Power through your day with protein

The majority of us tend to eat a lot of our protein during our evening meal instead of getting 25 to 30 grams of protein per meal per day. The key is to spread your protein intake throughout the day, to help control appetite. Here are some great tips to help add more protein to all of your meals.

Breakfast: Starting your day with breakfast that includes protein may help you feel satisfied, helping you feel fuller throughout the first half of your day. Instead of grabbing a regular granola bar when you're heading out the door, try a granola bar with at least 10 grams of protein. Greek yogurts are a quick way to add 12 to 15 grams of protein to your breakfast. Make egg muffins or burritos ahead of time for quick breakfast options. Try adding peanut butter or milk instead of water to your oatmeal or smoothie in the morning.

Lunch: If you find yourself eating out often, grabbing something from the vending machines or eating a salad lacking protein, adding enough protein to lunch will keep you full throughout the afternoon, which will help you resist snacking. Try adding lentils and beans to your salads or wraps for added protein. Don't forget hard-boiled eggs, which contain 6 grams of protein each. Top your fruit with a ½ cup of cottage cheese to get an extra 13 grams of protein. Need an afternoon snack? Try a half a cup of edamame which has 11 grams of protein or an ounce of nuts containing 6 to 7 grams of protein.

Dinner: Your evening meal is most often the easiest to prepare a protein dish for, whether you have soup or stew cooking in your slow cooker or your favorite chicken or pork cooking in the oven. If you're looking for a variety of protein options, stop by your Hy-Vee Meat & Seafood Department. Shrimp can make a great addition to stir-fry with your favorite vegetables. There are a variety of prepared protein options that include chicken or beef fajitas or beef or chicken kabobs which only take a few minutes to cook. A good rule of thumb to remember: 3 ounces of flank steak, ground beef, ground turkey, chicken breast, pork chop and most fish all contain approximately 21 grams of protein.

Quick & Easy Protein: Protein smoothie powders like Kura, which is the Dietitian Pick of the Month, can be added to smoothies for added protein throughout the day. One scoop of Kura™ has 14 grams of protein and contains probiotics. It can be added into a smoothie with a cup of milk, peanut butter, spinach and your favorite fruit to get around 25 to 30 grams of protein. Besides being high in protein, Kura has other great benefits including no added sugar, no preservatives, no artificial sweeteners, flavors or colors, no gluten and no high fructose corn syrup. Protein powders like Kura are great to use after workouts to help recover muscles or as a quick meal replacement for busy days.