Hello Reader,

Did you know that a protein-rich diet can aid in weight loss by boosting your metabolism and keeping you fuller for longer? That's right! Instead of reaching for carb-heavy snacks, try incorporating more peanuts, almonds, or walnuts into your routine.

To get the most benefits, include protein in all your meals and snacks. Many people ask how much protein they should eat daily. A general guideline is to multiply your weight in kilograms by 0.8. For example, if you weigh 70 kg, you would need about 56 grams of protein daily (70 x 0.8 = 56 grams).

If you're wondering where to find the most protein, here's a list I recently created to help track my protein intake.
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• 1 egg = 6 grams protein
• 1/2 cup cottage cheese = 12 grams protein
• 3/4 cup Greek yogurt = 16 grams protein
• 1 cup milk = 8 grams protein
• 1 cup kefir = 9 grams protein
• 1/4 cup peanuts = 9.5 grams protein
• 1/4 cup almonds = 7 grams protein
• 1/2 cup cooked quinoa = 4 grams protein
• 1/2 cup cooked lentils = 10 grams protein
• 1/2 cup cooked navy beans = 7.5 grams protein
• 5 oz chicken breasts (palm size) = 43 grams protein
• 3 oz lean beef = 25 grams protein
• 5 oz pork chops = 38 grams protein
• 1/2 of salmon fillet = 30 grams protein
• 1 cod fillet = 30 grams protein
• 1/4 cup canned tuna = 11 grams protein

Keep this list handy (I stick mine on the fridge) to easily track the protein in each meal. If you'd like more information on foods not included here, please email me your questions, and I’ll look into it for you!

​In the meantime, here are some high-protein meal suggestions you can start preparing this week.

Try this easy recipe for gluten-free almond flour-crusted salmon! Crispy, flavorful, and quick to make, it’s a healthy dinner option for busy weeknights.

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These healthy cast-iron turkey burgers are perfect for busy days when you want a quick, wholesome meal. Pair it with grilled veggies for a simple, nutritious dinner in no time! This recipe is foolproof and excellent for busy weeknights.

Try these delicious Whole-Wheat Ricotta Waffles for a healthy, high-protein breakfast! Made with whole wheat flour, coconut oil, creamy ricotta, and a hint of lemon zest, they’re perfect for a nutritious start to your day. They're easy, delicious, and packed with flavor!

Wishing you a fantastic day/week ahead!

Nena

Before you go, don't miss my healthy breakfast recipes! I firmly believe that breakfast sets the tone for the rest of your day. If you're interested in clean eating and an anti-inflammatory diet, check out my nutrition articles on the blog!

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