How Can I Get Protein

Does Whey Protein Cut Belly Fat

How can I get protein from plants?

Adding whey protein to a reduced-calorie diet may help you lose more belly fat than dieting alone, according to a 2011 study published in Nutrition Research. After five months, the subjects who supplemented their diet with whey protein lost more abdominal fat and reduced their systolic blood pressure more than the group whose members simply reduced their calories, even though both groups consumed the same amount of protein overall. Whey protein may influence hormones that reduce belly-fat storage, increase lean-muscle preservation and suppress your appetite.

Protein Payout: 2 Tablespoons 191 Calories 7 Grams Of Protein

This creamy spread is downright addictive. While eating too much peanut butter can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits. If youre tired of plain old PB& J sandwiches, try stirring the spread into hot oatmeal, smearing it on fresh produce, or blending it into your post-workout smoothie. And for some seriously slimming smoothie inspiration check out these 10 smoothie recipes for weight loss.

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Use A Pesto With Pine Nuts And Tree Nuts

Pine nuts, traditionally used in pestos, have about 9 grams of protein per half a cup, which is a great option for spreads on sandwiches and for quinoa pastas. But if you add a handful of tree nuts such as almonds or walnuts to your pine nut pesto, you can almost double the amount of protein you’re getting!

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Best Plant Protein Sources

If youre a vegetarian but not a vegan, you might incorporate these other protein sources into your diet:

  • Eggs or egg whites: Eggs are a low-cost and nutritious source of protein. Each egg provides 6 to 8 grams. If you use egg whites, youll get fewer calories, but youll miss out on vitamin D, omega-3 fatty acids and B vitamins housed in the yolk.
  • Dairy products: Milk, cheese and yogurt are excellent sources of protein and calcium. To get the most protein bang for your buck, choose cottage cheese or plain Greek yogurt. Both pack 13 grams of protein or more per serving, and you can dress them up with fruit, nuts or granola for a filling breakfast or snack.

Here’s How I Get 80 Grams Of Protein A Day Without Eating Meat

I always get asked, how can I possibly eat all that ...

There are so many opinions out there about proteinhow much you should be eating, when you should be eating itand everyone has an opinion about non-meat-eaters getting their protein. Without a doubt the most common response to someone saying they don’t eat meat is “Where/how do you get your protein?”

I’ve spent the last 11 years of my life as a vegetariantrying every different level, from vegan to ovo-vegetarian, to pescatarian. At each level, I’ve had to think about where I’m getting my protein and even though I love vegetables, I cannot hit the protein numbers I need to recover from my workouts and function at my best by eating only vegetables . And while there are plenty of conflicting protein opinions out there, my viewpoint is simple: if you have a protein goal, you should have healthy options to help you hit it, regardless of what that number is.

At present, I aim for 60 to 80 grams of protein a day. It may sound high, but this number was set for me by a naturopathic doctor, chosen specifically for my body and workout regimen . Of course it’s easier to hit 60 grams than 80, but I make it work and adjust as needed, mostly depending on how hungry I am and the intensity of my workout.

So if you’re looking to increase your protein intake, or just looking for plant-based protein inspo, here are some tricks that have made hitting my numbers easy .

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Add Spirulina To Your Smoothies

One simple way for how to get more protein is to make it a topping. Nutritionist Ashvini Mashru, RD, recommends spirulina, the superfood youve never heard of. This natural algae is one of the most potent protein sources available, with nearly 16 grams per ounce. Not to mention its a great source of antioxidants, B vitamins, iron, calcium, and other nutrients. Add it to your fruit smoothies or protein shakes! Dont miss the other ways spirulina benefits your health.

Here Are 21 Easy Alternative Ways To Add Protein To Your Diet:

  • 1 cup peanuts: 41 grams of protein.
  • 1 cup pumpkin seeds:39 grams.
  • 1 cup cheese :36 grams
  • 1 cup tempeh:34 grams
  • 1 cup low-fat cottage cheese:28 grams
  • 1 cup oats:26 grams
  • ½ cup tofu:22 grams
  • 1 cup non-fat Greek yogurt:22 grams
  • 1 cup kidney beans:21 grams
  • 1 cup white beans:19 grams
  • 1 cup pinto beans:19 grams
  • 1 cup lentils:18 grams
  • 1 cup edamame:17 grams
  • 1 cup lima beans:15 grams
  • 1 veggie burger:11 grams
  • 2 tablespoons peanut butter:9 grams
  • 1 cup tofu yogurt: 9 grams
  • 1 cup cooked quinoa: 8 grams
  • 1 cup skim milk:8 grams
  • 1 cup soymilk:7 grams
  • 1 tablespoon miso:2 grams

