Protein is one of the key components for getting the best out of your workouts. It helps repair your muscles after exercise and gets them prepared for the next time you workout.
Depending on your weight and how intense your workout is, you need to consume around 82-130g of protein per day. Sometimes reaching these numbers can be hard and a little boring, if you are eating the same protein-rich foods each day. So, here are a few great ideas to use everyday ingredients to reach your daily protein intake.
Walnuts instead of Breadcrumbs
Chop some toasted walnuts to coat chicken or fish. You can mix them with your usual breadcrumbs or cook them on their own. Each quarter-cup contains 4 grams of protein and 2.5 grams of omega-3 fatty acids.
Cottage Cheese in Pancakes
Switch the milk in your favorite pancake recipe for low-fat cottage cheese. A cup of cottage cheese contains 28 grams of protein. It won’t change the pancake texture and will taste delicious.
Quinoa in Soup
Quinoa has 8 grams of protein per cooked cup and is a great whole grain to incorporate into your diet. Add it to soups or stews to add some flavor and texture.