Protein is for everyone
Protein supports satiety, muscle maintenance, and recovery. Most people need better distribution across the day, not extreme amounts at dinner.
Affordable protein sources
Eggs, yogurt, fresh cheese, legumes, canned fish, chicken, and tofu are practical staples.
Spread intake through meals
Include protein at breakfast, lunch, snacks, and dinner for steadier appetite and energy.
Fast high-protein meals
Egg omelets, chickpea salads, chicken bowls, lentil pasta sauces, and hummus plates are simple options.
Avoid common mistakes
Do not rely only on meat, and do not forget vegetables and fiber. Balanced plates make protein habits sustainable.
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