Protein is of utmost importance for women’s health, maintaining everything from muscle to hormone production. Most women do not fulfill their daily required value of this nutrient. Protein is especially significant for women during pregnancy, recovery after exercise, and as one ages. Knowing how to increase protein intake could create an impact on a woman’s energy level, satiety, and general well-being.
Complete vs. Incomplete Proteins
Not every protein for women is equal. Complete proteins contain not all but nine essential amino acids which cannot be synthesized by our body. Animal foods such as eggs, dairy, and meat contain complete proteins. Plant sources, on the other hand, commonly contain incomplete proteins; however, by combining different plant foods, one may create complete protein profiles. This knowledge can be especially useful when meal planning for daily female-oriented protein intake.
Morning Protein Ideas
Breakfasting on protein keeps blood sugar levels steady and satiation longer. Dive into your breakfast bowl with Greek yogurt or whip up a superfast vegetable omelette. Overnight oats made with milk and a spoon of nut butter are another easily accessible option. Throw in some seeds like chia or hemp for a serious protein boost.
Protein-Rich Lunches
From chickpeas to hard-boiled eggs to grilled chicken, there are so many ways to pack daytime meals with protein! Mason jar salads are a fantastic plate for those cooped up at work. Wraps laden with hummus and veggies will keep the protein coming. Soup can be lentils or beans tossed together in batches and reheated, making wonderful, protein-laden lunches throughout the week.
Dinnertime Selections
Dinner opportunities include more of the protein that women need according to their situation. Fish like salmon, protein and omega-3 fatty acids, is good for heart and brain health; stir-fries, being tofu and tempeh’s specialty, can also deliver. Quinoa, as a side, provides complete protein on any plate. There’s always a chance to increase protein intake with an alternative to standard pasta with legumes.
Snack Attack
Hunger pangs between meals are notorious for ruining healthy eating plans. Keep your protein-rich snacks handy to eliminate hunger. Walnuts, string cheese, or apple slices with nut butter make ideal snacks. Edamame can be prepped in advance and served cold. Greek yogurt with a dash of granola gives probiotics alongside protein helping the gut.
Plant Protein Sources
Many women are incorporating more plant-based meals into their routine. There are luckily many good plant sources of female protein! Lentils, chickpeas, and black beans form the basis of so many wonderful dishes. Nutritional yeast gives a cheesy flavor and boosts the protein intake. Pumpkin and sunflower seeds are great salad toppings and contribute good protein.
Conclusion
Fiddling a bit can increase protein concentrations in familiar dishes. Yogurt is replaced by Greek for double protein. Switch from standard bread to sprouted grain for added protein by several grams for each slice. Wherever possible, replace ricotta in dishes with cottage cheese for best protein for women. These substitutions are easy and contribute immensely toward higher nutrition for women.
