Protein is an essential nutrient that plays a crucial role in building and repairing tissues in the body. If you’re looking to add more protein to your diet, there are plenty of delicious and easy ways to do so. Here are 7 ways to help you increase your protein intake.
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Why is Protein Important?
Did you know that every cell in the body contains protein? Yep! That’s right. So no wonder getting the right amount of protein is essential to being healthy and nourished.
Protein is a macronutrient that is made up of amino acids. These amino acids are the building blocks of our body’s tissues, including muscles, bones, skin, and hair.
Protein is also important for producing enzymes and hormones that regulate various bodily functions. They also help your body repair cells and make new ones. It is especially important for the growth and development in child, teens and pregnant women.
Without enough protein in our diet, our bodies may not be able to function properly, leading to a range of health problems.
How Much Protein do you Need?
According to the Dietary Reference Intake reports for macronutrients, a sedentary adult should consume 0.8g/kg of body weight per day. Or 0.36 grams for every pound you weigh. This means that 10-35% of your total calories for the day should come from protein.
However, if you are an active adult or an athlete, your protein intake should be higher. This added physical training creates more stress on your body and muscles which need to be repaired.
Athletes or active adults should aim for 1.2-2g/kg of body weight per day.
Generally speaking, the more you move and burn calories, the more protein you can healthily eat. In fact, a high protein diet is really good for weight loss because it keeps you feeling full longer.
With that being said, you can still gain weight from protein as a result of overeating. Remember that everything is good in moderation.
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7 Strategies to Add More Protein to your Diet
1. Start your day with a protein-packed meal
Breakfast is the most important meal of the day, and it’s also a great opportunity to add more protein to your diet.
Try starting your day with a protein-packed breakfast which can include:
- Greek yogurt with fruit and honey
- Eggs and bacon
- Protein smoothie with the best strawberry protein powder
- Oatmeal with chia seeds
- The BEST protein pancakes
You can also add protein to your breakfast by incorporating ingredients like nuts, seeds, or protein powder into your oatmeal or pancakes.
Not only will a protein-packed breakfast keep you full and energized throughout the morning, but it will also help you meet your daily protein needs.
2. Choose protein-packed snacks
In addition to incorporating protein into your meals, snacking on protein-rich foods throughout the day can also help you meet your daily protein needs.
Some great options for protein-packed snacks include:
- Nuts
- Seeds
- Jerky
- Hard-boiled eggs
- Protein bars
One of my personal favorites is a Canadian bacon and cheese melt. You just warm up Canadian bacon and a cheese slice in a pan and allow it to melt. Top with avocado slices and enjoy! It takes less than 5 minutes to make and is such a good high protein, low calorie snack.
These snacks are not only convenient and easy to grab on-the-go, but they also provide sustained energy and help keep you feeling full between meals.
3. Eat protein with every meal
Eating protein with every meal is one quick and simple way to add more protein to your diet.
Many dietitians recommend eating 20-30grams of protein with every meal. Studies have shown that this amount of protein promotes fullness and preserves muscle mass better than a smaller amount throughout the day or a larger amount once a day.
When you spread out your protein intake over the course of the entire day, it is much more manageable and will keep you feeling energized and nourished.
Some examples of high protein foods you can add to your meals include meat, fish, chicken, eggs, legumes, and soy products like tofu or tempeh.
4. Add protein powder to smoothies or oatmeal
One easy way to add more protein to your diet is by incorporating protein powder into your smoothies or oatmeal.
There are many different types of protein powder available, including:
- Whey
- Casein
- Soy
- Plant-based options (Pea or hemp protein).
Simply blend a scoop of protein powder into your favorite smoothie recipe or mix it into your morning bowl of oatmeal for a quick and easy protein boost.
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5. Swap out regular pasta for high protein alternatives
Pasta is a staple in many households, but it’s not always the most protein-packed option.
Luckily, there are many high-protein pasta alternatives available, such as chickpea pasta, lentil pasta, and black bean pasta.
These options can contain up to three times the amount of protein as regular pasta, making them a great choice for those looking to increase their protein intake. Plus, they’re just as easy to cook and can be used in all your favorite pasta dishes.
The Barilla protein pasta tastes JUST like regular pasta but has 10 grams of protein per 2 ounces!! Pair this pasta with marinara sauce and meatballs and you have one very high-protein meal. Adding chicken and pesto is another great option.
You can even swap out other forms of carbohydrates for high protein alternatives. Some include quinoa and lentils instead of white rice and high-protein tortillas instead of regular ones.
6. Include protein-rich foods in your diet
There are a ton of delicious protein rich foods that you probably haven’t even thought about including in your diet. Some of the best protein-rich foods include:
- Cottage cheese
- Lean jerky
- Eggs
- Edamame
- Whole grains
- Chia seeds
- Seaweed
- Artichoke hearts
- Green peas
- Parmesan cheese
- Spinach
- Quinoa
- Greek yogurt
7. Choose lean protein sources for your meals
When it comes to adding more protein to your diet, it’s important to choose lean sources.
This includes:
- Chicken breast
- Turkey
- Fish
- Tofu
- Legumes
These options are not only high in protein, but also lower in saturated fat compared to options like red meat.
Incorporating these lean protein sources into your meals can help you feel fuller for longer and support muscle growth and repair.
Good morning thank you I will try to get more protein in my meals