A few protein-packed meal options to give you a dose of midday energy
Lunch options with 15 - 30g of protein
Salad with 3-4oz of chicken, turkey, fish, lean ground beef or pork tenderloin
Use a Greek yogurt-based dressing to increase the protein (Bolthouse Farms is a good brand to try)
Add some low-fat cheese and/or unsalted chickpeas/beans to increase the protein
Swap out full-fat cheese for ¼ avocado or 1 tbsp nuts/seeds (pumpkin, sunflower, flax)
Try adding ¼ – ½ cup roasted sweet potato, roasted butternut squash, or quinoa to increase the fiber and make your salad more filling
Mix up the base of your salad leafy greens like kale, spinach, spring mix, arugula, romaine
Open-faced sandwich (1 slice of whole wheat bread as the base)
Tuna, salmon, or chicken salad made with non-fat Greek yogurt instead of mayo
Low-sodium deli meat and low-fat cheese with Dijon mustard
Hummus, vegetables and avocado makes a healthy plant-based option
Add sliced veggies for extra volume and fiber to fill you up!
Lettuce or low-carb tortilla wraps
Add low-fat, low-sodium turkey breast or grilled chicken with low-fat cheese and veggies
Mustard and vinegar are great low-calorie and tasty condiments
Spread a tablespoon of hummus for extra protein
Grain bowls (½ cup cooked quinoa, top with your favorite cooked or raw vegetables, add some chickpeas/beans and some lean protein (shredded chicken or grilled salmon)
Top with a dollop of Greek yogurt for some extra protein and zing!
Try new whole grains like quinoa, brown rice, or farro
