Power up with Protein

Power up with Protein

By: Jacqueline Gomes, MBA, RDN

Do you every feel like you’re constantly on the go something is lacking in your diet? It could be protein! Most high-protein foods are typically not “take-away-friendly,” but there are ways around this dilemma. Think of high-fiber, high-protein carbohydrates, like nuts and seeds or dairy foods like yogurt and cheese.

Did you know?

Your organs, tissues, muscles and hormones are all made from proteins?

High Protein foods have a number of health benefits including weight loss and maintenance, building muscle and helping your body build and repair tissue. You can find the power of protein right at our shelf with our Eat Well tags which identify products that are a good source of protein!

Protein is essential for the following functions:

  1. Muscle and tissue repair
  2. Energy-yielding
  3. Bacterial-fighting Antibodies
  4. Electrolyte balance
  5. Nutrient Metabolism, Transport and Storage
  6. Regulation of Hormones

Protein Foods list

  • Fish such as tuna, salmon, cod, flounder, etc.
  • Poultry, pork, beef
  • Almonds, peanuts, soy nuts
  • Greek yogurt
  • Milk, Cheese & yogurt
  • Nuts & Nut butters
  • Eggs
  • Beans & legumes
  • Edamame
  • Ready to drink smoothie

Grilled Chicken And Mexican Corn

Grilled Chicken & Mexican Street Corn

Prep: 10 minutes

Marinate: 1 to 4 hours

Cook: 20 minutes

Makes: 4 servings


For the chicken:

  • 1.5 pounds Boneless skinless Chicken Breast, sliced into cutlets
  • 2 limes, juice
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon oregano
  • Salt & Pepper

For the corn:

  • 4 ears Sweet Corn on the cob
  • 2 limes, separated
  • 2 tablespoons olive oil
  • ¼ tablespoon smoked paprika
  • ¼ tablespoon chili powder
  • 3 gloves garlic, minced
  • Salt and pepper.
  • ¼ cup cilantro, finely chopped
  • 1/3 cup soft crumbled Cotija or Feta cheese


  1. In a plastic food bag or glass container add chicken breast, lime juice, olive oil, cumin, garlic powder, paprika and oregano. Place in refrigerator for 1 to 4 hours max.
  2. Prepare corn.  Preheat oven to 350 degrees or outdoor grill.
  3. Cut 4 pieces of aluminum foil large enough to wrap each ear of corn separately.
  4. Place one ear of corn in each aluminum foil square.
  5. In a small bowl squeeze the juice of one lime (about 2 Tbsp) and mix in olive oil, paprika, chili powder and garlic, a pinch of salt & pepper.
  6. Brush each ear of corn with lime mixture from step 4 and seal each foil to form a packet.
  7. Grill for 15 to 20 minutes or until tender. Carefully remove each corn from foil packet and sprinkle each with extra chili powder, cheese, cilantro & a squeeze of lime.
  8. Remove chicken from marinade, grill 5 minutes per side and serve alongside Mexican corn with fresh lime slices.

Nutrition Information 6 ounces chicken breast and one ear of corn:

396 calories; 21g carbohydrate; 46g protein; 12.5g fat; 389mg sodium, 3g Fiber

 Recipe by: Jacqueline Gomes, MBA, RDN