Protein Power  

Since protein is the building block of our muscles,  protects our immunity, and helps us feel satisfied,  it is important to get enough protein in your daily diet. 

Aim for an amount of protein in grams that is equal to HALF your weight in pounds. For example, if you weigh 150 pounds, your daily goal would be 75 grams. 

And recent research shows that to maximize protein synthesis in the body, it's best to spread your intake throughout the day. So for this example, shooting for 20-25 grams at each meal and 7-10 grams with snacks is optimal.

Pay special attention to mornings since most people aren't used to eating a protein-rich breakfast. Try the Mini Spinach Quiche recipe below for a quick delicious breakfast you can make in advance. Store in the fridge and pop them in the microwave for a minute. Pair with a piece of fruit and you've got a great start to your day!

To help you estimate your protein intake, here is a list of foods and their approximate protein content.

Food                                                     Grams of protein

1 cup chicken, cooked                                    43

1 cup turkey, cooked                                       41                   

1 cup canned soybeans                                  29

3 ounces roast beef or pork                            26

3 ounces fish, cooked                                      25       

3 ounces ground beef, cooked                       22

1 cup plain Greek style yogurt                         22

4 ounces tempeh                                              21

3 egg whites                                                      21       

3 ounces ham, cooked                                    18       

1 cup lentils                                                       18

4 ounces firm tofu                                             18

1 cup soy nuts                                                   17       

1 cup canned beans                                         15

1 cup Kashi GoLean cereal                             13

1 Grande Starbucks Nonfat Cafe Latte          13

½ cup cottage cheese                                      13

1 cup plain yogurt                                              12

1 cup egg substitute                                         12

3 tbsp 100% whey protein powder                 12

1 cup cooked Barilla Plus Pasta                     10

1 cup flavored yogurt                                        10 

1 veggie patty                                                    10

1 cup milk                                                            8

8 ounces canned green peas                           8

1/2 cup cooked edamame                                8

1 cup soy milk                                                     7

1 ounce Cheddar cheese                                  7

1 ounce nuts                                                        7

1 large egg                                                          7

1 slice Arnold Grains and More Double           7

    Protein Bread

6 oz. soy yogurt                                                   7

1 cup oatmeal, bulgur, rice, or quinoa,             6

    cooked         

2 scoops (25 grams) pea protein powder       6                                                     1 tablespoon peanut butter                                4

1 tablespoon almond butter                               2

To make things easier to remember, you can use this rule of thumb: 

• One ounce of most animal proteins (meat, poultry, fish, egg) contains about 7 grams of protein. So 3-4 ounces gives you 21-28 grams of protein, just the right amount for most people at each meal.
• 1 cup of cow's milk or fortified soy milk also contain about 7 grams of protein.

Mini Spinach Quiches

Ingredients 

• 1 tablespoon extra-virgin olive oil
• 2 garlic cloves, peeled and chopped
• 6 cups fresh baby spinach, chopped
• 2-3 tbsp chopped red onion, optional
• 8 cherry tomatoes, halved
• 4 large eggs, lightly beaten
• 1 cup cottage cheese
• 1 tbsp flour
• 1/4 cup grated Parmesan cheese, plus 2 tablespoons
• 1/4 teaspoon black pepper
• 1 pinch cayenne pepper

Directions

1. Preheat the oven to 375 degrees. 
2. Heat the oil in a large skillet over medium-high heat. Add the garlic,stirring gently until golden brown. Add the spinach to the pan in batches, stirring constantly until cooked and wilted. Remove from the heat.
3. Mix the eggs, cottage cheese, flour, cooked spinach, red onion, tomatoes, 1/4 cup Parmesan, black pepper and cayenne pepper in a medium bowl. Spray 10 muffin cups or small custard cups with nonstick cooking spray.
4. Divide the egg mixture evenly between 10 muffin cups; sprinkle with the remaining Parmesan cheese.
5. Bake until puffy and set, about 15-20 minutes. Remove from the oven and run a knife around the edges of each muffin cup; serve warm or cool and refrigerate. To reheat, remove from container and heat in the microwave on high for about 1 minute.

 Serves: 5 (2 each)

Adapted from daisybrand.com