Tip 1 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 2 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 3 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 4 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 5 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 6 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 7 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 8 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 9 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 10 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.