Incorporating the right amount of high quality protein in to our diet is very important when trying to lose weight.  High quality protein is defined as  proteins that provide essential amino acids that the body needs to grow, build and retain muscle and function properly.  Complete proteins like lean beef, pork, skinless poultry, dairy products and eggs are great choices.

How  can you get enough lean protein in your day?

Start early- Begin the day with scrambled eggs with whole grain toast or try a Greek yogurt which is also a great protein source.

Make snacks count – Cottage cheese is a terrific source of protein along with beef jerky, and low-fat cheeses too.

Lean up for lunchtime – Add lean deli meats and hard cooked eggs to your salad for a quick meal that you can pack ahead of time for lunch.  

Strong Suppers – Add lean ground turkey to soups and chili’s for a great amount of satisfying protein.  Stir in pork or chicken to your favorite stir-fry vegetables or grill up your favorite fish or lean beef for a mess-free meal in minutes.

Remember Calories per Serving:

Providing the protein our body’s need while staying within our calorie budget is the key to weight loss and weight maintenance. Some foods that are a good source of protein can also add up in calories quickly. 

Compare protein per calories for the foods below and don’t forget to check the nutrition labels at home!

• 1 oz. canned tuna = 8.5 grams of protein and 35 calories
• 1 tbsp peanut butter = 4 grams of protein and 95 calories
• 1/4 cup cottage cheese = 7 g protein and 40 calories
• ¼ cup almonds = 5 grams protein and 205 calories

Research suggests that protein is important for feeling satisfied, especially when trying to lose weight and reducing caloric intake.  Adequate protein in our diet can also optimize muscle strength and metabolism and can boost the benefits of exercise.  For more information about your protein needs please visit our website at WeightLossNebraska.com.