7 Ways To Sneak More Protein Into Your Lunch

October 2, 2023

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Lunchtime offers a perfect opportunity to boost your daily protein intake. Not only does protein keep you feeling full and satisfied, but it also supports muscle health and helps manage your weight. If you’re looking to up your lunch protein game, here are seven creative ways to sneak more protein into your lunch.

1. Swap rice for quinoa.

This ancient grain is a protein powerhouse, containing all nine essential amino acids. Use it as a base for your lunch bowls or as a hearty side dish. Quinoa’s nutty flavor and fluffy texture make it a delicious and nutritious replacement for traditional grains.

2. Add hard-boiled eggs to your salads.

Eggs are quick to prepare and can be sliced or chopped to elevate your salads with high-quality protein. Plus, they add a creamy texture and rich flavor to your greens.

3. Add beans to soups, salads, and pastas.

Beans are a plant-based protein superstar, and they’re incredibly versatile. Toss a handful of chickpeas or black beans into your salads for an extra protein boost. You can also add beans to soups, stews, or pasta dishes. Their fiber content will help keep you full and satisfied throughout the afternoon.

4. Sprinkle hemp seeds on everything.

Hemp seeds are a complete protein that also provide healthy fats, vitamins, and minerals. Sprinkle them over your salads, yogurt, or smoothie bowls for a delightful crunch. You can even mix them into your peanut butter and jelly sandwich for a tasty twist.

5, Add Greek yogurt as a topping.

Greek yogurt is a creamy, protein-rich ingredient that can be a game-changer for your lunch. Use it as a topping for baked potatoes, chili, or tacos instead of sour cream.

6. Use cottage cheese as a dip.

Are you a dip lover? Cottage cheese makes an excellent savory dip for your veggies or whole-grain crackers. It’s high in protein and low in fat, so you can load up without worry.

7. Opt for whole-grain bread.

When crafting your sandwiches or wraps, choose whole-grain varieties. Whole-grain options not only offer more fiber and nutrients but also contain extra protein. Check the labels to find brands with the highest protein content for a tasty and nutritious lunch.