Protein is essential for the body to build new tissue, replace cells in the body and maintain the fluid and electrolyte balance in the body, writes Sizer and Whitney. Protein takes longer to break down than carbohydrates, which can help maintain blood glucose levels and keep a person feeling more full for longer.
Fish, Meat and Poultry
Fish, meat and poultry such as beef, chicken and pork can require a little more time and preparation, but are high sources of protein. The United States Department of Agriculture recommends purchasing the leanest cuts of beef and chicken without skin. A 2 oz. chicken breast or 2 oz. of pork contains 15g of protein. Two ounces of tuna contains 14g of protein and two ounces of roast beef has 19g of protein. Broil, bake or grill fish, meat and poultry for a healthy alternative to frying. When cooking, add an extra serving or two to save for later. These extra servings can be added to salads, wraps or sandwiches for another meal or snack.
Dairy
Dairy products are simple to prepare and do not take a lot of time. One large egg contains 6g of protein and 2 oz. of cheese contains 13g of protein. One cup of milk or yogurt contains 10g of protein. An egg can be prepared many ways, such as hard broiled, scrambled or sunny-side up. An egg can be added to salads, eaten as a snack or for breakfast. Milk and yogurt are ready made snacks for on the go. Greek yogurt contains more protein than regular yogurt, but may take some getting used to, as the texture is thicker and the taste is not as sweet.
Beans and Nuts
Beans and nuts are generally easy to prepare depending on if they are purchased ready to eat or not. Beans contain nine grams of protein for 1/2 cup. The different types of nuts carry different amounts of protein. Almonds have 8g of protein for 1/4 cup. Cashew nuts have 5g of protein for 1/4 cup. Beans can be purchased in cans and are ready to eat. Beans purchased in bulk will have to be soaked in water for 24 hours before cooking. Nuts that are in their shells will need to be shelled before consuming; however, nuts that are already shelled can be purchased.
References
- United States Department of Agriculture: Go Lean with Protein
- "Nutrition Concepts and Controversies 10th Edition"; Sizer, Frances and Whitney, Eli; 2006.
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