The Power of Protein

Everyone is talking about eating more protein and for good reason! Did you realize that protein is needed to promote healthy bones, build and maintain muscle mass and regular blood sugar metabolism? Plus, protein helps you to feel full and reduce cravings for high sugar and high carbohydrate foods. You can choose both animal and vegetarian sources of protein to meet your needs.

Most adults need 20-45 grams of protein per meal, 3-4 times per day but this is specific based on your weight and activity level. If you cannot meet your daily protein needs with your regular diet, it is ok to supplement with protein powders and protein shakes.

Here are some tips for optimizing your protein intake:

Include a protein source at all meals, especially breakfast and snacks
Try to eat protein and non-starchy vegetables first at every meal
Choose a variety of proteins: fish, chicken, grass-fed lean beef, eggs/egg whites, legumes, nuts/seeds, Greek yogurt, cottage cheese
Substitute bone broth for regular broth in recipes

Recipe of the Month: Vegetable Frittata

Ingredients:

8 large eggs

½ cup lowfat cottage cheese

½ cup chopped spinach

½ cup chopped mushrooms

1/2 cup diced onions

1 medium red bell pepper, diced

1 cup grated zucchini

¼ cup grated Parmesan cheese

2 tsp olive oil

Salt and pepper to taste

* vegetables can be substituted with your favorites

Instructions:

1. Preheat oven to 400F. Heat oil in skillet over medium heat. Sautee vegetables until soft. Let cool slightly.

2. In medium bowl, whisk eggs and cottage cheese.

3. Spray 13x9 pan with nonstick. Stir vegetables into egg mixture. Pour into 13x9 prepared pan. Sprinkle parmesan, salt & pepper on top. (you can also use a cast iron pan for sautéing and baking)

4. Bake 30 minutes. This can be meal prepped in advance; it reheats well.

Katie's Kitchen

If you are unable to meet your protein needs with food alone, here are some of the protein powders that I recommend trying:

Vital Protein Collagen Peptides. I love this in my coffee!

Buy here

Naked PB powder I love adding this to smoothies, oatmeal or when making healthy high protein desserts. The only ingredients are peanuts-no added sugar or hydrogenated oils!

Buy here

Naked Whey Protein This is a very clean protein powder that provides 25 g of protein in only 120 calories. No added ingredients or fillers. This works great to make a post work-out shake or smoothie.

Buy here

Orgain Protein Powder is a great tasting vegan protein that mixes well and does not contain any of the 8 major allergens. Both the chocolate and vanilla are amazing!