Protein can be found in many different foods, and people turn to a higher protein menu plan for different reasons. Some are interested in building new muscle. Some are interested in burning more fat. Some need more protein for a specific health condition. Creating a menu plan based around protein will enable you to eat a variety of foods and reap the benefits protein has to offer. Consult your doctor before modifying your diet.
Significance
Protein plays a vital role in your body, building and maintaining muscle, bone and skin and speeding up the wound-healing process. Your body needs about .8 g of protein per kilogram each day for optimum health. To figure out exactly what you need, divide your weight in pounds by 2.2 to determine your weight in kilograms. Multiply your kilogram weight by .8 and you will have your daily protein needs in grams.
Breakfast
Breakfast is one meal where it should be easy to incorporate a good amount of protein. Eggs are a staple breakfast food and high in protein, as are typical breakfast meats like bacon, sausage, ham and Canadian bacon. Oatmeal is a common breakfast choice that is a good protein source so long as you use an unsweetened variety. You can also throw some fruit, water or juice into a blender with soy or whey protein powder and make a protein shake. Don't go too heavy on the sausage and bacon, as they contain a lot of saturated fat.
Lunch
For lunch, lean meats such as turkey or roast beef on whole-grain bread or a wrap will work, as will tuna. Any soup that has beans or lentils as one of the main ingredients will deliver a high amount of protein. Adding some cottage cheese or other low-fat dairy will boost the protein total of the meal.
Dinner
Eating some type of meat as a focal point of your dinner will keep your protein count where you want it to be. Beef, chicken, pork and fish are all adequate sources of protein. Choose leaner cuts at the supermarket to avoid consuming too much saturated fat. Green vegetables or a salad on the side are good accompaniments to the meat. You can add rice or a small potato, but try to keep your plate at least 2/3 protein.
Considerations
Vegetarians wishing to follow a protein diet can include eggs and dairy to raise protein levels. If you are a vegan, the combination of beans a grain will give you a complete protein. For snacking, nuts and seeds will provide protein whether you are a vegetarian or not. MedLine Plus says too much protein can strain your kidneys, so remember to include carbohydrates and healthy fats as well. Avoiding foods that are higher on the glycemic index will help keep you on track.
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