SLIDESHOW
|
Pack Your Lunch With
Protein ( COURTECY;-
webMD )
|
Pack Your Lunch With Protein
1/18
Power Lunch
Want to beat the
afternoon slump? Eat a protein-rich lunch. It helps keep your blood sugar
steady, so you won’t have an energy spike and crash. Plus, research shows that
protein keeps you full and satisfied, which means you may be less likely to
overeat. Aim for 25 to 30 grams of protein at your midday meal.
1/18
Turkey-and-Apple Sandwich
Turkey sandwiches are a
lunchtime staple, and for good reason: Four slices of the deli meat deliver 9
grams of protein. Look for a low-sodium version, and use it in this twist on
the brown-bag favorite: Spread whole-wheat bread with whole-grain mustard. Top
with turkey, cheddar cheese, thin slices of green apple, and spinach.
1/18
Edamame Salad
It isn’t just an
appetizer at Japanese restaurants. You can find these soybeans in the frozen
section of many supermarkets. They’re high in protein (8 grams in a half-cup),
fiber, and iron. Mix shelled edamame into a salad with black beans, corn, diced
bell pepper, and chopped red onion. Toss with lime juice and olive oil.
1/18
Nuts, Cheese, and Crackers
Lunch on the run? It
doesn’t get much easier than nuts. Pick peanuts, walnuts, almonds, or
pistachios, and you’ll get at least 4 grams of protein per 1-ounce handful.
Plus, they serve up fiber, vitamins, and heart-healthy fats. For a full meal,
pair them with whole-wheat crackers, cheese, and a piece of fruit.
1/18
Yogurt, Fruit, and Veggie Smoothie
No time to sit down for
a meal? Sip a smoothie on the go. For protein, add a cup of low-fat or nondairy
milk with a half-cup of Greek yogurt. Then blend with your favorite fruits and
veggies. Try banana and spinach with strawberries or cherries. To make it a
chocolaty treat, add a scoop of unsweetened cocoa powder.
1/18
Beef Tacos
Lean ground beef serves
up protein (25 grams in 3 ounces), iron, and energy-boosting B vitamins. Turn
last night’s leftovers into a satisfying lunch: Add salsa and cheese to beef
crumbles. Pack some avocado in a separate container. Wrap shells in aluminum foil.
When it’s time to eat, reheat the meat and put the tacos together.
1/18
Quinoa Bowl
These whole grains are
actually tiny seeds, and they’re high in protein. One cup has 8 grams and a
bonus of 5 grams of fiber. For a tasty lunch bowl, top quinoa with roasted
veggies, diced chicken, and a sprinkle of sunflower seeds or slivered almonds.
Drizzle with your favorite dressing. You can have this one warm or cold.
1/18
Greek Yogurt Parfait
Not all yogurts are
created equal. Thick Greek yogurt packs in more protein than the regular kind:
1 cup delivers 23 grams. Layer the creamy stuff with fresh fruit like berries
or banana slices. You can sprinkle on a handful of nuts or chia seeds if you have
them -- about 2 tablespoons of those will give you an extra 5 grams of protein
and 10 grams of fiber.
1/18
Hummus and Pita
Made from chickpeas,
this creamy Middle Eastern dip adds flavor to egg and tuna salads. Swap it for
the usual mayo to save 272 calories and 35 grams of fat per quarter-cup. And
you’ll gain an extra 4 grams each of protein and fiber. If you don't want to dip,
wrap some hummus with lettuce and tomato in a whole-wheat pita, or use it as a
salad dressing.
1/18
Bean Soup
With around 7 grams of
protein per half-cup, beans give soups more staying power -- research shows
that eating beans can help you feel full. Add chickpeas to a veggie stew or
white beans to a tomato or chicken soup. You can make your own by simmering beans
with broth, onions, carrots, and celery until soft.
1/18
Avocado Toast With Eggs
Eggs aren’t just for
breakfast: With 6 grams of protein each, there’s reason to get cracking at
lunch, too. For a quick meal, mash half an avocado with olive oil and lime
juice, and spread onto two slices of whole-grain toast. Top each with a fried
egg. Research shows that eating avocados at lunch fends off hunger throughout
the afternoon, but they’re high in calories, so make this an occasional
treat.
1/18
Salmon Wrap
Keep canned salmon (in
water) in your pantry for a quick, healthy lunch. It’s high in protein (17
grams in 3 ounces) and heart-healthy omega-3 fats. Toss the flaked fish with
olive oil, lemon juice, and capers. Rather have it creamy? Stir in a spoonful of
Greek yogurt. Serve with veggies in a whole-wheat wrap or on top of a green
salad.
1/18
Baked Tofu
Tofu’s healthy rep is
well-deserved. Made from soybeans, it delivers protein (11 grams in a
half-cup), and most brands also have bone-building calcium. You can bake it and
serve it with your favorite veggies and dressing.
1/18
Spinach Salad With Chicken
Upgrade a plain salad
with this dark leafy green. It adds vitamins, minerals, and protein (1 gram per
cup). Toss some with sliced strawberries, avocado, and balsamic vinaigrette.
For extra protein, top with slices of grilled chicken and slivered almonds. No
time to cook? Pick up a ready-made rotisserie chicken from the grocery
store.
1/18
Open-Faced Sandwich With Cottage Cheese
This lumpy cheese adds a
creamy layer to sandwiches, and it’s loaded with protein. Half a cup has 14
grams, plus bone-building calcium. Choose a low-fat, low-sodium version, and
spread it on two slices of crusty whole-grain bread. Top with cucumber and tomato
slices. Or add olive oil, black pepper, and thin slices of radish.
1/18
Barbecued Seitan
Seitan has a meaty
texture, but it’s actually made from wheat. A 3-ounce serving has around 15
grams of protein. Saute seitan strips in barbecue sauce, and serve with
lettuce, tomato, and avocado in a whole-wheat wrap.
1/18
brown rice, green
peas, and scrambled egg. Stir in sesame oil and soy sauce, and dig in.Shrimp Fried Rice
Put down that take-out menu! Save calories -- and cash -- and whip up your own fried rice with protein-packed shrimp (20 grams in 3 ounces). Saute chopped onion and garlic, and add cooked shrimp, brown rice, green peas, and scrambled egg. Stir in sesame oil and soy sauce, and dig in.
This tool does not provide medical advice.
মন্তব্যসমূহ
একটি মন্তব্য পোস্ট করুন