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HEALTH
Eat Right
Punch up your diet with protein
Starting to feel sluggish as soon as second period ends? You may not be getting enough protein, girl, which is packed with energy and essential for a healthy diet and a strong bod. Research suggests that we all need at least 45 grams of protein daily, depending on your body weight. We’re making over every meal to ensure you get enough of the good stuff every time you fill up your plate.
For breakfast:
Instead of Pop Tarts or cereal, try…
2 scrambled eggs with parmesan cheese and an English muffin or toast
Here’s why: Eggs are loaded with protein—each one has 6 grams of the stuff. Just an ounce of parmesan cheese has 10 grams of protein. Whip ‘em up and serve with a toasted whole grain English muffin. Always rushed in the a.m.? Try a carton of egg beaters instead—microwave ½ cup for one minute, serve on top of your English muffin, and poof: presto egg sandwich!
For a mid-morning snack:
Instead of a granola bar, try…
1 cup of yogurt topped with granola and berries. Sneak in another 10 grams with a healthy cup of yogurt. Berries are delish (and loaded with antioxidants), and granola adds filling fiber.
For lunch:
Instead of a Hot Pocket or leftover pizza, try…
A chicken sandwich on whole wheat bread with lettuce and tomato.
Here’s why: As far as protein goes, you can never go wrong with chicken—just stay away from the fried, greasy kind! Toss some almonds and an apple for an added boost. Enjoy the energy you’ll have all afternoon! Veggie girls will love a whole wheat pita filled with hummus, sprouts, avocado, lettuce and tomato. Chickpeas (the main ingredient in hummus) have about 15 grams of protein in just one cup.
For an Afternoon Snack:
Instead of potato chips or popcorn, try…
Crackers or toast spread with peanut butter. PB is loaded with protein and super filling, so you won’t feel the need to keep snacking. Look for the natural stuff without all the added sugar.
For Dinner:
Instead of swinging by McDonald’s, try…
A homemade hamburger. Make your own patties out of super lean ground turkey (about 22 grams of protein), and add in any veggies or spices you’re craving. Our tip? Toss in some yummy cooked lentils, which boast over 18 grams of protein in one cup.
Here’s why: You’ll get much more satisfaction out of this delish entrée knowing the work put into it, and you can gladly say buh-bye to the fast food coma! Not a meat eater? Skip the turkey and craft your own veggie burgers. Black beans and mushrooms make a great base.
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