Add beans to soups.
Keep a variety of canned beans in your pantry as a go-to source of versatile, shelf-stable, healthy protein. Toss half a cup into low-calorie soup for a heartier dinner. Add a half of a cup to rice (and trim your typical rice serving in half) for a protein- and fiber-rich side dish. Swap beans into your main meals to replace meat, like in these recipes: Bean Bolognese, Black Bean Enchiladas, or Vegetarian Chili. One cup of beans adds 13 to 18g of protein, depending on the type.
Make oatmeal with milk.
If you’ve been mixing your oatmeal with water to save calories, add milk back to the bowl. Not only will you be adding healthy protein, you’ll also make your oatmeal creamier and more filling. A great ratio is equal parts milk and water, according to Slate.com. Make a 1/2 cup of uncooked oats (5 grams of protein) with 1/2 cup water and 1/2 cup fat-free milk (4 grams of protein).
Top salad with an egg.
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Your average egg contains about 6 grams of healthy protein. “Regardless of how you cook it, adding an egg to a salad instantly transforms it into a rich, satisfying meal that fills the belly,” wrote blogger Sarah Kagan on Epicurious.com. She recommends starting with hearty greens to help balance the egg’s creaminess, like radicchio, frisée, arugula, butter lettuce, or black kale. Kagan suggests hard-boiled eggs for larger pieces, and soft-boiled or poached to allow the yolk to mix in with the dressing. The egg will function a bit like oil, she says, adding texture without strong flavor.