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How to Eat More Protein

When we think about protein, we tend to think about animal sources like chicken and steak. But there are so many other ways to get your protein fix.


When you see this breakfast, you might think, "Eggs. Protein". But look harder! Kale contains 2.5 grams of protein per cup and mushrooms contain 5 grams of protein per cup. Add the eggs into the mix and we’re looking at at least 10 grams of protein per serving, which is a huge win compared to a traditional breakfast like oatmeal.


Let's talk about the do’s and don’ts of protein:


Don’t wait until dinner to eat protein. Protein is so important to help us build muscle, tissue, blood and hormones. Our hair and nails are made up almost purely of protein. And protein actually burns more calories as it takes more energy to breakdown.


Don’t get stuck thinking you need to eat animal products just to get your fix. Protein exists in other places than just meat, fish and eggs!


Do try to incorporate protein at every meal. Keep that little P word in the back of your head at breakfast, lunch, dinner and snack.


Do get protein from non-animal sources. Awesome sources of protein are lurking right where you least suspect them! Think vegetables, seeds, nuts and legumes.


Protein in Vegetables:

per cup

  • Edamame (17 grams)

  • Peas (8 grams)

  • Spinach (5 grams)

  • Broccoli (4 grams)

  • Kale (2.5 grams)

  • Artichokes (4 grams)

  • Brussels Sprouts (3 grams)

Protein in Seeds:

per 3 tablespoons

  • Hemp seeds (10 grams)

  • Pumpkin seeds (7.5 grams)

  • Chia seeds (7 grams)

  • Sunflower seeds (5.4 grams)

  • Sesame seeds (4.8 grams)

  • Flax seeds (4 grams)

Protein in Nuts:

per 1/4 cup

  • Peanuts (9.5 grams)

  • Almonds (7.5 grams)

  • Pistachios (5 grams)

  • Walnuts (4.5 grams)

  • Cashews (4.5 grams)

Protein in Legumes:

per 1 cup

  • Black beans (39 grams)

  • Chickpeas (39 grams)

  • Lentils (18 grams)

  • Kidney Beans (15.4 grams)


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