Power Up with Protein
Many people aren’t getting enough protein—especially as they age. While it’s often associated with bodybuilders and gym fanatics, protein is essential for everyone.
It’s the building block of muscles, supports metabolism, important for healing, helps balance blood sugar, and keeps you feeling full longer. And yet, many of us fall short of even the minimum recommended intake.
So how can you easily add more protein to your meals and snacks? Here are simple, delicious ways to boost your intake throughout the day:
Breakfast: Start Strong
- Scramble eggs with spinach and feta, or top whole grain toast with cottage cheese and berries.
- Blend Greek yogurt with protein powder, nut butter, and frozen fruit for a creamy smoothie.
- Swap sugary cereals for overnight oats made with chia seeds, almond butter, and hemp hearts.
Lunch: Upgrade Your Plate
- Toss chickpeas, lentils, or grilled chicken onto your salad for an easy protein boost.
- Roll up turkey or smoked salmon in a whole-grain wrap with avocado and greens.
- Enjoy a hearty bean-based soup or chili packed with fiber and plant protein.
- Snack on hummus with mini bell peppers and almond crackers.
Dinner: Prioritize Protein
- Try Mediterranean-inspired meals like grilled salmon with quinoa and roasted vegetables.
- Bake stuffed peppers with lean ground turkey and black beans for a high-protein comfort meal.
- Substitute regular pasta with chickpea pasta for extra protein.
Snacks: Fuel Between Meals
- Spread almond butter on apple slices or celery for a crunchy, satisfying bite.
- Keep hard-boiled eggs or string cheese on hand for grab-and-go protein.
- Make a simple protein shake with unsweetened almond milk, a scoop of protein powder, and a handful of spinach.
- Munch on roasted chickpeas, mixed nuts, or a handful of pumpkin seeds.
By the way, Mr. Non-Compliant eats chickpea pasta AND is LOVING roasted chickpeas! I am still in shock over this. We add them to salads or soups (instead of croutons) and enjoy them as a snack.
Protein Content of Common Foods
| Food | Portion Size | Grams of Protein |
| Egg | 1 large | 6 |
| Quinoa | 1/3 cup | 6 |
| Cottage Cheese, Ricotta (part skim) | ½ cup | 14 |
| Lentils, cooked | 1 cup | 18 |
| Beans, most types cooked | 1 cup | 15 |
| Green peas, cooked | 1 cup | 9 |
| Oats, dry | ½ cup | 5 |
| Wild rice, cooked | 1 cup | 7 |
| Nuts | 1 oz. (1/4 cup) | 4-6 |
| Beef, chicken, turkey, pork, lamb | 3 oz. | 21 |
| Peanut butter | 2 Tbsp. | 7 |
| Fish, cod | 3 oz. | 15 |
| Fish, salmon | 3 oz. | 21 |
| Sunflower seeds | ¼ cup | 6 |
| Spinach, cooked | 1 cup | 5 |
| Greek yogurt, plain (brands vary) | ¾ cup | 16 |
The amount of protein in each food listed above is an average.
3 oz. of poultry, beef, pork, or fish is about the size of a full deck of cards.
To make it easy, aim for 1-2 palm-sized portions of protein at each meal and snack (typically, women 1, men 2).
Of course, if you’re not even close to that now, you’ll probably find it difficult to get there overnight. 
So, start from wherever you are, and try to eat just a little bit more.
For example, if you only have 1 palm-sized position of protein a day, try to have 2.
Or if, like many people, you typically get most of your protein at dinner, can you focus on adding a palm to your breakfast and/or lunch?
Try it for 2 weeks, and if it’s working for you—that is, you enjoy it, you’re moving you closer to your goals, and it’s not disrupting your life—build on your success.
That’s how you make lasting progress.
Much love,
Health Coach Carol
Quinoa is great for lazy day cooking because it’s packed with complete proteins, but it cooks in only 20 minutes. And, you can flavor it any way you wish! I make mine with onions, lots of ground ginger, turmeric and coriander, and then whatever dried fruit and nuts I have around. —Aarti Sequeira
