If you increase your protein at each meal, you’ll notice how full you’ll feel and for longer. To increase your dietary protein, you need to know how much is in a serving. Here are some examples:

• 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards.
• 1 ½ cups of low-fat cottage cheese or greek yogurt
• 5-6 whole eggs
• 4 whole eggs and an ounce of cheese (also 25-30g of fat)
• 8 egg whites
• 1 ½ cup cooked lentils
• 1 cup cooked oatmeal with 2 tablespoon peanut butter + 2 tablespoon flaxseed
• 5 oz lean broiled sirloin
• ½ cup peanuts

Try to keep the protein sources as lean as possible. For instance, a chicken breast is a much better option than pork sausage. What are some of your favorite sources of protein? Comment below.