Protein is a crucial nutrient that plays many roles in our body, including building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. Yet, many people struggle to meet their daily protein needs, especially if they’re active or trying to lose weight. In this blog post, we’ll discuss nine easy ways to increase your protein intake and meet your nutritional goals.
- Incorporate a Protein Source at Every Meal and Snack
One of the simplest ways to increase your protein intake is to make sure you’re including a protein source at every meal and snack. This could be as easy as adding a hard-boiled egg to your breakfast, a turkey sandwich to your lunch, and a serving of grilled chicken to your dinner. Snacks such as string cheese, Greek yogurt, and jerky can also provide a quick and easy protein boost.
- Add Protein Powder to Smoothies, Oatmeal, or Baked Goods
Protein powder is a versatile ingredient that can be added to many foods to increase their protein content. It’s an excellent option for those who struggle to eat enough protein through whole foods alone. Adding a scoop of protein powder to your smoothies, oatmeal, or baked goods can add anywhere from 10-25 grams of protein per serving, depending on the type of powder you use.
- Eat More Eggs
Eggs are a great source of high-quality protein and can be prepared in many different ways. Whether you like your eggs scrambled, hard-boiled, or in an omelet, they provide around 6 grams of protein per egg. Eating eggs for breakfast is an easy way to start your day with a protein boost.
- Swap Regular Yogurt for Greek Yogurt
Greek yogurt is a creamy and delicious way to increase your protein intake. It’s higher in protein than regular yogurt, with around 15-20 grams of protein per 6-ounce serving. Greek yogurt can be eaten as a snack or used as a base for dips, dressings, and smoothies.
- Use Nut Butter as a Spread or Dip
Nut butter is a tasty and convenient way to add protein to your diet. Spread it on toast or rice cakes, or use it as a dip for fruits and veggies. Two tablespoons of peanut butter provide around 7 grams of protein, while almond butter provides around 6 grams. But remember, this also high in fat so it is not an ideal source of lean protein.
- Snack on Protein-Rich Foods
When you need a quick protein boost, reach for high-protein snacks like edamame, beef jerky, or protein bars. These snacks are convenient and portable, making them an excellent option for busy days.
- Substitute Higher Protein Foods for Lower Protein Options
Simple swaps can make a big difference in your protein intake. For example, choosing chicken breast over chicken thighs can increase your protein intake by 5-7 grams per serving. Similarly, choosing Greek yogurt instead of regular yogurt or using tofu instead of rice in a stir-fry can also boost your protein intake.
- Experiment with Vegetarian Protein Sources
Vegetarian protein sources like tofu, tempeh, and legumes are an excellent option for those who don’t eat meat. They’re high in protein and can be used in a variety of dishes, from stir-fries to soups. Adding these foods to your diet can help increase your protein intake while providing a variety of other nutrients.
- Add a Protein Source to Your Bedtime Snack
Eating a protein-rich snack before bed can help support muscle growth and repair while you sleep. Cottage cheese, Greek yogurt, or a protein
