(Family Features) It’s a common scenario: no time for breakfast, so you’re snacking on something sweet in the break room at 9 a.m. Two hours later you hit the vending machine for something salty.

The good news is there is an easy, healthy alternative to taking control of your appetite: protein. In fact, a growing body of research shows that spreading protein intake over the course of a day may be the solution to mindless snacking.

Protein helps you avoid feeling hungry, giving you more control over the foods you choose. Eating the right amount of protein at each meal also helps achieve weight loss goals by keeping you fuller longer, building muscles after a workout and protecting the lean muscle you already have.

The 30 Day Protein Challenge, created by the Beef Checkoff, is a fun, step-by-step plan to help you get a balanced amount of protein at each meal. The challenge helps you keep track of your food, hunger and moods to see how simple diet changes can make a difference in your overall health and wellness for 30 days and beyond.

Recipes that take less than 30 minutes, such as Szechuan Beef Stir-Fry and Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing, can make balancing protein simple.

Visit BeefItsWhatsForDinner.com to find everything you need to get started with the Protein Challenge, including tools and daily tips. Share your progress and engage with other participants online using #ProteinChallenge.

Szechuan Beef Stir-Fry

Servings: 4
Total time: 15 minutes

• 1 package (10 ounces) fresh vegetable stir-fry blend
• 3 tablespoons water
• 2 beef ranch steaks (about 8 ounces each), cut 3/4-inch thick
• 1 clove garlic, minced
• 1/2 cup prepared sesame-ginger stir-fry sauce
• 1/4 teaspoon crushed red pepper
• 2 cups hot cooked rice or brown rice, prepared without butter or salt
• 1/4 cup dry-roasted peanuts

1. In large, nonstick skillet, combine vegetables and water; cover and cook over medium-high heat 4 minutes, or until crisp-tender. Remove and drain vegetables. Set aside.
2. Meanwhile, cut beef steaks into 1/4-inch thick strips.
3. Heat same skillet over medium-high heat until hot. Add half of beef and half of garlic; stir-fry 1-2 minutes, or until outside surface of beef is no longer pink. Remove from skillet; keep warm.
4. Repeat with remaining beef and garlic.
5. Return all beef and vegetables to skillet. Add stir-fry sauce and red pepper; cook and stir 1-2 minutes, or until heated through. Spoon over rice. Sprinkle with peanuts.

Nutrition information per serving: 393 calories; 12 g fat (3 g saturated fat; 5 g monounsaturated fat); 65 mg cholesterol; 969 mg sodium; 41 g carbohydrate; 3.9 g fiber; 28 g protein; 7.3 mg niacin; 0.7 mg vitamin B6; 4.2 mcg vitamin B12; 3.0 mg iron; 45.8 mcg selenium; 6.9 mg zinc; 99.3 mg choline.

Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing

Servings: 4
Total time: 25 minutes

• 4 beef tenderloin steaks (4 ounces each), cut 3/4-inch thick
• 1/2 teaspoon coarse ground black pepper
• 1 package (5 ounces) mixed baby salad greens
• 1 medium red or green pear, cored, cut into 16 wedges
• 1/4 cup dried cranberries
• salt, to taste
• 1/4 cup coarsely chopped pecans, toasted
• 1/4 cup crumbled goat cheese (optional)

Honey Mustard Dressing

• 1/2 cup prepared honey mustard
• 2-3 tablespoons water
• 1 1/2 teaspoons olive oil
• 1 teaspoon white wine vinegar
• 1/4 teaspoon coarse ground black pepper
• 1/8 teaspoon salt

1. Season beef steaks with pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7-10 minutes for medium rare (145° F) to medium (160° F) doneness, turning occasionally.
2. Meanwhile, in small bowl, whisk Honey Mustard Dressing ingredients until well blended. Set aside.
3. Divide greens evenly among four plates. Top evenly with pear wedges and dried cranberries.
4. Carve steaks into thin slices; season with salt, as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.

Nutrition information per serving: 332 calories; 12 g fat (3 g saturated fat; 6 g monounsaturated fat); 79 mg cholesterol; 256 mg sodium; 22 g carbohydrate; 3.4 g fiber; 27 g protein; 5.5 mg niacin; 0.7 mg vitamin B6; 3.9 mcg vitamin B12; 3.7 mg iron; 24.2 mcg selenium; 4.4 mg zinc; 75.4 mg choline.

Source: National Cattlemen's Beef Association

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(Family Features) Even if you’ve mastered the art of a smart workday lunch and can pick the most nutritious items on a restaurant menu like a pro, eating healthy at home is an unexpected downfall many people face.

