16 Easy Ways To Increase Your Protein Intake
										Experts say getting enough protein can be a whole lot easier if you try these tips.

16 Easy Ways To Increase Your Protein Intake Experts say getting enough protein can be a whole lot easier if you try these tips.

The list of benefits of eating protein is quite long, and it’s exactly why so many people focus on increasing protein intake and getting enough of this nutrient in their diet. For starters, protein can help satiate your hunger and keep you feeling more full throughout the day, which in turn can help minimize mindless snacking and reduce cravings. This nutrient is also necessary for building lean muscle mass, making it a requirement for seeing results from your workouts. Other benefits include better bone health, boosting metabolism, and helping to manage weight loss.

Even though these benefits are motivating, it can sometimes feel impossible to get enough protein in your daily diet when life and a busy schedule get in the way. This is why it’s helpful to make your protein intake as easy as possible so that you can ensure you’re meeting your goals even if you feel like you have no time or energy left in your day. For instance, you can make yourself a protein-rich meal with grilled chicken, quinoa, and a salad topped with your favorite ingredients, but this will require a bit more time and effort. Instead, you can get similar levels of protein by preparing a parfait of Greek yogurt, nut butter, seeds, and nuts the night before and keeping it in your fridge ready to go.

If you’re interested in learning more simple tips and tricks for effortlessly adding more protein to your day, read on to see what our dietitians recommend. Then, for more helpful eating tips, make sure to check out the 15 Best Vegetarian Sources of Protein.

Making a morning smoothie for breakfast or having one as a mid-afternoon snack can give you plenty of opportunities for packing in fiber and protein with foods like fruit, vegetables, nut butters, seeds, and protein powder. And if you’re able to consume dairy products, a great way to get even more protein into your smoothie is by swapping out almond or oat milk with cow’s milk as your liquid base.

“Amp up the protein of your smoothie with 8 grams of high-quality protein with 8 ounces of cow’s milk,” says Amy Goodson, MS, RD, CSSD, LD. “While many reach for water or juice as a smoothie base, cow’s milk is a nutrient-rich and affordable solution for protein, and it provides 13 essential nutrients!”

RELATED: Is Milk Good For You? 6 Effects of Drinking It

Protein in 2 scoops of standard whey protein powder: 26 grams

One of the best things you can do for your morning is to start it off with a fiber-rich bowl of oatmeal. However, even though you’ll get a good amount of fiber to help with your digestive health, you’ll want to increase the amount of protein in your breakfast too. This is why Goodson suggests adding a scoop or two of protein powder to your bowl of oats.

“While whole grains contain a few grams of protein, it’s not enough,” says Goodson. “Adding protein or collagen powder to your oatmeal can help make a low-protein food a well-balanced meal.” And another added benefit is that it can add some flavor to your otherwise fairly bland oatmeal.

Protein per ounce of standard beef jerky: 9.4 grams

If you find it hard to reach your protein goals throughout the day, you’re not alone. When you’re running around and trying to keep up with a busy schedule, it can be hard to find time for a snack, let alone a healthy, nutrient-rich snack. If this is often an issue you run into, Goodson suggests keeping some non-perishable snacks on hand for when you’re in need of a bite.

“Many proteins have to be kept hot or cold, making them less convenient for ‘on-the-go,'” says Goodson. “However, beef jerky is a shelf-stable protein that you can throw in a desk, gym bag, or purse. This is an easy way to get protein in a hurry without the risk of food safety issues. Plus, beef provides 10 essential nutrients, so it is a fantastic protein at snack time.”

Protein per large egg: 6.2 grams

“Many people think of eggs at breakfast, but eggs can help power your whole day with protein,” says Goodson. “Hard-boiled eggs are a great solution for adding nutrients to snack time and you can add fried eggs to salads, bowls, or even burgers.”

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