Protein is a nutrient that plays a crucial role in various bodily functions, including muscle growth, weight loss, and overall wellness. Incorporating enough protein into your daily diet is essential for supporting your nutrition goals.
Protein is one of the three essential macronutrients that you should be eating plenty of daily. This macro, for short, plays a crucial role in helping you build muscle mass. For all of these reasons and more, you need to add more protein to your diet.
How? Here are a number of suggestions to help you eat more protein in your daily diet, courtesy of the experts at MyFitFoods!
Snack Smarter With Protein Snacks
Choosing protein-rich snacks can help curb cravings and prevent overeating. Here are some protein snacks to keep you satisfied:
- Jerky: Opt for lean jerky varieties made from high-quality meat for a convenient and protein-packed snack on the go.
- Greek Yogurt: Greek yogurt is an excellent source of protein and can be enjoyed as a standalone snack or incorporated into smoothies for added creaminess and protein content.
- Almond Butter: Switch out regular butter for almond butter on toast or pair it with fruit for a protein-rich snack that provides heart-healthy fats.
- Pumpkin Seeds: Sprinkle pumpkin seeds on top of salads or enjoy them as a snack. They are not only a good source of plant protein but also provide essential nutrients like magnesium and zinc.
Lean on Protein Supplements
One of the easiest ways to add protein to your diet is to use protein-rich supplements. This way, when you need a mid-afternoon boost, you have something healthy on hand and aren’t eating a snack full of sugar.
Look for:
- Protein Bars: There are numerous protein bars on the market. You can choose sugar-free, gluten-free, GMO-free, and even organic options. And those are just the specialty ones! You’ll find plenty of other protein bars on the market that don’t fit into those categories. The best thing about protein bars is that they come pre-wrapped and are easy to carry around. Check the label to see how much protein they contain and ensure that the sugar content isn’t too high.
- Protein Shakes: When it comes to protein shakes, you have your choice of pre-made ones that come in single-serving bottles, or you can make your own out of protein powder, ice, milk, fruit, and a natural sweetener, plus whatever other ingredients you prefer. Whey protein powder can be easily mixed into shakes or smoothies, providing a concentrated dose of protein. It's a convenient and popular option for those seeking to increase their protein intake.
- Protein Powders: Speaking of protein powders, you can walk into the supplement section of any store and find dozens of options. You can get flavored protein powders, ones made specifically for vegans or vegetarians on a plant-based diet, and those made from whey. Select your protein powder and use it to make a protein shake (see above) or any other drink you want. Just make sure to read the instructions carefully to make sure that you’re getting your serving side correct.
Add Protein to Your Breakfast
Studies have shown that it’s important to eat protein first thing in the morning. It helps you feel fuller longer, so you won’t be reaching for those snacks right away. Plus, the protein gives you a little energy boost, helping you wake up and get your day started.
Need a few protein-filled breakfast ideas?
- Eggs: Rather than have cereal or plain toast in the morning, fry up a couple of eggs. Or, if you prefer to prep your breakfast beforehand, have some pre-cooked hard-boiled eggs. This food contains a lot of protein, and by substituting it for something carb-heavy, you’re not only preventing a future sugar crash but also getting plenty of this essential macro. Egg whites are packed with protein and are a great addition to your breakfast or any meal.
- Peanut Butter: Peanut butter contains a lot of protein and is delicious. Whether you choose it to top off your toast (it makes a great substitute for butter), stir it into your oatmeal, or just have a few spoonfuls out of the jar, this nut butter will provide you with a solid serving of protein. Feel free to switch it out for other nut butters if you want. All of them contain plenty of protein.
- Oatmeal: Oatmeal from scratch, like overnight oats, is a good way to start your morning with a protein boost. Steer clear of the premade packets that you just have to add water or milk to, as they usually contain a lot of sugar and lack the whole oats you get when you make them from scratch. Once your oatmeal is ready, consider adding some toppings, like peanut butter or protein powder, to increase your macro consumption.
- Cottage Cheese: Low in fat and high in protein, cottage cheese is a versatile option. Enjoy it as a snack, or use it as a topping for toast or omelets.
- Chicken Breast: Lean cuts of chicken breast are an excellent source of protein. Incorporate them into your favorite omelets for a satisfying and protein-rich meal.
