Protein is a satisfying macronutrient and can be found in both animal-based and plant-based foods. Included in this list are some that are plant-based that are also a good source of fiber.
1. Make protein balls with protein powder, nut butter, rolled oats, cocoa powder and chia seeds. Roll in crushed nuts and chill. (optional: sweeten with honey or maple syrup)
2. Have a fruit and vegetable smoothie using a base of soy milk or Fairlife milk (higher in protein) and add protein powder or plain or vanilla Greek yogurt along with fresh or frozen fruit.
3. Make tuna salad, substitute plain Greek yogurt for part of the mayonnaise and have with crackers or atop a salad or with raw vegetables.
4. Have a peanut butter burrito. Spread peanut butter on a whole wheat tortilla, mash ½ of a banana on top and sprinkle with cinnamon and drizzle with a little honey. Roll it up and toast it in a toaster over until warm. Enjoy this with a glass of Fairlife milk or soy milk.
5. Make up a trail mix with nuts, raisins and a cereal that has a higher protein amount.
6. Make up bean salad with black beans, corn, fresh grape tomatoes and cilantro. Top with grated cheese and a squeeze of fresh lime juice.
7. Add chia seeds or ground flaxseeds to yogurt or cereal.
8. Make a salad or side dish using cooked quinoa instead of rice.
Leah McGrath, RDN, LDN
Ingles Markets Corporate Dietitian
facebook.com/LeahMcgrathDietitian
800-334-4936