How To Add More Protein To Diet

Cottage Cheese For Creaminess

Ways to Add More Protein to Your Diet

Cottage cheese can be a great way to increase your protein intake. When shopping for cottage cheese, make sure to opt for the low-fat version to avoid adding calories. We need to keep a low-calorie count since we are in a weight loss phase.

Cottage cheese can be used in multiple ways. When you are making some low-carb pancakes, you might want to add some cottage cheese to make them higher in protein and extra creamy.

If you are a fan of cream cheese but dont want to add energy-dense food into your weight loss diet, you might want to try cottage cheese. Place the cottage cheese in a food processor with some water, and mix it up until it has a creamy texture. Now you have high-protein cottage cheese, and this option significantly reduces the calories.

Harness The Power Of Protein Powder

You can do a lot more with protein powder than shake it up with some water or milk. I prefer to use my protein powder for baking!

Whether you mix a scoop into your morning oatmeal or use it to make a chocolate crumb crust, having some protein powder readily accessible is an easy way to get more protein into your diet. Adding protein powder to your recipes is also a great way to add flavor and cut some carbs.

The healthy recipe database is full of fun ways to use protein powder. Check it out and try a recipe today!

Swap Your Bread Slice For Ezekiel Bread

Confession: We’re diehard fans of Ezekiel Bread. So much so that we even wrote about the 15 Reasons People Are Obsessed with Ezekiel Breadand no, they didn’t pay us to do so. Among the many benefits of these sprouted slices, there are 4 grams of protein per slicemeaning you’ll score 8 grams with a sandwich. It’s literally better than any other sliced bread.

The New York TimesEat This, Not That!

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Paneer Mushroom And Peanuts

Having a small snack handy is excellent to give you that energy boost in the second half of the day. Sautéing some paneer or mushrooms, and boiling peanuts and giving them a chaat twist are some great options for this.

Having a tiny snack increases your protein intake. It also helps manage your portion size for dinner as a snack reduces the gap between meals, effectively reducing hunger and cravings.

Sneaky Ways To Add More Protein To Every Meal

Have you been wondering how to add more protein but not loose the ...

A popular question we get asked is how much protein should I be consuming daily?

The amount of protein you should be consuming varies depending on each person.

The Dietary Reference Intakes recommends that individuals 19 and older should be receiving 0.8 grams of protein per each kilogram of bodyweight every day.

Thats really low, and if youre working out regularly, you shouldnt be afraid to incorporate a lot more.

The minimum that weightlifters should be taking in is 0.8 grams per pound of bodyweight more is fine, less is not optimal.

What are the best foods for bulking? Read our guide here.

Your body needs protein to properly function but also to build muscle.

Are you getting enough protein?

If youre struggling to get enough into your current diet then were to help.

The following ways for how to add more protein to your meals give you sneaky yet effective ways to ensure your diet is on track.

With these protein-packed tips and youll be increasing your muscle mass efficiently and effectively.

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Animal Proteins Are Most Bioavailable

This means that the proteins you get from animal products are the most easily absorbed and used by your body. For instance, 20 grams of protein from eggs deliver more of a protein punch than the same quantity of protein from plant sources. This doesnt mean you cant get the protein you need from non-animal sources. It just means that if you eat protein from animal sources, your body can more easily harness it.

Sohide Protein Disguise Protein Sneak Protein Is It Okay

I tend to be okay with the idea sneaking more nutrients into kids meals. When my own girls were really young, I used to sneak greens like spinach and healthy grains into their favorite meals. Because color and texture were points of contention not necessarily flavor I got creative with how I incorporated them into dinner and no one has been the worse for it.

As my kids grew a little older though, I informed them them kale was in their favorite smoothie so they could get used to the idea no hiding. Generally this has been fine for us, but honestly, it can be a crapshoot so do what works for you.

Heres the other thing thats important: Kids generally dont know every single ingredient thats in their dinner, and dont need to.

I kinda remember back when I was a kid and a meal was justserved to me and I was supposed to eat it. Ah, the good old days!

So if you have a kid who really needs to up their protein intake and isnt big on meat, I say, do what you gotta do.

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Simple And Effective Ways To Increase Your Protein Intake

Protein is an essential macronutrient and an important part of a healthy diet. Protein plays a role in the growth and repair of tissues, the production of enzymes and hormones, and supports our immune health. Whether youre looking to support your overall health, a goal of weight loss, or looking to build muscle, here are some simple ways to help increase your protein intake with whole foods.

