I get it. I’m a grad student, a teacher and a business owner. Life gets busy. Here are a few of my favorites that i always have in my cart or instacart. (Not sponsored)
In fact, Harvard University suggests that the Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams per kilogram of body weight, which is equivalent to 0.36 grams per pound1.
We all know protein is known for its ability to curb hunger and maintain a feeling of fullness. Howeverr, carbs take about four hours to digest, according to Shawn Arent’s study titled "Nutrient Timing: A Garage Door of Opportunity?". On the other hand, protein takes longer to digest, as confirmed by the National Association of Science and Medicine. We aren’t demonizing carbs here! They wonderful and have a place in our lives!
I love a great high protein boost!
Chia Seeds - Chia seed pudding is a personal favorite!
Choose a chia seed pudding that are made with non-dairy milk and an unrefined sweetener. Whip this up in the kitchen. You’ll need 2 tablespoons of chia seeds, a light drizzle of sweetener, and a cup of water or non-dairy milk. In a hurry? Sprinkle some over a bowl of oatmeal or add them to your on-the-go smoothie.
Pumpkin Seeds - Pumpkins offer more than just lattes and cupcakes. Pumpkin seeds are abundant in protein (5 grams per serving), along with essential minerals like manganese and vitamin K. They also contain zinc, a mineral that aids the immune system in combating bacteria and viruses.
Nut Butter - Nut butter provides higher amounts of monounsaturated fats per serving, making it an excellent choice for heart health. It reduces the risk of heart disease, diabetes, and stroke. Almonds are an exceptional source of riboflavin, magnesium, and manganese. These nutrients play a pivotal role in preventing osteoporosis and regulating metabolism.
Hummus - According to Medical News Today, hummus is a highly nutritious and protein-rich food. With a protein content of 7.9 grams, it also offers carbohydrates, fiber, and crucial nutrients such as manganese, copper, folate, and magnesium. This makes it a wholesome choice for a nutrient-packed snack or meal.
Non-Dairy Yogurt - This is a fantastic go-to option (sprinkle some pumpkin seeds or chia seeds for an added protein boost). When selecting, grab low-sugar alternatives to avoid the risk of sudden sugar spikes and crashes.
In conclusion, maintaining a high-protein diet amidst a bustling schedule is undoubtedly achievable with the right choices. Incorporating these protein-rich selections into your meals and snacks can make a tangible difference in your energy levels and overall well-being.
References:
Footnotes
Harvard University - How Much Protein Do You Need Every Day? ↩
how-much-protein-do-you-need-every-day-201506188096
https://www.webmd.com/diet/health-benefits-almond-butter
https://www.medicalnewstoday.com/articles/is-hummus-healthy