Breakfast:
1. Eggs: Whether an omelette or sunny side up, eggs are a great source of good protein.
2. Greek Yogurt: Add fruit and granola for a healthy breakfast parfait.
3. Peanut Butter: Add it to your smoothies, oatmeal or slather on protein toast for an extra boost.
4. Cottage Cheese: This old-school super food is great with berries or even with toast for a morning protein kick-starter.
5. Quinoa: Skip the oatmeal and go for this healthy slow-carb option instead. Cook it in milk and add cinnamon for a special treat. Try the quinoa fried rice recipe for lunch or dinner.
Lunch and dinner:
1. Protein Salad: Top your green salad with a boiled egg, almond slivers, grilled chicken or chickpeas to amp up the protein power. Adding an egg to your salad can give you a 400% nutrient boost.
2. Bean Soup: Make a vegetable soup with half a cup of cooked beans (black beans, kidney beans, lentils) for an extra 6 to 9 grams of protein, depending on the bean type.
3. Poultry: Skinless chicken and turkey slices make for tasty sandwiches, or you can add them to an entrée that includes rice or steamed vegetables.
4. Ground Beef: Use 90% or leaner ground beef to bulk up grated veggies or beans, or add it to a taco salad.
5. Fish and Shellfish: Aim for at least two 100g servings a week of fish or shellfish. You can even keep cans of salmon on hand to make tasty salmon cakes.
So, to avoid the nursing home, use the tips above to get a protein boost with each meal and give your muscles the building blocks they need to keep you strong for life. Lizel Britz 072 243 7707.