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Make Sweet Treats Better For You

When you have a moment of healthy-eating weakness, are you more likely to give in to the temptation of a salty, buttery bowl of mashed potatoes or a hunky slice of chocolate pie? If its the latter, Berndt relates. If youre wondering how to get more protein and fiber into your favorite baked goods like banana bread, muffins, and breakfast cookies is to add pureed or mashed black or white beans or chickpeas. Try adding silken tofu to smoothies and puddings. No one will know your secret! Heres how to eat more healthy protein without even trying.

Promotes Healthy Digestion And Reduced Constipation

How to Get Enough Protein On a Vegan Diet

Broccoli is rich in fiber and antioxidants both of which may support healthy bowel function and digestive health.

Bowel regularity and a strong community of healthy bacteria within your colon are two vital components to digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function .

A study in mice on a broccoli diet found reduced levels of inflammation in the colon, as well as favorable changes in gut bacteria .

A recent human study indicated that people who ate broccoli were able to defecate more easily than individuals in the control group .

Though these results are promising, more human research is needed to better understand how broccoli affects digestive health.

Summary Eating broccoli may support bowel regularity and healthy gut bacteria, though more research is needed.

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Protein Shake Mistake #: Youre Neglecting The Little Guys

Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Not only will you struggle to add size, youll recover more slowly too. That means sore muscles putting the brakes on your performance.

The Fix

Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs crucial for growth. And leucine? Its is the key acid that stimulates muscle protein synthesis and growth, says Baptie. You need 3 grams of leucine to start this process.” Always read the label.

May Promote Healthy Bones And Joints

Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders.

Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones .

It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well .

A test-tube study indicates that the sulforaphane found in broccoli may aid in preventing osteoarthritis. However, more research is needed to draw any definitive conclusions on its role in humans .

Summary Many of the nutrients in broccoli including calcium, vitamin K and phosphorus are necessary for maintaining healthy bones. Additionally, early research indicates that certain antioxidants in broccoli may prevent some joint disorders.

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Keep Red Lentils Handy

Grace Wong, RD, has a favorite protein player: red lentils! I always keep some red lentils in my pantry to throw into soups, stews, and curries for extra protein and fiber, she says. It takes 15 to 25 minutes to cook them, and they go well with almost every soup recipe I have. Speaking of fiber, here are 30 ways to sneak in fiber without even trying.

Protein Shake Mistake #: It’s Not Just About The Shake

Free

It’s easy to poke fun at Jim Bro and his cronies chugging their third protein shake of the day, but know that they’re doing it for the sake of their strength. That doesn’t mean three shakes a day will work for you you can source the same amount of protein from a protein bar. Try to stick to one shake a day and vary your protein sources, even if you’re double-dipping in whey or vegan protein. Just make sure you look at the ingredients list.

“When youre looking for protein bars its important to consider the amount of saturated fats in each bar. Bars which contain more than 5g per 100g is considered high in saturated fats, explains Jenna Hope, , MSc, BSc . Additionally, whilst these bars are a convenient source of protein, many of them are made using artificial and highly processed ingredients.”

Protein bars “should be viewed as a convenient protein source or an alternative to a chocolate bar rather than a healthy snack, explains Hope. The artificial sweeteners can also contribute to cravings for sweet foods. Where possible opt for protein bars which contain fibre and natural ingredients.”

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Can I Eat Too Much Protein

Now that Ive drilled it into your head that you should be eating plenty of protein, a natural question will arise:

How much protein is too much protein?

Weve got good news for you: as long as youve got a healthy liver and kidneys, you can eat lots of protein with no ill effects.

As Examine points out in its research on protein:

Higher protein intakes seem to have no negative effects in healthy people,**

**Of course, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctors recommendation for required protein consumption!

Go ahead and aim for the high end from our protein calculator.

One final note: if our current recommendation for protein is a lot higher than what you normally do, ease into it.

Dont go from minimal protein intake to woofing down steak and eggs while chugging a protein shake.

Studies have found that immediately doubling protein intake can have negative effects.

Increase your intake gradually, a little more each day, and youll be fine!

Try Savory Protein Powder

You can add protein powder to more things than just smoothies! health coach Michelle Gindi says. Ive had great success adding protein powder to my morning pancakes and some granola bars, which is a sneaky and delicious way to get in more protein! Ive even stirred some protein powder into vegetable soup for an all-in-one meal.

