10 Easy Ways To Include Protein In Any Meal Of The Day

(Source: dailyburn)

(Source: dailyburn)

Our muscles do so much more for us than we may realize - they support our joints to reduce arthritis pain, stop us from falling if we miss a step, help us recover from surgery and fight illness or infection.

Unfortunately, as we grow older, our muscle mass decreases. So, we really need to take extra care of our muscles by eating enough protein and exercising! Some good sources of protein are meats, fish, chicken, turkey, dairy foods, beans, nuts, seeds, and whole grains. It’s best to spread your protein intake throughout the day rather than in one meal. Below are 10 easy ways to include proteins in any meal of the day:

Breakfast

1. Add yogurt, nuts and seeds to your favorite breakfast cereal or porridge. You might like to give this flax and blueberry vanilla overnight oat recipe a go!

Oats with blueberries, pecan nuts (Source: dailyburn)

Oats with blueberries, pecan nuts (Source: dailyburn)

2. Start your day with eggs! Enjoy eggs with toast or in an omelet.

Poached Eggs on Toasted Brioche with Garlicky Mushrooms (Source: kitchenculinaire)

Poached Eggs on Toasted Brioche with Garlicky Mushrooms (Source: kitchenculinaire)

Lunch

3. Add cheese, ham or any alternative meat that you like in a sandwich.

Sandwich (Source: livestrong)

Sandwich (Source: livestrong)

4. Add some tuna, beans, nuts or egg on top of a salad.

Nicoise salad recipe with eggs, tuna, olives, lettuce, beans (Source: tumblr)

Nicoise salad recipe with eggs, tuna, olives, lettuce, beans (Source: tumblr)

Dinner

5. Fill 1/4 of your plate with protein-rich food at dinner - red meat, chicken, turkey, fish, eggs or legumes (e.g. chickpeas, beans)

Steak with salad (cucumber, olives, tomatoes, lettuce) (Source: groupon)

Steak with salad (cucumber, olives, tomatoes, lettuce) (Source: groupon)

6. If you are vegetarian, include tofu, lentils, beans or some dairy with dinner. You will love this recipe: No-meat meatballs and spaghetti.

No-meat meatballs (pinto beans) with pasta and tomato sauce (Source: kblog.lunchboxbunch)

No-meat meatballs (pinto beans) with pasta and tomato sauce (Source: kblog.lunchboxbunch)

Snacks

7. Add some cheese or peanut butter to your crackers.

Cheese platter with camembert, cheddar, grapes, walnuts(Source: steviemikayne)

Cheese platter with camembert, cheddar, grapes, walnuts(Source: steviemikayne)

8. A yogurt pot or pudding cup makes a delicious snack between meals.

Yoghurt with blueberries and raspberries (Source: contigosalud)

Yoghurt with blueberries and raspberries (Source: contigosalud)

9. Drink more milk throughout the day.

Bottle and glass of milk (Source: recipecorner)

Bottle and glass of milk (Source: recipecorner)

10. Add nuts to your salad or have a handful of nuts as a snack.

Rocket, beetroot, walnuts and feta (Source: recipetineats)

Rocket, beetroot, walnuts and feta (Source: recipetineats)