Protein is one of the most discussed nutrients. Protein shakes and powders are popular, but these are not the only way of getting protein. Real food can provide high quantity protein that keeps you full, sharp and energized all day. In fact, diet with more protein improves focus, supports your muscle health and helps in the reduction of unnecessary snacking.
If you are tired of drinking protein shakes then there are some simple, delicious and protein rich ideas for you.
Importance of protein for energy and focus
Protein is not just for athletes and gymers. It plays many key roles in the function of our body:
- It helps in building and repairing muscles
- It helps brain function and concentration
- Feels you full and reduce craving
- It stable your blood sugar level and prevent sudden energy crashes
When your body get enough quantity of protein then you feel more focused, energetic and productive through the day.
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Protein rich breakfast ideas
Start your morning with protein to set the tone for the rest of your day. Adopt these options instead of cereals or breads:
Greek yogurt with nuts and berries
Greek yogurt contain double protein compared to regular yogurt. Add small amount of nuts and berries for extra fibre and healthy fat.
Veggie omelet
Eggs are a classic source of protein. Make an omelet with spinach, mushrooms and tomatoes. This mix increases protein quantity as well as give you essential vitamins and minerals.
Protein oats
Mix rolled oats with milk, add one tablespoon peanut butter and chia seeds. It change your simple breakfast into a high protein breakfast.
High protein lunch ideas
Lunch is a great source of energy for the rest of your day. Try these filling options to avoid tiredness and sluggishness:
Grilled chicken salad
Mix your grilled chicken with leafy green vegetables and avocado. It is a colourful salad rich in protein and nutrients.
Bowl of lentils and quinoa
Lentils and quinoa are plant based protein sources. Add some fried vegetables for taste and nutrition.
Tuna sandwich
Tuna mixed with olive oil and lemon make a quick lunch that give you energy.
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High protein dinner
Your night dinner should be satisfying but not too heavy. Dinner with protein recover your body and keep you full till morning.
Salmon with vegetables
Salmon is rich in protein and omega 3 fatty acids that are very good for your brain health. Pair it with broccoli and carrots.
Stir fry
It is very quick, easy and customizable. Stir fry is a way of eating delicious vegetables with protein.
Turkey chili
Turkey chili with beans provide lean protein and fibre. It is a healthy dinner option.
Smart snacking
Snacks are usually full of sugar or only calories. By replacing these with protein rich sources you can see a big difference. Try these:
- Roasted chickpeas
- A boiled egg with whole grain toast
- Cottage cheese with fruits
Final thoughts
Protein rich diets not only build your muscles, they also give you energy, improve your focus and help in your overall health. You can enjoy different delicious foods by adopting eggs, chicken, lentils, salmon or yogurt. These give fuel to your brain as well as your body.
Therefore, whenever you think about protein then try these described options. Fill your plate with nutrient rich fruits, vegetables and other protein foods. You will feel the difference in your energy and concentration.