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.
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 brownbag favorite: Spread whole wheat bread with whole gran mustard. Top with turkey, cheddar cheese, thin slices of green apple, and spinach.
It isn’t just an appetizer at Japanese restaurants. You can find these soybeans in the frozen section of many super markets. 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 onions. Toss with like juice and olive oil.
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, sliced chicken, and a sprinkle of sunflower seeds or silver almonds Drizzle with you favorite dressing. You can have ths one warm or cold.
Keep canned salmon (in water) in your pantry for a quick, healthy lunch. It’s high in protein (17 grams in 3 ounces) and a 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.
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). Sauté 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.