Easy to Follow Protein Diet


A well-balanced diet should consist of the daily recommended dietary allowances of protein for a person’s body type. According to the Center of Disease Control and Prevention, protein is in many foods that most Americans eat on a daily basis. Foods like meat, cheese, eggs, nuts and grains are conveniently packaged and readily available for those who want to follow an easy protein diet.

Breakfast: The Most Important Meal of the Day

Choose protein-enriched foods like eggs, yogurt and milk for the first meal of the day. The American Egg Board’s website says one large egg provides 6.29 grams of protein. Try a two- or three-egg omelet, scrambled eggs with cheese or boiled eggs. Eat flavorful yogurts. Add almonds or walnuts for additional protein. Have a cup of milk with a high-fiber cereal.

Snack on Something Light and Healthy

Eating a serving of almonds, walnuts, shelled sunflower seeds or a cheese snack easily adds the additional amount of protein you need for a healthy diet. Simply store a small bag or container at your work desk station, in your bag or in your car. Unsalted nuts are a healthier option for those who need to watch their daily sodium intake. Snack on a serving of string cheese or cheddar cheese cubes.


Lunch allows you to get creative with your food selection. You can eat light by making a salad filled with protein. Add chick peas, grilled chicken, seafood, eggs and beans. Sandwiches are easy to make right at home. Add grilled chicken, salmon, turkey or tuna fish to your sandwich. Vegetarians can try cheese, hummus or bean dip along with fresh vegetables on their sandwiches. If you are eating on the go, www.subway.com offers over six sandwiches that contain 18 grams of protein or higher.

Protein Packed Dinners

Plan to make a protein-enriched dinner by baking, grilling or pan searing seafood. Seafood is easy to prepare and goes well with whole grain rice. Bake chicken and add a side of noodles and vegetables. Both vegetarians and vegans alike can get protein from tofu and brown rice or tofu and whole grain pasta. Beans like navy, lentil, and lima provide an excellent source of protein for both meat eaters and vegetarians. If you need a quick and easy solution to dinner, try a tuna melt.

Snacking in the Evening

Eating your favorite dried fruit and a spoonful of nuts, drinking a tall glass of chocolate milk or treating yourself to a cup of frozen yogurt are all easy ways to consume protein. If you prefer fresh fruit, try mixing a few apple wedges, seedless grapes and almonds in a bowl.

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