The current recommended daily intake for protein is 0.8 grams per kilograms of body weight per day for adults over 18. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements, therefore, individuals seeking to protect against muscle loss, maximize muscle gain, lose body fat, or older individuals at risk for sarcopenia or muscle loss may benefit from an increased intake of protein. For adults looking to optimize health and protect against lean mass loss, a range of 1.2 to 1.6 grams per kilogram of body weight per day is more optimal, while non-dieting adults looking to maximize resistance training adaptation a range of 1.6 to 2.2 grams per kilogram of body weight per day may be more ideal. Whether you fall into one of these categories or you simply struggle with consuming adequate protein, here are some simple ways to increase your protein intake throughout the day.

Getting More Protein Into Your Day Naturally

15 Easy Ways to Add Protein to Your Diet

If youre looking for ways to get more protein into your diet, here are some suggestions:

  • Try a peanut butter sandwich. Remember to use natural peanut butter with no added salt, sugar or other fillers.
  • Low-fat cottage or ricotta cheese is high in protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning.
  • Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad.
  • Beans are great in soups, casseroles, and pasta sauces. Try tipping a drained can of cannellini beans into your favourite vegetable soup recipe or casserole.
  • A plate of hummus and freshly cut vegetable sticks as a snack or hummus spread on your sandwich will give you easy extra protein at lunchtime.
  • Greek yoghurt is a protein rich food that you can use throughout the day. Add some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit.
  • Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.

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Round Out Your Dinners

You dont have to get all your protein from meat side dishes also can be a good source of nutrients.

Many ancient grains, like quinoa, contain high levels of protein. If youre a vegetarian, these grains will add both substance and protein to your diet. For a simple dish, cook quinoa in chicken stock with basil and oregano. Beans are also a good option.

When it comes to adding protein into your diet, variety is key. If you get bored with what youre eating, youre likely to skip the protein entirely. Instead, think about how to increase your protein intake creatively. Keep snacks and meal options on hand to satisfy your cravings and keep your body strong.

For more information on getting more protein into your diet, consult with a nutritionist at UPMC.

Add Beans To Anything

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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Sneak Tofu Into Puddings

Trust us on this one. You can even find a premade optionregistered dietician Grace Wong loves the Sunrise brand, which comes in maple caramel, custard, banana, peach, mango, coconut, almond, and lychee. Its also a snap to whip some up on your own. Tofus silken texture and mild taste make the perfect base for any flavor you can think of.

Prioritize Animal Protein Over Vegetarian Protein

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Although both animal and plant proteins are highly nutritious and can and should be included in a healthy diet, gram per gram, animal sources of protein are more concentrated sources of protein and can, therefore, more easily and quickly increase your daily protein intake. Animal protein sources, such as meat, poultry, and seafood, are primary sources of protein, meaning they contain more protein than carbohydrates or fat, while plant proteins, such as beans, lentils, nuts are seeds, are primary sources of another macronutrient. On average, beans and lentils have a 3:1 ratio of carbohydrates to protein, while nuts and seeds have a 2:1 ratio of fat to protein. Although some plants do contain protein, gram per gram and calorie per calorie, animal proteins have higher levels of protein so prioritizing animal protein sources can help to increase your protein intake.

To be clear, you can most certainly still increase your protein intake if you follow a vegetarian diet or dont eat much meat. Youll simply need to be more strategic when choosing your vegetarian protein sources as some options, such as tofu and tempeh, are more concentrated in protein than others, such as nuts and seeds.

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Prioritise Protein At Every Meal

One of the easiest ways to get more protein into your diet is to simply make it a priority at every single meal you eat.

If youre tracking your nutrition, this could be as simple as splitting your daily protein target into 3 , then making sure to reach that figure with every meal.

If tracking isnt for you, thats okay. Just try to include at least a palm-sized serving of a high-protein food at breakfast, lunch and dinner.

Fight Sweets With Healthy Stuff

Yet another birthday at work with cupcakes? Or extra stress have you aching for some sweets? To fight the urge, Berndt has this trick: When Im craving sweets, I reach for a chocolate milkshake made with chocolate whey protein blended with frozen almond milk cubes. Its delicious, and the protein helps curb my craving for sweets.

