.S. Department of Agriculture FoodData Central.Egg, white, raw, fresh.
U.S. Department of Agriculture FoodData Central.Yogurt, Greek, plain, nonfat.
U.S. Department of Agriculture FoodData Central.Cheese, cottage, lowfat, 1% milkfat.
U.S. Department of Agriculture FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.
U.S. Department of Agriculture FoodData Central.Edamame, frozen, prepared.
U.S. Department of Agriculture FoodData Central.Nuts, almonds.
U.S. Departmnet of Agriculture FoodData Central.Cheese, mozzarella, low moisture, part-skim.
Chan School of Public Health.Apples.
U.S. Department of Agriculture FoodData Central.Turkey breast, low salt, prepackaged or deli, luncheon meat.
U.S. Department of Agriculture FoodData Central.
Fish, tuna, light, canned in water, drained solids.
U.S. Department of Agriculture FoodData Central.Snacks, beef jerky, chopped and formed.
National Heart, Lung, and Blood Institute.Healthy eating plan.
MedlinePlus.10 ways to cut 500 calories a day.
United States Department of Agriculture.Dietary Guidelines for Americans 2020-2025.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients.
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