How to add more protein to your diet

Do you get enough protein? In addition to preserving muscle mass (which can help prevent falls and injuries), protein is crucial for maintaining strong bones, good vision, and a robust immune system. Here are a few ways to incorporate more protein into your diet.

At breakfast
While eggs are a top choice, you can also add protein to your morning meal by mixing pumpkin, sunflower, or ground flax seeds into your cereal. Better yet, swap the milk for Greek yogurt to create a protein-packed breakfast parfait. If you prefer toast, opt for whole-grain bread topped with almond or peanut butter.

At lunch
Add a side of cottage cheese or top your salad with high-protein ingredients such as chopped nuts, canned tuna, grilled chicken, or a hard-boiled egg. Use hummus as a sandwich spread or, better yet, replace the bread with sliced turkey to create a tasty protein wrap. If you want a hot meal, consider beef stew, lentil soup, or three-bean chili.

At supper
Lean beef, chicken breast, and fish are all great options, but why stop there? Choose a high-protein side such as quinoa, wild rice, or millet, and round out your meal with peas, broccoli, brussels sprouts, or another vegetable that’s high in protein. You can also use beans and tofu to create a variety of plant-based protein dishes.

To find out if you should be eating more protein, speak with your family doctor or consult a nutritionist.

High-protein snacks
If you want an extra boost of protein between meals, consider snacking on:
• Celery sticks and peanut butter
• Cucumber and smoked salmon
• Edamame or roasted chickpeas
• Apple slices and hard cheese
• Chia pudding with blackberries