How to Add More Protein to Your Meals for Better Blood Sugars! By: Jessica Hrdlicka MS, RD, LD/N, CDCES
Need a little help getting there? Check out the eight simple ways below to make your meals higher in protein: 1. Sandwiches and Wraps: Add a High-Protein Spread If your sandwich of choice is turkey and cheese, you may already be getting a decent amount of protein. Consider adding a strip of grilled chicken to boost the protein you’re already getting. Look to your condiments as another opportunity to increase the nutritional value of your meal. Instead of mayo or mustard, use hummus Greek yogurt or tzatziki as a spread. For a sandwich like a PB&J, enjoy a higher-protein side, like cottage cheese with fruit or baby carrots with hummus. Protein: Hummus (2.49 g per 2 tablespoons (tbsp) low-fat plain Greek yogurt (5.7 g per 2 ounces (oz) cottage cheese (12.1 g per ½ cup) 2. Salads: Level up Your Toppings Loading up on veggies of all different colors helps you get lots of the plant-based nutrients you need for overall health, but it can be easy to skimp on protein when you’re serving up salad. Think about adding a protein like tuna, chicken, tofu, or steak. Plant based options can be tofu, tempeh, quinoa or beans. Then, consider mixing in nuts or seeds to add healthier fats, fiber, proteins, and a crunch. Depending on the flavor or style of your salad, you can add a variety of beans, like black beans for a Tex-Mex–inspired salad or edamame (soybeans) with Asian-inspired flavors. You can also make your own Greek yogurt–based dressing for more protein. Protein: Tuna (20.3 g per can) turkey patty (24.6 g per patty) black beans (7.25 g per ½ cup) edamame (9.25 g per ½ cup) 3. Soups: Mix in Beans and Lentils Depending on the flavor profile of your soup, you can try adding beans and lentils for plant-based protein like tofu or ground meat. Or try Bone Broth for a higher protein base. Protein: Lentils (8.95 g per ½ cup) white beans (9.5 g per ½ cup) ground chicken (19.8 g per 3 oz) tofu (21.8 g per ½ cup) nutritional yeast (5 g per 2 tbsp) 4. Pizzas: Try a High-Protein Crust If you enjoy animal protein, you’ve got plenty of options, such as grilled chicken, chicken sausage, and turkey meatballs. If you’re making your own pizza at home start with a high-protein crust like one made from chickpeas such as the Banza pizza crust, which packs more protein than a white-flour crust. Protein: Grilled chicken strips (25.9 g per 3 oz) Turkey meatballs (12.2 g per 3 oz) chickpea pizza crust (4 g per quarter pie) 5. Grain Bowls: Pick Protein-Packed Toppings If you’re making a quick meal opt for quinoa as your base, which is naturally higher in protein. Add beans, chickpeas, nuts, seeds, and/or your favorite animal based proteins. Consider using hummus or Greek yogurt as your sauce for more protein than other dressings or sauces. Protein: Quinoa (8.14 g per cup) chickpeas (5.35 g per ½ cup) almonds (6.01 g per 1 oz) sunflower seeds (5.47 g per 1 oz) pumpkin seeds (8.45 g per 1 oz) steak cubes (17.31 g per 3 oz) grilled chicken strips (25.9 g per 3 oz) 6. Pasta/Noodles: Swap in Bean-Based Noodles Top noodle dishes with chopped chicken, seafood, or tofu for added protein. And if you’re making your own pasta dish at home, start with bean- or lentil-based noodles, which tend to be higher in protein and filling fiber. For creamy sauces, blend in some cottage cheese or Greek yogurt. On top, add some pine nuts or pumpkin seeds for protein and crunch: Protein: Meatless crumbles (23 g per cup) grilled chicken strips (25.9 g per 3 oz) shrimp (20.4 g per 3 oz) chickpea penne (11 g per 2 oz) lentil spaghetti (13 g per 2 oz) pine nuts (3.88 g per oz) pumpkin seeds (8.45 g per oz) 7. Pack a Mini Charcuterie Board You can create your own high-protein grab-and-go protein box by combining a little bit of deli meat, some cheese, edamame, and nuts as an easy meal option. Mix up the ingredients for variety so your routine doesn’t start to feel stale. Protein: Turkey slices (2.37 g per slice) provolone cheese (7.17 g per oz) edamame (9.25 g per ½ cup) walnuts (4.31 g per 1 oz) pistachios (5.95 g per 1 oz) 8. Smoothies: Add Protein Powder If you don’t have much time