Many people eat little to no protein for breakfast, a bit of protein at lunch, and an overabundance of protein at dinner.
BUT… for healthy muscle (especially as we age), it’s better to have PROTEIN SPREAD MORE EVENLY throughout the day. 💥
👉 Last week’s WOW focused on getting more protein EARLY in the day at breakfast + snack time. READ IT HERE.
And below are 15 ideas to ADD PROTEIN to your LUNCH…
15 Ways to ADD PROTEIN to Lunch 💪
Put any of these on a delish salad for a quick protein-packed lunch
✨3 ounces grilled chicken breast (26g protein)
✨3 ounces grilled salmon (20g protein)
✨3 ounces canned tuna (20g protein)
✨3 ounces grilled steak (23g protein)
✨3 ounces grilled shrimp (20g protein)
✨3/4 cup cottage cheese (18g protein)
+ 1 slice sprouted grain toast, cubed (5g protein)
✨1 hard boiled egg (6g protein)
+ 3/4 cup side of greek yogurt (17g protein)
✨1 cup air-fryer tofu bites (20g protein)
✨3/4 cup crumbled, seasoned tempeh (23g protein)
✨3/4 cup pinto beans (12g protein)
+ 1/4 cup shredded cheddar cheese (7g protein)
✨3/4 cup no shell edamame (13g protein)
+ 1/4 cup chopped peanuts (7g protein)
✨3/4 cup chickpeas (12g protein)
+ 4 tablespoons pumpkin seeds (9g protein)
✨3/4 cup black bean (12g protein)
+ 3/4 cup quinoa (6g protein)
✨3/4 cup lentils (12g protein)
+ 4 tablespoons sunflower seeds (7g protein)
✨1/2 cup roasted chickpeas (8g protein)
+ creamy hemp seed dressing (12g protein) [blend: 1/4 cup hemp seeds + 2 tablespoons water + 2 tablespoons lemon juice + herbs/spices like ranch or dill]
Jen says
Help! Love, love, LOVE listening to you on John Williams show!!! 56 year old woman in really good shape. 5’6 – 138 pounds. Bootcamp 5 days a week which is heavy on the weights (LOVE IT). The very second I stopped getting my period 2 years ago my belly exploded!! Always had a flat belly – NO MORE! The only thing I believe I am lacking is an abundance of protein. I probably get between 60-70 grams of protein a day. If I push that to 138 grams a day, which is my current weight, do you think I can take some of these extra pounds off?? All the pounds are in the middle and it sucks tbh…. Thanks for your advice Dawn!
DJ Blatner, RDN says
Hey Jen. So glad you caught me on WGN Radio. BIG congrats on keeping active, it’s really the best thing for your body. Where we hold extra weight can change with menopause. You’re on the right track: 1) weight training (and making sure to always be progressing with more reps/heavier weights, etc. and adding activities of daily living like walks) + 2) changing the ratio of meals to be more protein-focused. NOTE: Not just adding protein, but shifting ratios. The guidelines are actually closer to your weight x .75, so that’s around 100 grams/day = 30g-ish at each meal + 10g-ish as a snack. I don’t have people count grams, just have some level of awareness. And rounding out that protein by enjoying your daily 3 cups veggies, 2 cups fruit, and quality carbs & fat. 😉