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How To Get 200 Grams Of Protein A Day

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The most effective way to get 200 grams of protein a day is to consume a substantial portion of a high protein food with every meal. Consuming high protein snacks at regular intervals can also help you increase your intake.

What follows is a list of 6 high protein foods. These are ordered from highest to lowest in terms of the protein content per 100 grams.

  • Spirulina 57.5g of protein per 100g serving
  • Dry Roasted Soy Beans 43.3g of protein per 100g serving
  • Grated Parmesan Cheese 41.6g of protein per 100g serving
  • Lean Veal Top Round 36.7g of protein per 100g serving
  • Lamb Shoulder Roast 35.5g of protein per 100g serving
  • Lean Chicken Breast 32.1g of protein per 100g serving
  • Most people need between 40 and 60 grams of protein each day in order to remain balanced and healthy. There are many studies on this and the amount of protein that a person needs varies. Typically, the determining factors are biological sex and exercise and the current build of the persons body. Also, the more exercise that people do, the greater their general need for protein.

    Good Protein Sources To Try

    How can I get rid of protein farts?!

    Ultimately, the best protein sources provide high amounts of protein and beneficial nutrients per calorie.

    This includes the following:

    These options are your best bet to hit your daily protein macro goals and achieve higher protein intake regularly.

    However, there are still some serious benefits to other proteins that provide a mixed macro ratio. While they may not be the most protein dense overall, they can still contribute nutrition and health benefits.

    Not to mention, your overall diet is not designed to be pure protein, and finding macro balanced foods and meals that match your nutrition needs is an efficient way to get better balance overall.

    This is especially true for vegans and plant based eaters who rely on plant based proteins that tend to also be a source of fat or carbohydrates.

    It is a balancing act, figuring out what macro ratios work best for you.

    Here are 30 additional good protein sources to consider:

  • Egg Whites
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    Add Quinoa And Black Beans To Homemade Veggie Burgers

    Move over, beef burgers veggie burgers with quinoa and black beans are packed with fiber and have anti-inflammatory properties. No, you won’t get that juicy, beefy taste, but you might be pleasantly surprised by how much better you feel afterward. If you’re feeling a little nervous about making your own patties, then start by scoping out our guide to the 32 Best and Worst Veggie Burgers.

    Why Cottage Cheese Is Super Healthy And Nutritious

    Cottage cheese is a low calorie cheese with a mild flavor.

    Its popularity has grown in the last few decades, and its often recommended as part of a healthy diet.

    Cottage cheese is not only high in protein but also essential nutrients.

    For these reasons, its widely used by athletes and in weight loss plans.

    This article explains why cottage cheese is so good for you and includes ways to incorporate it into your diet.

    Cottage cheese is soft, white, and creamy. Its considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor.

    As a result, it has a very mild flavor compared with aged cheeses.

    Cottage cheese is made from the curds of various levels of pasteurized cows milk, including nonfat, reduced fat, or regular milk.

    Its also offered in different curd sizes, usually small, medium, or large.

    Moreover, its available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.

    You can enjoy this versatile cheese by itself or as an ingredient in recipes.

    Summary

    Cottage cheese is a soft, white cheese with a mild flavor. Its a fresh cheese offered with different milk fat levels and curd sizes.

    The nutritional profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added.

    One cup of low fat cottage cheese provides the following (

    It also has decent amounts of vitamin B6, choline, zinc, and copper.

    Notably, protein accounts for over 70% of the calories in cottage cheese.

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    May Slow Mental Decline And Support Healthy Brain Function

    Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function.

    A study in 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist mental decline associated with aging .

    Additionally, an animal study showed that mice treated with kaempferol a compound in broccoli had lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event .

    Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain.

    In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure .

    Most current research evaluating the effect of bioactive compounds found in broccoli on brain health are restricted to animal studies. More research is needed to determine how these compounds support neurological function in humans.

    Summary Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.

    Add Beans To Anything

    9 Ways to Get Protein Without Eating Meat ⢠SHIFT

    Your vegan friends are onto something when they rave about how much they love creating culinary concoctions out of good ol simple beans. Add garbanzo beans, white beans, lentils, kidney beans, or black beans to meals like salads, soups, or pastas, Lesht says. Beans are full of fiber and average around 15 grams of protein per cup. These are the best plant-based protein sources.

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