Pump It Up
Experts advise consuming between 0.8 grams and 1.1 grams of protein per pound of your body weight. That's 112 grams to 154 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.
Even more important: Aim to get at least 30 of those grams at breakfast, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. (That's roughly the amount you'll get from two eggs and a cup of cottage cheese.) After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
More: Are You Eating the Right Breakfast?
But not all proteins are created equal, says Kruskall. While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.Vegetarians need to be a little more creative. Pairing incomplete proteins—peanut butter on whole-wheat bread, or brown rice and beans, for example—can pinch-hit for complete ones. Or nosh on complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.
More: The Pros and Cons of a Vegetarian Diet
PROTEIN TO GO
Try one of these easy, protein-rich snacks when you're in a hurry.
1. Jerky(1 ounce = 9.4 grams) Try beef or turkey—both make a flavorful snack.
2. Roasted Soy Nuts
(? cup = 17 grams) They're a nice break from the usual peanuts and cashews.
3. Protein Powder
(a 4 ?-tablespoon scoop = 16 grams) Keep a canister of Whey To Go protein powder at your desk for a quick protein fix. It comes in four flavors, mixes well with calories per serving.
More: Protein Sources: Which One is Right for You?
4. Energy Bars(1 bar = 10 to 12 grams) Pack a few Luna protein bars (190 calories, 12 grams protein) or Honey Stinger protein bars (190 calories, 10 grams protein) in your bag.
Try these energy bar recipes you can make at home.
5. Hard-Boiled Eggs
(1 egg = 6 grams) Cook a dozen, stick them in the fridge, and grab one when you need a high-protein snack or want to add protein to a meal. Another option: Buy Eggland's Best hard-cooked peeled eggs. Because Eggland's hens are fed organic grain, their eggs have 10 times more vitamin E and three times more omega-3 fatty acids than other brands.
6. String Cheese
(1 stick = 8 grams) Pair some low-fat string cheese (80 calories each) with an apple and a few crackers for a filling snack that will easily hold you over until your next meal.
More: 5 High-Protein Foods for Optimal Recovery
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