How To Up Your Protein

No Meat Doesnt Mean No Protein

Power up with protein in your diet

Protein is an important dietary element, and meat isnt essential. If you eat pulses and dairy youll be powered by protein, despite what well-meaning relatives may say.

Even if you cant give up meat entirely, you could try replacing it a few times a week. Regular pulse and vegetable based meals can improve your health and help build a more sustainable planet.

Its worth making the effort to go vegetarian so why not give it a try?

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Becky Mathews is a British freelance writer with years of experience in the health and wellbeing niche.

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.

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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Consume Dairy And Eggs

Dairy and eggs are another excellent source of protein. There are 6 grams of protein in one large egg and, compared to other cheeses, low-fat ricotta and cottage cheese contain a substantial amount of protein without a high percentage of fat. One cup of low-fat ricotta has 20 grams of protein and one cup of large curd cottage cheese has 23 grams of protein.

Prioritize Animal Protein Over Vegetarian Protein

How to Up Your Protein on a Vegetarian Diet: Going ...

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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Pack In Protein With Peanut Butter Powder

Peanut butter is one of my favorite snacks. When Im stressing out about my classes late at night, youll find me eating peanut butter by the spoonful straight from the jar. I recently discovered the wonders of peanut butter powder it has about 8 grams per serving. Ill be honest, it doesnt taste the same, but a quarter cup of this powder contains about twice the protein of a serving of normal peanut butter. I mix it with equal parts water or almond milk and a little bit of honey to spread on toast with slices of banana. It also makes a great smoothie with bananas, cocoa powder, and almond milk.

How To Increase Protein Intake Without Increasing Your Fat

When you are looking to increase your protein intake, it can be difficult to achieve this without simultaneously increasing your fats. This is due to the fact that many protein sources can also contain a lot of fat.

If you are trying to bulk up and keep calories are high, this likely will be a non-issue for you. However, if you have a high protein diet and want to lose or maintain your body weight then an increased fat intake could negatively affect your progress.

So, how do you increase your protein intake without increasing your fat? To increase your protein intake without increasing your fat prioritize lean cuts of meat and seafood , low-fat dairy options , and enhance your meals with higher protein grains .

In this article I will discuss:

  • 9 ways to increase your protein intake without fat
  • 18 protein sources with a low fat content
  • 6 protein sources to avoid if you are reducing fat intake

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Try Some Ancient Grains

For days when youre not swapping quinoa for pasta, experiment with other ancient grains, such as teff, spelt, and amaranth, which are surprisingly packed with protein. Chewy spelt has over 5 grams of protein per half-cup, and nutty, buttery Kamut has more than 4.5 grams. Teff, which is slightly sweet, also has 4.5 grams of protein per half-cup, as does amaranth , which has a slightly earthy flavor. Sorghum, which is a bit bitter, comes in at 10 grams of protein per half-cup. These easy strategies can help you eat more whole grains.

Chicken Thighs And Wings

How to fix a protein build up on YOUR AQUARIUM!

Although chicken breast may be a great low fat, high protein option, the thighs and the wings of the chicken have a much higher fat content.

In comparison to chicken breast, which only has 3 grams of fat per 4 ounces, the same amount of chicken thigh contains 10 grams of fat. The fat content in 4 ounces of chicken wings contains the most amount of fat at 18 grams.

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Try A Protein Shake As Your Meal

One of the easiest and most effective ways to drastically increase your protein intake while adding virtually no extra fat to your day is by including a protein shake.

While the protein-to-fat ratio in every type of protein powder will vary slightly depending on what they are made of, it is usually quite easy to find a protein powder that has a lot of protein with very little fat.

For example, one scoop of Gold standard Whey Protein Powder has a whopping 24 grams of protein, with only 1 gram of fat.

If you wanted to go for a vegan option, such as Vega Sport Protein Powder, you are still getting 25 grams of protein per scoop, with only 0.7 grams of fat

Keep in mind this is only the case if you mix your protein powder with water. If you choose to mix your protein with milk, the fat coming from the milk would have to be accounted for.

Want to learn all the ways you can mix protein? Check out: What Can You Mix Protein Powder With

Choose High Protein Grains As Your Carbohydrate

While typically grains are not thought of as a food that is rich in protein, if you are looking to increase your protein intake it is worth taking a look at the grains you currently have in your diet, and consider swapping them out for higher protein options.

