6 Dietitian-Approved High Protein Foods Need to Start the Year Right

The start of a new year frequently brings a renewed focus on health and nutrition, and eating high-protein meals is an excellent place to start. A fresh start is motivating, and one effective strategy to improve your well-being is to change your dietary habits. Rather than resorting to restrictive diets or eliminating specific foods, strive for balance and diversity. Incorporating high-protein foods into your diet is a simple yet effective method. These meals keep you satiated for longer, give you more energy, promote muscular health, and enhance your immune system, which is especially important during the cold and flu season.

Here’s a dietitian-approved list of high-protein foods to stock up on, as well as suggestions for incorporating them into your meals.

1. Milk: A Classic Protein Source

Cow’s milk is an excellent source of protein, providing all of the essential amino acids. One cup of milk has 8 grams of protein, making it an ideal option for a healthy diet. Cow’s milk is significantly more nutritious than popular plant-based substitutes such as almond or oat milk, which supply less protein.

Ways to consume milk:

• Make it a basis for your oatmeal for a more filling morning.
• Combine it with a meal for extra protein.
• Enjoy a delicious handmade pudding dessert.

2. Canned Fish: Affordable and Nutritious

Canned fish, such as tuna, salmon, and sardines, are an inexpensive and easy high-protein choice. Canned salmon is a nutritional powerhouse, containing 20-24 grams of protein per 3-ounce serving. It also contains omega-3 fatty acids, which promote brain health and may help prevent the winter blues.

How to Utilize Canned Fish:

• Add it to salads, sandwiches, or grain bowls to get a quick protein boost.
• Prepare Pickled Tuna Salad for a zesty twist.
• Try Easy Salmon Cakes for a great and inexpensive dinner.

3. Quinoa: A Versatile Plant-Based Protein

Quinoa is a nonperishable plant-based protein that contains around 8 grams of protein per cooked cup. As a complete protein, it contains all of the essential amino acids. It also has a lot of fiber, which helps it keep you full.

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Tips to Enjoy Quinoa:

• Begin your day with a cinnamon quinoa breakfast bowl.
• Quinoa serves as the base for grain bowls.
• To improve the protein content of quinoa-stuffed peppers, replace the rice with quinoa.

4. Greek Yogurt: A Protein-Packed Dairy Option

Strained yogurts, such as Greek yogurt and sour cream, are high in protein. A 6-ounce container of full-fat plain Greek yogurt includes around 15 grams of protein, which is significantly more than the 6 grams found in regular yogurt.

Tips to Enjoy Greek Yogurt:

• Top with almonds and berries for a high-fiber breakfast.
• Blend it into smoothies for a quick dinner.
• Use it instead of sour cream in dips like Tahini-Yogurt Dip or Avocado-Yogurt Dip.

5. Lentils: The Fiber-Rich Protein Choice

Lentils are a shelf-stable, plant-based protein with an impressive 18 grams of protein per cooked cup. They are also loaded with fiber and antioxidants, supporting gut health and overall well-being.

How to include lentils in your diet:

• Rinse and add them to salads or soups.
• Try a savory Breakfast Dal Bowl for a make-ahead meal.
• Prepare Lentil & Vegetable soup with Parmesan for a hearty one-pot dinner.

6 Cottage Cheese: A Creamy and Satisfying Protein

Cottage cheese contains 12 grams of protein every ½ cup serving, giving it a versatile option for meals and snacks. It’s a great addition to recipes, especially during the colder months when comfort foods are in demand.

Tips to Enjoy Cottage Cheese:

• Use it as a ricotta alternative in lasagna or pasta bakes.
• It can be blended into a cheese sauce to make a protein-rich mac and cheese.
• Add fruit and almonds for a simple snack.

The Bottom Line

Consuming additional high-protein meals does not necessitate a complete revamp of your diet. You may support healthy eating habits by including nutrient-dense foods such as milk, Greek yogurt, tinned fish, quinoa, lentils, and cottage cheese.

These foods are not only adaptable and delicious, but they also help you plan meals that are in line with your health goals. When you fill your kitchen with these dietitian-approved selections, you’re setting yourself up for a year of healthier eating and improved well-being. Embrace the new year by focusing on one high-protein meal at a time.

Source: www.eatingwell.com