Are You Protein Deficient? (Continued)

eggTo 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 Lara's bio here.

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.

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Last Modified Date: March 07, 2014

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by Nicole Purcell
I got a call yesterday morning from my good - and very pregnant - friend Anna. She sounded awful. There's so much going around. Between stomach bugs and head colds and flus and allergies, it's a veritable sick fest. No good. Could I come over, Anna asked, and grab some groceries and dog food? Of course the answer was yes. If I had a dime for every time Anna bailed me out of a mess, I'd be rich. So I headed on over, picked up her credit card and went to the market. ...