For example, if you are already eating one cup of rice as your carbohydrate in your meal, that serving only yields around 4 grams of protein.

If you were to swap out this rice for one cup of cooked quinoa instead, you would be taking in 8 grams of protein. This strategic yet very simple swap of carbohydrates gives you an extra 4 grams of protein, all while having a minimal effect on your fat intake.

One other way that we can increase our intake of protein is to opt for high protein bread. For example, while a plain white bread might have 6 grams of protein for two slices, the same two slices of Daves Killer Bread contains 10 grams of protein. Again, this simple swap in your day gives you an easy 4 extra grams of protein.

Some other examples of grains that are high in protein include buckwheat, spelt flour, whole-wheat pasta, couscous, oatmeal, and cornmeal.

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Remove The Skin From Your Fish And Chicken

While chicken and fish are often considered a staple in a high protein and low fat diet, the skin of the animal can actually contain considerable amounts of fat.

If we take chicken for example, according to the USDA National Nutrient Database, 100 grams of chicken skin can contain a whopping 32 grams of fat. Similarly, fish skin also tends to be the fattiest part of the fish.

Simply removing the skin from your chicken or fish before you eat it can help to ensure you are not overdoing fat while working to increase your protein.

Eat Protein At Breakfast Lunch And Dinner

How To Bulk up

Dont wait until dinner to start eating your protein, ensure that youre including a source of protein at breakfast, lunch, and dinner. Although you can certainly create a healthy breakfast without a ton of protein, if youre trying to increase your protein intake neglecting to include it in your morning meal will leave you playing catch up all day long. Instead, ensure that all of your meals include a source of protein to help ensure youre reaching your protein target by the end of the day.

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How To Incorporate Protein In Your Diet

When people think of protein, they often associate it with body building. While protein plays a crucial role towards changing the size and shape of our muscles, there are lots of other reasons to incorporate protein in your diet. In this post, we discuss the importance of protein in your health, how much you should consume per day, and ways to easily include more protein-rich options into your diet.

Try Adding Beans And Legumes Into Your Meal

Because beans and legumes pack in a high amount of carbohydrates, they are often overlooked for their high protein content.

One cup of lentils, for example, contains roughly 18 grams of protein, while only containing around 1 gram of fat.

Other examples of high protein, low fat legumes include edamame, split peas, kidney beans, and black beans.

Try adding these legumes to your salads or stir-fry dish in order to pump up the protein content of your meal.

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Ways To Increase Your Protein Intakes

Getting enough protein is essential to improve your body composition and your overall health. Proteins are responsible for the growth and repair of the bodys tissues. They also play an essential role in the production of hormones, enzymes, and red blood cells. A high protein intake can also help you lose weight and gain muscle mass, as proteins keep you fuller longer and speed up your metabolism.

As we know, increasing protein intake can be challenging, here are 5 easy ways to help you add protein to your diet:

1. Add Protein to Your BreakfastCereal, waffle, pancakes, and bagels are high in carbs and low in protein, which explains why you feel hungry an hour after eating. Try adding a source of protein to your breakfast such as eggs, or whey protein in your oats or yogurt which will boost your protein intake and will help you feel more satisfied and energized.

2. Eat Your Protein FirstWhen eating a meal, try to eat protein source first, as it decreases levels of hunger hormones called ghrelin, and keeps blood sugar and insulin levels from rising too high.

3. Choose Greek YogurtGreek yogurt Petit Gourmet contains twice as much protein as traditional yogurt, and it goes very well with berries or chopped fruits. It can also be used as a substitute for sour cream in sauces or dips.

4. Add Protein to Your SaladAdding chicken, cheese, fish or plant-based protein as chickpeas to your salad will help you meet your protein needs and stay full and satisfied.

How To Fit All That Protein Into Your Lifestyle

4 Tips To Increase Your Protein Intake

So now that we know what are truly high protein sources, we must figure out exactly how to fit all this protein into our current lifestyle.

We must first figure out how many meals a day we want to have most days so we can get a picture of how much protein we need spread out throughout the day.

I outlined exactly how to mold your meal timing around your current lifestyle in a previous post. I highly suggest that you read that one first in order to do this optimally.

Now you need to look at how many meals a day you have and figure out how you want to distribute your protein throughout the day in order to hit your protein goal.

