A sports dietitian shares 4 high-protein meals you can make without eggs, from breakfast to dinner

A sports dietitian said she gets plenty of protein from foods like oatmeal, lentils, and lean meats.

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• A sports dietitian shares what she eats instead of eggs to get enough protein throughout the day.Get Your Protein Fix Without Eggs: A Sports Dietitian's Guide

  Protein-Rich Alternatives to Eggs

  Soaring egg prices have many reconsidering their protein intake. But fear not! Registered sports dietitian Nancy Clark shares her tips on getting adequate protein without relying solely on eggs.
  • Oatmeal: Rich in protein (6 grams per half-cup) and fiber, providing a balanced and filling meal.
  • Nuts and Seeds: Walnuts and almonds offer 4-6 grams of protein per ounce, along with healthy fats and fiber.
  • Beans: Legumes like lentils and chickpeas pack a protein punch, with lentils containing about 18 grams per cup.
  • Dairy: Milk, cheese, and cottage cheese are excellent sources of high-quality protein.
  • Lean Meats: Ground beef, turkey, and other lean cuts provide protein for satisfying meals.
  **Aim for 20-30 Grams of Protein per Meal** Clark recommends building meals around a variety of protein sources to achieve this goal. For example, oatmeal with nut butter and milk can provide over 30 grams of protein.

  Sample Meal Plan

  Breakfast: Oatmeal, Nut Butter, and Dairy Combine oatmeal, almond butter, and milk for a protein-packed, fiber-rich breakfast that fuels muscles and boosts energy. Lunch: Lentil Soup with Homemade Almond Flour Bread Nutrient-packed lentil soup with high-protein homemade bread made from almond flour provides a satisfying and protein-rich lunch. Snack: Nuts, Seeds, and Cheese Cottage cheese with olive oil, nuts, or cheese cubes offer a convenient way to stay satiated and meet protein needs between meals. Dinner: Mexican Lasagna Clark's Mexican lasagna recipe utilizes lean ground beef or turkey, beans, and corn tortillas, layered with cheese, for a protein-packed and customizable dinner option.

  Benefits of Protein

  Protein plays a crucial role in:
  • Muscle building and maintenance
  • Energy production
  • Satiety
  **Adults should aim for 0.36 grams of protein per pound of body weight daily, or up to 0.7 grams to maximize muscle gains.**