Supplement protein from breakfast
Including protein-rich foods in breakfast can help limit early feelings of hunger and maintain stable energy throughout the day.
One of the signs of protein deficiency is quickly returning to hunger just after breakfast. Therefore, increasing protein from the beginning of the day is an effective way to improve feelings of fullness for longer.
Combine snacks with protein
With a snack, you can easily supplement about 15-20 grams of protein by combining familiar foods with available protein sources. For example, use Greek yogurt or low-fat fresh cheese as dipping sauce to eat with vegetables and biscuits or combine chicken with fruit.
Replace food with a richer protein version
Small changes in daily ingredients also help increase protein intake significantly. Greek yogurt and fresh cheese are not only rich in protein but also supplement calcium and beneficial bacteria that are good for digestion.
You can also try bean or whole grain noodles to increase 5-10 grams of protein per serving compared to regular noodles.