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How To Add More Whole Food Protein To Your Diet And Why It Matters

What makes one protein better than another? And what exactly constitutes a whole food protein? Valid questions. As a whole food protein bar company, we herald the superiority of more food-based sources of protein , but its hard to say for sure what is better or worse for you. Of course, we have our bias but we wanted to break it down for you and let you decide what is best for your body, diet, and lifestyle.

How To Make Protein Coffee

How To and Why Adding Protein to Your Diet Will Help!

To make protein coffee at home, you can either use a coffee-based protein supplement mixed with water or milk, or you can simply add your favorite protein powder to freshly brewed coffee.

Whether you like having protein coffee cold or hot is up to you and may depend on when and where you drink it.

What is the best protein coffee? It all comes down to the quality of the ingredients you use.

There are loads of different protein powders available such as whey, casein, hemp, pea and other plant proteins, along with collagen but all types are not created equal.

For the most benefits, consider using a quality protein powder, such as collagen, hemp or bone broth. Look for one that is made with non-GMO ingredients, no added sugar or fillers and thats sourced from humanely raised animals if its not a vegan product.

Here are some tips for making protein coffee:

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Orgain Organic Whey Protein Shake

Free of refined sugars, sweeteners or preservatives this is our favorite plant-based RTD protein source. The protein content is a bit less than the other options at 20 grams but at only 140 calories and 10 grams of carbs it more than makes up for it. Its also both GMO and gluten-free.

Regardless of your exercise routine protein is an essential part of healthy lifestyle. Proteins are essentially the foundation upon which our bodies build, grow and function. How you go about getting the adequate amount of protein is up to you however, is essentially up to you. But if you make protein a regular part of your daily diet youll be far better off in the long run.

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Legumes And Lentils Dosa

Dosa is the perfect breakfast, and it is fancied by many. So, if youre fond of dosa, replacing rice or Rava dosa with pesarattu or adai dosa would be just perfect for you! Pesrattu or adai usually consists of many mixed legumes. In addition, mixing a few green leafy vegetables like spinach, methi, coriander, onion, garlic, and green chillies with the batter can make it more wholesome. Finally, you can add a bowl of curd to make your breakfast even more protein-rich.

Not just breakfast, it can also be taken as any other meal like dinner, or even as a quick snack! Kids love them too because they are tasty and quick-eats.

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Build Your Meals Around Protein

As you plan your meals and decide what to eat, make the protein source the central character in your meal and build your meal around it. Begin by deciding whether you are going to eat salmon, steak, turkey or tofu, and then decide what youre going to add to it. Once youve determined your protein source you can then add a serving of complex carbohydrates, fibre in the form of vegetables or fruit, and a source of healthy fat to create a well-balanced meal that is packed full of protein.

How To Add More Protein In Your Diet Every Day

20 Protein

If youre looking to improve your overall health, its a good idea to make sure youre including enough protein-rich foods in your meals. But how do you make sure youre getting enough protein? What foods are high in protein? There are different types of protein with different sources, mainly either plants or animals.

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Top Crackers With Nut Butters Or Cheese

You have Wongs permission to eat cheese and crackers to fill you upjust remember to make sure your meals are balanced throughout the day, so you dont overdo it on calorie intake. If cheese upsets your tummy, go for peanut butter and crackers, as a way to make sure youre fulfilled when there are still hours to go until dinner time.

Soy Milk Instead Of Other Dairy Free Milks

Use soy milk instead of other dairy-free milks, like almond, cashew, and coconut. Even though other dairy-free milks have risen in popularity over the years, they dont contain nearly as much protein as soy milk. In fact, they hardly contain any protein at all. One cup of almond milk contains about 1 gram or less of protein, whereas one cup of soy milk contains about 7 grams.

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Will Eating More Protein Make Me Stronger

Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training. Numerous studies show that eating plenty of protein can help increase muscle mass and strength .

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Eat More Complete Plant

Seven Absolute Worst Ways to Add More Protein to Your Diet

Skip the protein shakes in favor of quinoa and chia seeds. Both are complete plant-based proteins that are easy to incorporate into snacks and meals: Substitute quinoa for rice, add it to homemade veggie burgers, or use it to beef up a vegetarian chili recipe. Chia are great for making puddings, as an egg substitute in baked goods, and tossed into smoothies.

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