I’ve always been a heavy exerciser and I’m now 65 and still walking or biking 45 minutes a day. Exercising has helped to control my weight, kept my cholesterol in check, and given me energy to power through the day.
So, I was surprised last week when I started my walk that I felt so tired I just wanted to sit in a chair for a while and catch my breath. Since I don’t have the finances to run to the doctor every time I feel out of sorts, it was up to me to find out what was going on and correct the problem.
Thankfully it was an easy fix and I just needed to add more protein to my diet. Here are some foods that will help your power through your day.
A scrambled egg or omelet can really hit the spot, but when you need to be out the door in a hurry you may not have time to indulge in these tasty dishes.
Some advance preparation can really help you out. Boil as many eggs as you want in a sauce pan and stick them in the frig for a grab-n-go breakfast the next morning.
You can also scramble eggs the night before and fill a tortilla with eggs, sausage or bacon, hashed browns and cheese. Bake at 400 degrees for 15-20 minutes. Wrap them up and refrigerate, and you will just have to microwave a minute or two and you have a nice hot breakfast.
One large egg contains six grams of protein.
My favorite breakfast food is a nice hot bowl of oatmeal but if you add brown sugar, and raisins it can taste too sweet. A fourth of a cup of peanuts has seven grams of protein and adds some delicious crunch.
Cottage cheese is delicious right from the carton and if you buy the low-fat version, it’s a whopping 28 grams of protein per cup
Cottage cheese can be added to lasagna, spread on toast, or as a tasty addition to pancakes or waffles. Mix with fruit and you have a good-for-you dessert that won’t break the calorie bank.
Tuna can be a pain in the neck for a working lunch. Put it into an air-tight container, and then you have to find a frig to store it until lunch time. When you’re finished eating, you have to rinse out the dish and then bring it back home.
Thankfully, tuna comes in a convenient pouch so you don’t have to worry about opening a can. Each pouch has sixteen grams of protein and will fill you up so you’re not tempted to hit the vending machine later.
It’s delicious right from the pouch and all you need is a plastic spoon.
I would love to shake the hand of the person who first created peanut butter. Give me a peanut butter and jelly sandwich and I am in heaven. My first husband Frank would make me one of these delicious sandwiches to take to work, and I would usually have it eaten before I finished the ten-minute walk to the bus stop.
Now there are convenient single serving cups so you can carry it in your purse. It’s delicious as a dip for veggies, smeared on a banana, or as a spread for your favorite sandwich. As a bonus, it has about eight grams of protein.
Feel free to add your own special touch to these ideas and it’s fun to experiment with different combinations and textures.