Donating plasma can be an easy and rewarding way to save the life of a friend, neighbor or even stranger in need of a transfusion to treat a rare or chronic disease. But before you can offer such a gift, you want to make sure you've done your part by increasing your body's protein. Armed with simple meal-planning techniques, you'll find that integrating versatile protein-rich foods like eggs, nuts and fish is a cinch.
Consume ample amounts of high-protein meats such as lean steak, chicken without the skin or lamb chops in the days leading up to a plasma donation. For an extra boost, add high-protein seafood including tuna, shrimp and cod. A 3-ounce piece of meat can provide 21 grams of protein.
Eat plenty of eggs to increase protein. To add variety, scramble eggs for breakfast and eat an egg salad or green salad with chopped boiled egg for lunch. A single boiled egg provides 6 grams of protein.
Drink milk regularly to increase your protein level. Eat dry cereal with milk for breakfast or drink a glass of milk with dinner. Choose low-fat or skim milk to reduce the amount of fat you are consuming. Another option is using dry skim milk powder to make a milkshake.
Eat plenty of nuts and seeds. Snack on almonds, peanuts or cashews, or incorporate crackers spread with peanut butter for a high-protein twist. Eating 1 ounce of peanuts (about a handful) provides 7 grams of protein, while 2 tablespoons of peanut butter offer 8 grams of protein.
Incorporate tofu or soy-based products into your diet. Stir-fried tofu or soy-based products such as prepackaged vegetarian sausages or veggie burgers will help boost your protein level. A 4-ounce serving of tofu contains 9 grams of protein.
Add beans and peas to your diet. Beans ranging from pinto, navy or refried are a high source of protein and are easy to incorporate as a side dish. Another option is using black beans or black-eyed peas to cook a Mexican dish where beans or peas take on a starring role. A half-cup of chickpeas provide 7 grams of protein.
- Adult males should consume at least 56 ounces of protein daily and women should get a minimum of 46 grams of protein a day.
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