Incorporating Beef Protein Throughout the Day

I’m pretty good at planning dinner. I’m not so great at planning the other two meals of the day.

Let’s face it. I have limited time and energy. My husband and I both work full-time and my kids have busy extracurricular schedules. I recognize the importance of nutrition in my family’s life but also recognize I have limits so if I have to focus my efforts on one meal, it’s dinner.

This post is sponsored by the Washington State Beef Commission.

It’s the only time we’re all home and eating at the same time. It’s our time together as a family. It makes sense that it’s my priority. But the more I learn about my family’s nutritional needs, the more I realize I should probably pay a little attention to the other meals.

Currently, breakfast is the fend-for-yourself meal. Lunch is whatever they’re serving at school. Dinner is home-cooked by mom, which usually consists of a protein-rich main dish accompanied by veggie and carbohydrate sides.

And nothing about this plan is terrible. But I’ve recently learned that my family’s eating habits are pretty typical of most Americans in that we eat the bulk of our protein at night. When we do that, we’re missing out on protein’s benefits throughout the day. These include:

● Increased satiety. Protein makes you feel fuller for longer which can help avoid hunger and snacking later in the day.
● Stable blood sugar. Avoid that mid-afternoon crash by replacing some of your carb-laden lunch with more protein to keep your blood sugar more stable throughout the afternoon.
● Energy. Eating at least 4 ounces of high-quality protein from foods like beef at each meal provides your body with energy to lead an active lifestyle.
● Weight management. Research has shown exercise is more effective for weight management when paired with a higher-protein diet, and beef provides the amino acids necessary for building and replenishing muscles.

When we spread our protein intake throughout the day, we reap the benefits all day long. We stay fuller longer and maintain consistent energy all day.

But as a busy mom, I’m still operating on limited energy resources. The truth is I just can’t offer a freshly cooked homemade meal three times a day. Here are some ways I’ve found to offer my family good, protein-rich options even when I’m not serving sit-down meals:

● Breakfast casseroles: make one on the weekend and feed the fam all week. All they have to do is heat-and-eat!
● Pre-made breakfast sandwiches: same as above; they just have to heat and assemble.
● Beef jerky: an ounce has 12 grams of protein! Grab-and-go doesn’t get much easier.
● Leftovers: dinners are protein-packed, and so are your lunches if you take leftovers! The thermos is your friend here.
● Salad: pre-cook steak or seasoned ground beef and throw it on top of a salad.
● Deli meats: deli meats like roast beef are great on sandwiches, wraps, or in salad and offer easy lunchtime protein.

So, see if there are ways to spread your (and your family’s) protein intake throughout the day so you can reap protein’s benefits during all of your waking hours. Even better – roundtable it at your next family dinner and see what creative ideas you can all come up with together!