Fish, legumes, tofu, tempeh, nuts, and seeds serve as excellent sources of protein, but we tend to overlook them come mealtime. For at least one meal each day, highlight an alternative protein.
For breakfast, stir some ground flaxseed or nuts into your oatmeal. At lunch, opt for the baked salmon sandwich or try a tofu stir-fry. Make a rich lentil stew for dinner, and sprinkle some sunflower seeds on your side salad.
Daily Snack Idea:
Blueberries and Yogurt
Limit your intake of proteins high in saturated fat, such as many cheeses and red meats, to a couple of servings a week.
Stick with your food journal.
Is your family not excited about your efforts to eat better? Talk to them -- but ease into the conversation. Explain your motives, let them respond, and then ask for support. Perhaps they can get their own breakfast, for instance, if they don't like yours. Or you can plan healthy dinner choices together. If they keep thwarting your efforts, speak up.