for a midday meal or much of an appetite, there is nothing wrong with having a meal-replacement shake or a smoothie for lunch, as long as you have all of your other essential nutrients in there such as your favorite fruits and veggies with Greek yogurt and/or a high-protein milk such as fairlife milk. And protein powders can help fill the gaps. Look for high-quality brands that have a seal on the label from a third-party organization that verifies the ingredients and amounts in protein powders and other nutritional supplements, such as USP and NSF Certified for Sport. For more information on diabetes management, chronic kidney disease weight loss and nutrition or to schedule your CGM Class call 561-659-6336 ext 8012 to schedule an appointment today. Please enjoy our April 2025 Living Well with Diabetes Newsletter! Burnout By: Carol Kreider, A.R.N.P. Burnout from managing chronic endocrine disorder, such as diabetes, hypothyroidism, or endocrine disorders, is a real and valid challenge. The constant need to monitor symptoms, follow strict routines, attend appointments, and adjust medications can be exhausting. Over time, this can lead to emotional fatigue, frustration, or even disengagement from self-care. Here are practical ways to manage and recover from burnout: 1. Recognize the Signs Symptoms like apathy, irritability, fatigue, feeling defeated, or avoiding self-care tasks may signal burnout. Acknowledge these feelings without guilt because awareness is the first step toward change. 2. Simplify Where Possible Streamline your routine. Use tools like medication organizers, apps, or alarms to reduce mental load. Ask your care team about ways to reduce complexity (e.g., fewer daily doses, CGM {continuous glucose monitoring] use, changing threshold alarms). 3. Prioritize Mental Health Chronic illness impacts emotional well-being. Therapy, especially with someone experienced in chronic conditions, can be a lifeline. Mindfulness, journaling, physical activity, and breathing exercises can offer daily stress relief. Remember to be kind to yourself. 4. Build a Support Network Talk with others managing similar conditions through support groups or online communities. Let family or friends assist with tasks or simply provide emotional support. 5. Reframe Your Perspective Focus on small wins instead of perfection. A single good choice is a success. Celebrate progress and forgive setbacks as they are part of the process. 6. Talk to Your Healthcare Team Burnout can affect disease control. Be honest with your provider so they can help adjust your plan to be more manageable. Healthy Meal Planning Class & Pre-Diabetes Sessions are available! Join our classes to stay motivated & feel great this Summer!
Healthy Meal Planning & Weight Loss Class West Palm Beach Location (Virtual or In Person!) Temple Israel 1901 N. Flagler Drive West Palm Beach, FL 33401 Tuesday May 13th 10am-12pm Boynton Beach Location 6056 Boynton Beach Blvd. Boynton Beach, FL 33437 Tuesday May 20th 10am-12pm Pre-Diabetes Class West Palm Beach Location (Virtual or In Person!) Temple Israel 1901 N. Flagler Drive West Palm Beach, FL 33401 Tuesday May 20th 10am-12pm If interested attending this program please contact our scheduling department at (561) 659-6336 Extension 8001 today! At Healthy Living with Diabetes we want to ensure that you are satisfied with all services received. We also would like your input on educational workshops that you would like us to offer, information you would like to read about in Healthy Living with Diabetes Monthly or feedback on any workshop that you may have attended. You can contact the director of education personally by email jcook@PBDES.COM or leave a message at (561) 659-6336 ext. 8012. We would love to hear from you!
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Living Well with Diabetes Newsletter | April 2025
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Palm Beach Diabetes and Endocrine Specialists PA
The exact amount of protein you should aim for at a meal depends on a number of factors, including your weight, age, level of activity, dietary needs and preferences, and body composition goals. But aiming for about 
