Power Through Your New Year Resolutions With Protein-Packed Beef


By Elesha Ergle, RDN


Well, it’s that time of year again.


All of us searching frantically for the magic potion to make us exercise and eat healthier.  I will admit…I did spend January 1 trying to figure out how to get more protein in my kids’ diets and trying to explain to my 10-year-old boy how peanut butter is not the best sole source of protein.  Protein is an essential nutrient that our bodies need retain and build lean body mass (muscle). At only 173 calories per 3 ounce serving, beef has a whopping 25 grams of protein, which is almost half of our daily value in one serving!  To get 25 grams of protein from peanut butter, you would have to eat 6.5 tablespoons that would equal 613 calories. Curious about what 25 grams of protein looks like? Check out this page from Beef. It’s What’s for Dinner.


Beef Up Your Breakfast

Our grandparents would say breakfast is the most important meal of the day, and I would agree. Not eating breakfast can cause you to over eat at other meals throughout the day.  Start your day with these Beef and Egg Breakfast Mugs. Quick, easy, and so versatile!  Let the kids decide what they want to add to their creation, and feel confident you’ve started the day with 21 grams of protein and only 181 calories.


Snack Attack

It’s 10 a.m. and your lunch break is still a couple of hours away. How can you incorporate beef at snack times?  Try keeping a bag of your favorite flavor beef jerky nearby, or go for these tasty Beef Jerky Granola Bars.


Lift Those Leftovers for Lunch

Lunch time can be especially difficult during the work day.  Fast food isn’t always a good option, and often we don’t have time to search out a healthy place to dine.  Make a resolution to pack your lunch with healthy, protein-filled beef options.  Revive your leftovers!  Use steak in Steak and Bleu Cheese Wraps that are tasty and portable or hamburgers in Burger on a Salad. Your coworkers will be jealous of your tasty lunch creations!


Dinner…and Dessert! 

Like they say, Beef. It’s What’s for Dinner! Keep your dinnertime routine going with this simple recipe for Tender Juicy Skirt Steak, or try this Low Calorie Beef and Broccoli Stir-Fry.  Keep your grill going during the colder months and grill sirloins, filets or lean beef burgers.  Don’t deny yourself a small sweet treat occasionally.  Try these Peanut Butter, Hazelnut Spread and Beef Jerky Cookies for an after-dinner treat that has 5 grams of protein per serving.


The key to maintaining your New Year resolutions is planning. Plan and pre-prep meals on the days when you aren’t as busy. Don’t set yourself up for failure by making resolutions that are too difficult to maintain; start slow, and know your schedule and limits. For more lean beef recipes, and more information on beef from pasture to plate, visit Beef It’s What’s For Dinner.  Happy New Year!



State Checkoff color_nobackgroundThis article was funded by the Alabama Beef Checkoff Progam. Paid for by Alabama beef farmers and ranchers. 

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