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I use Greek yoghurt in my soups and smoothies and it also makes an excellent alternative to milk. Just by using this as a source of your protein and your calcium you can knock thousands of calories a year off your current intake. To tell one person what he or she should eat is the wrong approach. While you may want to pick your top three favourite proteins, make that choice based on your individual health and fitness needs.

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  • Mix unflavored plant protein powder with water and optional sweetener, or try our low-carb vegan vanilla shake.
  • It contains a substantial amount of protein for not being a meat, and that’s just one of the many features it has.
  • For example, replacing a few carbs with protein can help you lose weight by filling you up and reducing carb cravings.
  • Word on the street is that protein is expensive and can only be found in some foods like the immaculate steak.

Try one of these dietitian- les opticiens mutualistes metz approved high-protein breakfasts next time you’re tempted to reach for the cereal box. These delicious breakfasts are packed with all the protein (and other essential nutrients!) you need to start your day. An 18yr old girl can meet her required 45g by eating grilled chicken breast, 2 slices of wholemeal bread and a pottle of yoghurt.


Peanut butter is a staple in many North American homes and it’s well utilized in many family snacks and meals. A classic PB & J, or crackers or celery with peanut butter are common choices, while some of us enjoy it straight off the spoon or baked as the main ingredient in the easiest of cookie recipes. Sunflower seeds are one of the most affordable items on this list, as they are inexpensive to purchase and can easily be harvested from the plant. Add sunflower seeds to any salad to give the dish a protein boost. A one-fourth cup serving of sunflower seeds contains about 3g of protein.

Odwalla Original Super Protein Protein Shake

On average, one scoop of whey protein powder provides an impressive 20 grams of protein . Adding whey protein powder to your diet is a convenient and affordable way to boost your protein intake. Due to the high amounts of protein and fiber that they contain, black beans make you feel full and are excellent for weight loss. Additionally, tuna is a great source of omega-3 fatty acids, which help fight inflammation in the body . Aside from being a great source of protein, peanut butter can be used in many ways. Pair it with fruit and oatmeal or add it to your favorite smoothie for a protein boost.

Breakfast Foods That Are Healthy Sources Of Protein

Not only are lentils a highly nutritious and affordable food, but they are also a great source of protein. On top of containing a good amount of protein, black beans are an excellent source of fiber. One cup of black beans also contains over 15 grams of protein . These buttery-tasting nutritional powerhouses are packed with protein, as well as nutrients like vitamin E and magnesium. Although sunflower seeds are tiny, they contain an impressive amount of protein. Just one ounce contains about 6 grams of plant-based, vegan-friendly protein .

Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day. Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate. Protein sources from the Protein Foods Group for vegetarians include eggs (for ovo-vegetarians), beans, peas, and lentils, nuts and seeds , and soy products .

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Whether you’re fueling up before hitting the gym or taking a midday snack break to avoid the 3 p.m. Lull, high-protein snacks are your ticket to a lasting energy boost. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss…from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. I rather eat a serving of protein powder everyday than large amounts of meat. The studies are pretty clear that whey and casein protein powders, in combination, build a superior amount of muscle compared to a nutrition regimen without.