PrintAre You Protein Deficient? (Continued)
To make things very simple, I tell people to try to include a protein source with every meal. It can sometimes be difficult to get protein at breakfast every day (so do your best), but definitely eat the protein with lunch and dinner daily.
Here are some ways the vegetarian and non-vegetarian (from the example at the beginning) can work in proper amounts of protein in their diet.
Vegetarian ("Lacto-ovo," i.e. eats eggs and dairy products)
Breakfast — 1 egg, 1 whole-wheat pita bread, 1/2 cup strawberries
Lunch — 1/2 cup barley, 1/2 cup lentils, and large green salad with tomatoes, cucumber, sunflower seeds, and olive oil and vinegar dressing
Dinner — 1 cup spinach and eggplant, 1/2 cup quinoa with 1/2 cup kidney beans and almonds, 1 small pear
Snacks — Morning: small apple with 1 ounce cheese
Afternoon: 4 ounces Greek plain yogurt
Non-Vegetarian
Breakfast — 1 smoothie made with 1 cup plain yogurt, 1/2 cup blueberries, 1/2 cup strawberries, 1 slice whole-wheat toast
Lunch — green salad with 3 ounces chicken breast and balsamic dressing, 1 cup black bean soup, 1 small pear
Dinner — 3 ounces pork tenderloin, 1/2 cup sweet potatoes, 1 cup zucchini, 1 cup milk
Snacks — Morning: 1/2 cup sugar-free pudding
Afternoon: 3 cups popcorn
Check out this month's delicious, protein-packed recipe, Salmon Packet with Asparagus.
Read more of Lara Rondinelli's columns.
NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.
SOURCES:
Centers for Disease Control and Prevention; Nutrition for Everyone. http://www.cdc.gov/nutrition/everyone/basics/protein.html (Accessed October 6, 2011.)
United States Department of Agriculture; Choose My Plate. http://www.choosemyplate.gov/foodgroups/proteinfoods.html (Accessed October 6, 2011.)
United States Department of Agriculture; Food and Nutrition Center http://fnic.nal.usda.gov/ (Accessed October 6, 2011.)
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