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Including nutrient-dense protein enhancers in your dishes can reduce hunger cravings while also promoting lean muscle growth and balancing your blood sugar. But it’s simple to overdo it with portions if you’re not careful. The secret is selecting high-protein, low-calorie toppings and sticking to recommended amounts.

Trade off unhealthy garnishes like whipped cream and salted almonds for lower-calorie protein options. For example, instead of smothering your bowl with sweetened topping, opt for a dollop of plain Greek yogurt. Just 2 tbsp gives you about 5 grams of protein with almost no extra carbs or grease.

When it comes to seeds and nuts, even small amounts deliver big benefits. Just 1 tbsp of these superseeds adds a solid protein boost with heart-smart fats without adding excessive energy. Keep a small measuring spoon handy so you don’t over-pour and exceed your limit. Roasted soybeans is another great option for salads or grain bowls—Only ½ cup offers 9g of complete protein plus fiber without the excess oil in commercial roasted varieties.

Water-packed tuna or wild salmon can be a secret weapon for lunch bowls and light entrees. Drain it well and mix with just a touch of mustard or lemon juice instead of creamy dressings. This keeps the protein high and the calorie count low. For those avoiding animal products, crumbled firm tofu or tempeh can be quickly sautéed with spices and added to bowls or stir fries. Just ¼ cup gives you nearly 8g of plant-based protein and fewer calories than cheese.

Cheese remains a viable protein option, but it’s also packed with saturated calories. Instead of covering your meal in shredded cheese, use a fine sprinkle to get bolder taste in smaller doses. A light dusting adds deep savory notes and essential amino acids without adding much fat.

Watch out for processed protein add-ons like protein powders or vegas108 login bars that claim to be toppings. Most hide added sweeteners and fats. Read labels and stick to whole food sources whenever possible. By choosing smart ingredients, portion control, and taste, you can enhance meals with protein without overdoing calories.