Adding extra protein to your diet is easier than you might think. Whether you’re an athlete looking to build muscle, someone trying to lose weight, or just want to improve your health, consuming adequate protein at each meal can help you achieve your goals. The typical diet may lack this important macronutrient, so finding simple ways to boost your protein intake can make a big difference.
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Table of Contents
Add Protein Powder to Smoothies
Adding protein powder to your smoothies is an easy way to boost your protein intake.
- Look for a powder with at least 20 grams of protein per scoop, such as whey, casein, hemp, or pea protein powder. Whey and casein are animal-based, while hemp and pea are plant-based. Choose a powder that fits your dietary needs.
- Start with 1/2 scoop of powder and gradually increase to 1 scoop. This allows your body to adjust to the extra protein and prevents digestive issues.
- Mix the powder into your favorite smoothie recipe. For example, blend 1 scoop of chocolate protein powder with 1 cup of milk or a non-dairy alternative like almond milk, 1 banana, and 1 tablespoon of peanut butter. This smoothie has about 30 grams of protein, perfect for breakfast or a post-workout snack.
- Get creative with mix-ins to improve the flavor. Add cinnamon, nutmeg, vanilla extract, or cocoa powder. Fresh or frozen berries, spinach, and avocado also work well.
- If the protein powder affects the texture, use a high-powered blender. Add a little extra liquid for a smoother blend. You can also mix the powder with a bit of the liquid first to make a paste before adding the rest of the ingredients.
- For the best results, aim for 20 to 30 grams of protein with each smoothie. Spread your protein intake throughout the day by having a protein-rich smoothie for breakfast, as a snack, and post-workout. Along with exercise, this helps maximize muscle protein synthesis.
Adding protein powder to your smoothies is a simple way to boost your daily protein and support a healthy, active lifestyle. Experiment with different flavors and recipes to find options you enjoy and will stick with long-term. Your muscles will thank you!
Include Greek Yogurt in Your Breakfast
Including Greek yogurt in your breakfast is an easy way to add protein to your diet. Greek yogurt contains double the protein of regular yogurt. Just one cup of plain Greek yogurt has around 23 grams of protein, which is almost half of the daily recommended intake.
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To add Greek yogurt to your breakfast, top it with granola and fresh fruit like berries for extra nutrition. You can also use Greek yogurt as a replacement for sour cream on baked potatoes, in dressings and dips, or as a topping for tacos.
If plain Greek yogurt seems too tart for your tastes, choose a flavored variety with no added sugar. Or, mix in a bit of honey, maple syrup, or vanilla extract and a sprinkle of cinnamon or nutmeg.
For an extra protein boost, stir in a scoop of protein powder, which can add 20 grams of protein or more per scoop. Chia seeds and flaxseeds are also great mix-ins that provide protein, fiber, and healthy omega-3 fatty acids.
Smoothies made with Greek yogurt and protein powder or nut butter make a satisfying high-protein breakfast or snack as well. Blend Greek yogurt with fruit like bananas, leafy greens such as spinach, and a liquid like milk or juice.
As you can see, Greek yogurt is extremely versatile and can be incorporated into your diet in many ways. Whether you choose to eat it on its own, topped with crunchy granola, or blended into a smoothie, adding Greek yogurt to your regular breakfast rotation is one of the easiest ways to consume more protein and stay satisfied until your next meal.
Add Beans and Lentils to Your Salad
Adding beans and lentils to your salad is an easy way to boost the protein content of your meal. Legumes like chickpeas, kidney beans, and lentils contain 8-10 grams of protein per half cup, so adding them to your salad allows you to effortlessly increase your protein intake.
Select Legume Options
Chickpeas, also known as garbanzo beans, have a mild nutty flavor and creamy texture. Black beans and kidney beans have an earthy, robust flavor and are common in Latin American cuisine. Lentils are small legume that comes in brown, red, and green varieties. They have an earthy, peppery flavor and hold their shape well in salads. Choose one or mix and match multiple beans and lentils.
Cook and Season the Legumes
If using canned beans or lentils, simply drain and rinse them. For dried beans and lentils, soak and simmer until tender, then drain. Season the legumes with olive oil, salt, and pepper or your favorite vinaigrette dressing. You can also add fresh or dried herbs like thyme, oregano, or rosemary for extra flavor.
Add to Your Salad
Add 1/2 to 1 cup of cooked beans or lentils to your salad. Toss to combine and add more dressing and seasoning to taste. Some other additions that pair well in salads with legumes include:
- Leafy greens like romaine, spinach, or kale
- Chopped vegetables such as tomatoes, cucumbers, and carrots
- Grains like farro, quinoa, or bulgur wheat
- Nuts or seeds for extra crunch
- Fresh or dried fruit such as berries, raisins, or apricots
- Avocado for a creamy texture
Beans and lentils add protein, fiber, and healthy complex carbohydrates to your salad. Combining a variety of nutritious ingredients will create a satisfying and balanced meal. Adding legumes is a simple way to pump up the nutritional value and flavor of your salads.
Have a High-Protein Snack Like Jerky, Protein Bars, or Trail Mix
Jerky
Dried meat snacks like beef, turkey, or veggie jerky contain a lot of protein and are highly portable. Look for options with at least 5-10 grams of protein per ounce. Jerky can be high in sodium, so check the nutrition label and choose lower-sodium options when possible.
Protein Bars
Protein bars are a convenient snack that typically contains 10-20 grams of protein per bar. Look for bars made with whole foods and minimal added sugar. Some excellent options include Quest Bars, Rx Bars, and KIND Bars. Compare nutrition labels to find a bar high in protein but lower in calories, sugar, and saturated fat.
Trail Mix
While traditional trail mixes are high in healthy fats, some options also pack a protein punch. Look for mixes that contain nuts like almonds, cashews, or peanuts along with seeds such as pumpkin, chia, or sunflower seeds. These additions boost the protein to around 5-10 grams per quarter-cup serving. You can also make your own high-protein trail mix by combining roasted nuts, seeds, unsweetened coconut flakes, and a few chocolate chips or dried fruits.
Other Options
Some other handy high-protein snacks include:
- Greek yogurt with granola and fruit: Around 20 grams of protein per cup of Greek yogurt.
- Hummus and veggie sticks: Hummus has protein from chickpeas, usually 3-5 grams per two-tablespoon serving.
- Cheese: Most cheeses contain 6-8 grams of protein per ounce. Pair cheese with crackers, bread, or fresh fruit.
- Edamame: Steamed edamame beans in the pod contain 8-10 grams of protein per half cup.
- Lentil chips or pops: Lentil-based chips and snack puffs contain 5-10 grams of protein per ounce.
Choosing a high-protein snack like jerky, a protein bar, a trail mix, or Greek yogurt is an easy way to boost your protein intake and prevent hunger between meals. Keep a variety of portable, protein-rich snacks on hand so you have options whether you’re at home, at work, or on the go.
Conclusion
As you have seen, adding protein to your diet does not have to be complicated or require expensive ingredients. With some simple substitutions and additions to your regular meals and snacks, you can easily boost your protein intake and reap the many benefits.
Whether enjoying eggs for breakfast, Greek yogurt for a snack, beans, and legumes with your salads, or nut butter on your toast, the options for increasing your protein consumption are varied and delicious. Make the commitment today to add at least one new source of protein to your daily diet and in no time you will be gaining energy, building muscle, and improving your overall health and wellness.
The possibilities are endless if you simply open your mind to new foods and new recipes. You owe it to yourself and your body to make this positive change. Adding protein to your diet is one of the simplest steps you can take toward optimal health and nutrition.
