While all calories provide us with energy, protein packs a powerful punch - providing us with the satiety to help hold us over until our next meal. In fact, one small study found a protein rich breakfast may help stave off hunger pains and cravings longer than one packed with carbohydrates alone. This is why I encourage clients to enjoy walnuts or yogurt on their oatmeal instead of brown sugar and dried fruit and the same would go for a hearty meat or soy protein based pasta sauce in place of a tomato sauce alone.
The recommended amount of protein is 0.8 grams of protein per kilogram of body weight or 0.4 grams protein per pound of body weight. This is 60 grams of protein per day if you weigh 150 pounds. Perhaps an easier way to view the calculation is to divide your weight in pounds in half and subtract 10. Most of us fall somewhere within the range of 45-60 grams per day. I recommend 10 and 15 grams per meal.
Rather than tallying up grams of protein, it is easier for some people to consider the actual ounces of protein foods served. The average adult only needs about 6 oz of meat or protein equivalent daily. We only need 1-2 ounces of protein at each meal, leaving room for one or two protein-rich snacks.
Protein Equivalent translates into:
When you wake up in the morning, rested or not, your metabolism is running at the lowest gear of the day. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. Not sure what to eat? Try these six protein-packed breakfasts.
The recommended amount of protein is 0.8 grams of protein per kilogram of body weight or 0.4 grams protein per pound of body weight. This is 60 grams of protein per day if you weigh 150 pounds. Perhaps an easier way to view the calculation is to divide your weight in pounds in half and subtract 10. Most of us fall somewhere within the range of 45-60 grams per day. I recommend 10 and 15 grams per meal.
Rather than tallying up grams of protein, it is easier for some people to consider the actual ounces of protein foods served. The average adult only needs about 6 oz of meat or protein equivalent daily. We only need 1-2 ounces of protein at each meal, leaving room for one or two protein-rich snacks.
Protein Equivalent translates into:
1 oz of meat, poultry, or seafood
OR
1 egg
OR
½ oz of nuts or seeds,
OR
1 Tbsp nut butter
OR
¼ cup tofu
OR
2 Tbsp hummus
OR
¼ cup beans.
When you wake up in the morning, rested or not, your metabolism is running at the lowest gear of the day. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. Not sure what to eat? Try these six protein-packed breakfasts.
For my vegetarian readers this sweet potato & quinoa recipe is high in protein, low in fat, and high in spicy and sweet flavor! Whole grain quinoa cooks quicker than most grains and is an excellent source of protein for vegetarians with about 11 grams of protein per cup of cooked quinoa. Cook it up the night before and you'll have a quick, tasty breakfast reaady to go!
Ingredients:
- 1 cup quinoa, uncooked
- 2 cups vegetable broth or water
- 1 sweet potato, baked and diced
- 1 red bell pepper, diced
- 2 tbsp olive oil
- 1/4 tsp cayenne pepper
- 2 tbsp lemon juice
- salt and pepper to taste
Preparation:
Simmer the quinoa in the vegetable broth about 10 to 15 minutes, or until water is gone and quinoa is light and fluffy when stirred. Remove from heat and allow to cool.
Toss together the quinoa, sweet potato and bell pepper in a large bowl.
In a separate small bowl, whisk together the lemon juice, olive oil and cayenne pepper. Gently toss this dressing with the quinoa. Season with a generous amount of salt and pepper.
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