Hey there, fitness enthusiasts and hungry mamas! I'm Jacquie Smith, a trainer and a mama of two who knows the importance of fueling your day with protein-packed foods. As a breastfeeding mom with very little time, I rely on high-protein options to keep me satisfied, energized, and producing enough milk for my little ones. So, if you're looking for some creative ways to amp up your protein intake, keep reading!
First up on my list of high-protein foods is oats. These magical grains not only provide 5 grams of protein in just half a cup, but they are also loaded with magnesium, zinc, and folate. They are incredibly versatile and the star of many of my breakfast and snack recipes. One of my favorites is the OG Banana Breakfast Cookies. Trust me; you and your little ones will love these delicious and nutritious treats.
Next on the list is the beloved egg. Whether it's for breakfast, lunch, or dinner, eggs are the MVPs of versatile protein sources. With 6 grams of protein per large egg and low carbs, they are a must-have in your diet. My go-to recipe is the Mediterranean Egg Breakfast, which combines cherry tomatoes, cucumber, sliced avocado, and a handful of greens for a flavorful and protein-packed meal.
Now, let's talk about lentils. These legumes are a nutritional powerhouse, packed with protein, fiber, iron, and antioxidants. They are the perfect addition to any meal and my personal favorite is the Hearty Vegan Lentil Soup. Filled with green lentils, carrots, celery, onion, crushed tomatoes, and spices, this comforting soup will leave you feeling satisfied and nourished. Just one cup of dry lentils provides a whopping 47 grams of protein, making it a protein-packed treat indeed!
If you're a toast lover like me, look no further than Ezekiel bread. Made from organic, sprouted whole grains and legumes, this bread is not only high in protein (around 5 grams per slice) but also gluten-friendly and nutrient-dense. I highly recommend trying my Avocado Toast recipe with Ezekiel bread, a scrumptious and protein-rich breakfast option that will keep you fueled throughout the day.
For all you plant-based folks out there, beans are a nutritional powerhouse that should be a staple in your diet. Not only are they high in protein, but they also contain complex carbohydrates, fiber, iron, and potassium. My go-to recipe is the Vegan White Bean Buffalo Dip, featuring navy beans with a protein content of around 20 grams per cup. This dip is perfect for snacking and pairs well with cut-up veggies for a guilt-free indulgence.
Let's not forget about the tiny but mighty chia seeds. These little gems are an excellent source of protein (28 grams per cup), fiber, and omega-3 fatty acids. They keep you feeling satisfied long after your meal and are incredibly versatile. I love incorporating them into my Chocolate Coconut Chia Nice Cream, a sweet treat for those moments when cravings strike.
Last but not least, let's give a shoutout to nuts and nut butter. These protein-packed goodies are not only delicious but also a great source of healthy fats. My go-to smoothie recipe, the Chocolate PB Supergreens Smoothie, combines the power of organic peanut butter (4 grams of protein per tablespoon), Ceylon cinnamon, spinach, cacao powder, and more. It's a protein powerhouse that will leave you feeling energized and satisfied.
So there you have it, my top seven high-protein foods and some delicious recipe inspirations to make your protein journey more exciting. Whether you're a busy mama, a fitness enthusiast, or simply someone looking to incorporate more protein into your diet, these options will fuel your body and keep you going strong. Remember, protein is essential for repairing tissues, building muscle, and keeping you feeling satisfied throughout the day. So, get creative, get cooking, and enjoy the benefits of these protein-rich foods!
Stay healthy and keep moving!