When you find the chance to take a break from the busy pace of life and spend some time at home, it can be easy to slip into an all-indulgence mindset. Just remember that doesn’t have to mean going all-out on junk food.

Enjoy the comforts of home and keep your eating on track with these helpful tips.

When you’re spending time with family

It’s easy to catch a carefree spirit while you’re running the bases in an impromptu game of backyard baseball or being tempted by yet another imaginary dessert from the kiddie kitchen. When playtime winds down for dinner, there’s no reason for the fun to stop. Have kids get hands-on to help assemble a healthy meal everyone can enjoy. Skip the cutting, peeling and mess by using Dole Jarred Fruit to prepare salads, desserts and even main dishes that satisfy the whole family’s sweet tooth.

When you’re tackling chores

From seasonal landscaping to the myriad projects you’ve been putting off, the list of chores around the house may seem never-ending. Remember to stay hydrated, especially if you’re working outdoors, and be sure you make time to eat, even if it’s just a quick bite to keep you fueled. Air-popped crackers and hummus is a smart alternative to chips and dip, or get your pick-me-up from a handful of nuts and a serving of sweet, juicy fruit.

When you want to be a couch potato

When a new TV season begins this fall, keep your guilty pleasure in check with quick, healthy dishes to enjoy as you binge watch your favorite shows. Keep your kitchen stocked with ingredients such as high quality, ready-to-eat Dole Jarred Fruit so you can create quick and easy snacks with a serving of fruit in between episodes or during a commercial break.

Sweet Treats

Tickle your taste buds with these tricks that transform a kitchen staple like jarred fruit into a tasty treat:

• Brighten up bland yogurt or frozen waffles with a serving of jarred fruit, such as sliced peaches or mandarin oranges.
• Dip jarred pineapple chunks in melted chocolate and pop them in the freezer until hardened.
• Top a serving of jarred tropical fruit with coconut flakes for an island escape.

For more recipes you can enjoy at home, visit dolesunshine.com.

Pineapple Parfait

Total time: 10 minutes
Servings: 1

• 1 jar (23.5 ounces) Dole Pineapple Chunks
• 2 tablespoons Greek yogurt
• 2 vanilla wafers, crushed

1. Measure 1/2 cup drained fruit.
2. Spoon pineapple chunks into dessert glass. Spoon yogurt over pineapple. Sprinkle crushed wafers on top.

Tropical Rum Raisin Dessert

Total time: 30 minutes
Servings: 4

• 1 jar (23.5 ounces) Dole Tropical Fruit, drained, juice reserved
• 1/2 cup Dole Seedless Raisins
• 1/4 cup spiced or coconut rum
• 2 cups vanilla ice cream or frozen yogurt, divided
• 4 teaspoons toasted shredded coconut, divided

1. Place fruit in medium bowl and set aside. In small bowl, combine raisins, rum and 1/4 cup reserved juice. Allow raisins to soak at least 20 minutes until plump. Drain off liquid.
2. Combine fruit and rum raisins; spoon into serving bowls. Top each bowl with 1/2 cup scoop of ice cream and top each with 1 teaspoon toasted coconut.

Tip: 1/2 teaspoon rum extract and 1/2 cup reserved juice may be used instead of rum.

Asian Chicken Lettuce Wraps

Total time: 15 minutes
Servings: 1

• 1/2 cup refrigerated cooked chicken breast strips
• 2 Bibb or Boston lettuce leaves
• 1/2 cup Dole Mandarin Oranges, drained
• 2 teaspoons slivered almonds
• 1 tablespoon light Asian salad dressing

1. Divide chicken equally inside two lettuce leaves, making two wraps.
2. Add 1/4 cup of Dole Mandarin Oranges and 1 teaspoon slivered almonds into each wrap.
3. Serve lettuce wraps with light Asian salad dressing for dipping.

Orange Chipotle Avocado Toast

Total time: 10 minutes
Servings: 1

• 1 slice whole wheat bread
• 1/2 avocado, diced or smashed
• salt
• pepper
• 1/3 cup Dole Mandarin Oranges, drained
• 1/2 teaspoon chipotle peppers in adobo sauce, finely chopped
• 1/4 lime

1. Lightly toast whole-wheat bread and top with diced avocado. Season with salt and pepper, to taste.
2. In medium bowl, toss oranges with chipotle peppers.
3. Spoon oranges over avocado toast and finish with a squeeze of lime.

Tip: For spicier toast, include pepper seeds. For more mild heat, remove seeds. A sprinkle of chili pepper can also be used to add spice.

Source: Dole

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