- Black Beans: Black beans are not only rich in protein but also contain fiber and antioxidants. Add them to your breakfast bowls for a nutritious and protein-packed option.
Reach for the Quinoa
Have you tried quinoa? It’s a grain similar to rye or barley but with some interesting characteristics. Quinoa is naturally gluten-free, so it’s a good substitute for people who have gluten intolerances. You can use quinoa flour to make bread and cake or use the grain as a side dish instead of the more traditional rice. Plus, quinoa has the added advantage of being full of protein, making it much healthier than rice and other alternatives.
Don’t Forget About Dairy
Not only is dairy good for you, as it contains a lot of calcium and Vitamin D, but it has plenty of protein as well. If you want to add this macro to your diet, consider carrying around string cheeses as snacks or as a quick side dish to go along with your lunch.
Other options include adding cheese to your eggs in the morning (just a quick sprinkle will do), making yourself a grilled cheese sandwich on whole grain bread, or, for something a little different, selecting Greek yogurt as a snack. All of these options will help you add the protein that you need.
Consider Eating Ancient Grains
Rather than selecting a side dish of rice or noodles, try some ancient grains. What are these, you ask? You’ve probably heard of them before but haven’t considered adding them to your menu.
They include spelt, sorghum, amaranth, teff, and kamut. All of them have plenty of protein. You’ll more than likely be able to find these ancient grains in health food stores in the gluten-free aisle of your regular grocery store.
Choose Lean Cuts of Meat
If you’re an omnivore, then nothing helps you add more protein to your diet than lean cuts of meat. You can choose turkey and chicken, which are naturally lean if you go for the white meat sections, like the breasts, or select lean beef roasts and similar steaks. With some creativity, you’ll find that you can add them to any meal of the day. Steak and eggs, anyone?
Select Plant-Based Protein Options
Thankfully, not all forms of protein come from animals. There are plenty of plant-based options for you to choose from, including:
- Tofu: These lightly processed soybean curds have a lot of protein and are incredibly versatile. Consider crumbling some tofu on your salad or adding it to your stir fry. There’s no shortage of meats you can substitute tofu for, ensuring you get more of this macro in your diet.
- Nuts: Nuts of all types, from walnuts to pistachios, from peanuts to cashews, have a lot of protein. You can top off your salad or oatmeal with split almonds or snack on a bag of mixed nuts throughout the day. Just keep an eye on the amount of salt in the mixed nuts. You don’t want to go overboard.
- Legumes and Beans: Another great substitute for meat, legumes and beans have a lot of protein and can be cooked in numerous ways. There’s nothing quite like having some lentils, chickpeas, or beans on the side, along with the rest of your dinner.
Have Sushi for Lunch
There are few lean meats healthier for you than fish, even if you eat them raw in the form of sushi. Salmon and tuna are a little fatty but contain plenty of protein, so consider a sushi roll with either.
Soy sauce also has protein in it because it’s made of soybeans. For an extra protein boost, order edamame on the side. These boiled or steamed young soybeans are extremely tasty and contain a good amount of this crucial macro.
Consult a Dietitian or Nutritionist
Consult a registered dietitian or nutritionist if you're unsure about your specific protein needs or want personalized guidance. They can help create a meal plan tailored to your goals, taking into account your body weight, activity level, and dietary restrictions.
Protein is an essential nutrient that serves as the building blocks for various functions in the body. By consciously incorporating high-protein foods and protein-rich snacks into your daily diet, you can ensure you're meeting your protein needs and supporting muscle growth, weight loss, and overall wellness.
Remember to create a balanced and healthy eating plan that aligns with your specific dietary requirements and consult professionals for personalized guidance.
How To Eat More Protein Daily
To increase the amount of protein you eat on a daily basis, you have to make a concentrated effort to do so. Start with a healthy breakfast, finding ways to add protein to the meal, then make sure you have some protein-rich snacks on hand for when you get a little peckish.
By adding protein to every meal of the day, you’ll be sure to have enough of it to boost your muscle mass and overall health. You just need to make sure that you aren’t eating too much protein, which can have the opposite effect. Measure the macro wisely!
Do you have questions about how you can add more protein to your daily diet? Contact us!
Sources:
Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit | PMC
Protein | The Nutrition Source | Harvard T.H. Chan School of Public Health
About Author: Mario Mendias