Next, you will need to figure out what your top 5 protein sources are. Use the high protein cheat sheet I gave you above to do this. This does not have to be set in stone but will give you some clarity on what protein sources will make up the bulk of your intake.

Then, you need to look at how you are going to integrate your protein with your carbs and fats in order to hit your total macros for the day. Think of the meal plan you will have and what other components will add carbs and fats to the equation.

  • Carbs in the meal: Bread, Tomato, Lettuce, Sauce , and any other veggies toppings.
  • Fats: Fat content in meat, Cheese, Mayo, and any other fatty sauces

This will ensure that you are not sitting there at 8pm with 80g protein and minimal carbs and fats left. This inevitably leads to a massive protein shake which leads to the PROTEIN FARTS..

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Always Keep Protein Powder Handy

Just like you keep some deodorant for the sweaty days, hair-ties for when you just *cant* with your hair, and lipstick for an impromptu happy hour, Dale suggests keeping another must-have item at hand: protein powder. I always keep a mini Ziploc of high-protein, zero-carb powder in my purse to make sure Im never hurting for my post-workout recoveryor a healthier snack choice at work, she says. Watch for the signs youre not getting enough protein.

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.

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Easy Ways To Increase Your Protein Intake

Getting enough protein is important for your health.

For this reason, the Daily Value for protein is 50 grams per day.

However, some researchers believe that many people should be eating significantly more than this amount .

A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health.

Here are 14 easy ways to eat more protein.

Nutrition Strategies To Help You Get All The Protein You Need For Growth

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    Everyone knows protein is essential to building muscle, but you dont always have the time to cook a meal every night or the money to constantly buy fresh meat from the butcher. If youre having trouble fitting a protein-packed meal plan into your daily routine of working and working out, here are some nutrition-saving tips to make sure youre getting all you need to make sure your gym gains arent going to waste with the wrong fuel.

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    How To Fix Hair Overloaded With Protein:

    Recovering from protein overload isnt an overnight process, but after taking a few important steps you wont have to wait long before noticing improvement. However, depending on the severity of your protein buildup, it can take a few months to see results.

    Youll need to focus on how youre moisturising your hair. This means going through your product stash and getting rid of moisturisers that are adding protein and switching to ones that dont contain any.

    Proteins come in many forms and under many names, so getting rid of it can be tricky. Carefully read through the ingredients of your current products or any you plan to buy and check for these common names for protein.

    Here is a list of protein ingredients:

      • Hydrolyzed collagen
      • Wheat, quinoa, or soy protein
      • Silk protein
      • Oat flour
      • Amino acids

    You might be surprised how many of your products contain one or more of these ingredients, but during your recovery period, you should avoid all protein-boosting products to bring your hair back into balance.

    There are also some natural products that are known to do more harm than good for protein-sensitive hair, such as coconut oil. If youve ever noticed your hair feels crunchy after applying coconut oil, you have too much protein on your strands.

    So what comes next?

    Simple Vegetarian Protein Filled Meals

    Vegetarians dont need expensive, complicated meals. You can cook up plenty without meat, fuss or expense. And the whole family will enjoy eating them with you!

    Try popping some seeds or nuts on your cereal in the morning, or a few slices of peanut butter on toast. Early risers with plenty of time can enjoy scrambled or boiled eggs which are full of protein.

    If youre heading out for lunch grab a baked potato with beans, a panini with cheese, or a spicy bean filled burrito. If you have time to make a lunchbox, fill it with hummus, peanut butter, egg or sliced Quorn in a sandwich.

    Pre-prepared pea, bean and avocado salads are great. As are chickpea or butter bean soups with seeded bread.

    Its dinnertime and youre automatically reaching for the chicken, stop! How about a vegetarian shepherds pie? Simply substitute mince with pulses and peas and pop in a few cubes of frozen spinach for extra iron. Make lots and freeze it for on-the-go dinners.

    Other options are a vegetarian chili made with beans or tofu or a Quorn-based bolognese. You could try meat-substitutes with veggies or tofu in a blackbean sauce. Or how about a chickpea dhal and pea fritter with quinoa?

    Quick dinners can be pulled together with no fuss. Scrambled eggs on toast with sunflower seeds. A cheese omelette. Black-eyed beans in a curry sauce. All full of protein!

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