There are no miracles or shortcuts when it comes to eating healthy. But there is one ingredient to spotlight in all of your dishes, says nutritionist Charles Orrico: Protein.
Protein is an important molecule for the human body: It helps repair tissues and muscles, supports metabolic function, supports the immune system, and more. When you re not getting enough protein, you likely feel fatigued and hungry—as well as a few other bad side effects.
Orrico also advises that menu planning is key to eating better. All of the below meals can have a side of chicken or beef bone broth (between 8 and 10 grams of protein per cup, along with other minerals, vitamins, and collagen) as well as low glycemic index vegetables like leafy greens, broccoli, cauliflower, bell pepper, cabbage, mushroom, and artichokes.
- White fish cooked with lemon, garlic, and herbs with a side kale salad made with quinoa and walnuts.
- French omelette of three eggs with any vegetables you like mixed in. Eggs are one of the highest quality proteins, as well as rich in vitamin B, to regulate the nervous system.
- A faux-Ceasar salad made with broccoli, chickpeas, and a yougurt-based dressing.
- Lentil salad with cheese, asparagus, and tomatoes. Sprinkle yeast on top for a surprising flavor that also adds a ton of protein.
- A piece of toasted sourdough bread with cottage cheese on top, sprinkled with flax seeds and pistachios.
