Introduction
Protein is needed to develop and maintain body tissues, to strengthen the immune system and to maintain constant energy. As you will see here, there is no need for it to be a struggle to consume more protein in your diet. Below are 22 Easy Ways To Eat More Protein in your daily life.
Table of Contents
1. Start Your Day with Protein-Rich Breakfasts
Start your day with healthy breakfast, proteins foods; the aim is to provide your body with enough fuel as to control your hunger in the course of the day. High protein foods include eggs, Greek yogurt and protein shakes.
Eating protein in the morning not only revs up your metabolism, controls spikes and crashes in blood sugars but also provides more energy to sustain the day. A serving of eggs, Greek yogurt or cottage cheese is generated particularly for breakfast. Consuming a high protein meal can also conquer hunger in between meals, especially in mid morning and also assists in increasing metabolism rate. Besides, it contributes to the formation of new muscles tissue as well as muscle recovery. It is again very simple to ensure you get your protein whether through a scramble of eggs with some veggies, protein in your blended smoothies or a bowl of oatmeal with nuts and seeds. Besides assisting in energy level conservation these foods are of great importance in supplying the human body with several nutrients.
2. Add Greek Yogurt to Smoothies
Smoothies should ideally include Greek yogurt for its tasty texture and nutritional value that comes from protein content. It assists in making your smoothies more nutritious.
Since Greek yogurt contains protein and probiotic compounds, it’s very good for the intestines. When incorporated in smoothies, thicken their texture and makes them very fulfilling. It also contains more protein than a standard yogurt, making it a perfect food for anyone with interest in protein diets. It can be blended together with berries, bananas and spinach to from a shake that not only promotes digestion but will also make the consumer feel fuller. A spoon of nut butter or a scoop of protein powder can be used to boost a protein value which can make it good pre or post-workout food.
3. Snack on Nuts and Seeds
Fruits and vegetables are great although many of them are easily portable and can be eaten anywhere to provide you with the required protein, fats and fiber. Examples are almonds, chia seeds, pumpkin seeds among others.
Nuts and seeds contain protein and essential vitamins and minerals, as well as fuel for the heart in the form of good fat. Having this snack is convenient because it does not need preparing and it can be easily held while charging a gadget. Butter nuts as almonds, peanuts, walnuts, sunflower, and pumpkin seed are among the most favored to increase the protein proportion. They also have the potential of regulating blood sugar levels and control hunger at the course of the day between meals. Moreover, nuts and seeds contain fiber, and thus help maintain digestion health, and also makes you full. Tiny, neat portion of nuts or seeds can put together with dried fruits and they are perfect for a snack at work which will provide energy for couple of hours in the afternoon.
4. Incorporate Eggs into Your Meals
It will also underscore how one of the most flexible and cheapest sources of protein is eggs. Here it is also possible to include them into a dish diet starting from breakfast, dinner and supper.
Eggs are also packed with protein, actually, one large egg yields around 6 grams of protein of great quality. They also contain many nutrients such as vitamin D, B12 and selenium. Eggs are very flexible in preparation, they can be boiled, scrambled, poached or fried hence can included in your diet. Use whole-grain bread while having eggs for breakfast or include vegetables with either an omelet or boiled eggs. It is also possible to add eggs to lunch of dinner the same as in salad, wrap or even in rice. Being sources of rich protein content assists in muscular build and tissue generation; besides, it has social functions to put off hunger, making it ideal in weight loss plans.
5. Try Protein-Packed Plant-Based Alternatives
Lentils, quinoa and edamame can all provide very respectable sources of protein, particularly to those who would prefer not to consume animal products.
As for plant-based protein alternative, vegetarians and vegan persons should choose it because it’s beneficial for them. Lentils, chickpeas, quinoa, and edamame are protein rich and give the necessary essential amino acids. These foods are not only helpful for muscle building but also for digestion because of rich fiber content. For example, quinoa, which is a grain, contains all nine essential amino acids, as do proteins in animal-based foods. A protein power-house in its own right, Edamame, or young soybeans are best podded out and can be thrown into salads, stir-fries or eaten as a snack. Including these protein-rich plant foods into your diet helps vary proteins’ sources and improve the quality of a diet.
6. Use Protein Powder in Shakes and Bakes
Protein powder is another useful additive to boost one’s protein per meal by for instance mixing it with smoothies or incorporating it into baked products.
Protein powders are a popular means of increasing your protein quota for the day. For example, whey, pea, hemp or soy protein can be added into shakes or smooths but it can also be added to baked goods as well. Protein powder when mixed with fresh fruits gives a handy snack immediately after fitness to replenish muscles. If you are cooking, incorporating protein powder to cakes, pancakes, muffins or energy bars will improve their quality but not their taste. Athletes and body builders would benefit most from this supplement as it is high in protein serving 38 grams per bar. Protein powder comes in several flavors and combinations; hence it is not a challenge to select one according to the buyer’s preference.
7. Include Legumes in Your Diet
They include beans, lentils, and peas, which are all plant proteins that also afford high fiber content.
Beans about the family of legumes are easily accessible and also a good source of plant base proteins. They are also rich in fiber which the body finds easy to digest hence avoiding complications like constipation and also feel one fuller longer. Beans belong to the family of pulse and are flexible when it comes to usage because they can be incorporated into soups, stews and salads and even as a veggie burger. Mature soaked and cooked lentils contain about 18gm of protein per 100gm; thus, the cooked cup provides rich protein. Also, they contain iron, folate, potassium, among other nutrients in adequate measures. To make it a bumper crop, legumes should be eaten with whole grains, say brown rice or quinoa to form a protein complex. Consumption of legumes should be taken at least three times per week to reduce cholesterol level, improve heart health and manage body weight.
8. Add Cottage Cheese to Your Snacks
Cottage cheese is fat free with high protein and can be eaten with fruits, vegetables or nuts.
Cottage cheese is hugely recommended for people who are aiming to take protein because you will be able to take about twenty-five grams of protein from one cup of cottage cheese. Alo it contains calcium that is essential for proper bone and teeth health. Because cottage cheese does not have a strong taste, it is extremely compatible with both compounds and meals of sweet and savory kind. When you are hungry use small amounts of cottage cheese and add fruits like berries or pineapple to it. Meanwhile, mix it with chopped vegetables or herbs and olive oil for a vegetable or herb Dip. It is also perfect to be used as toppings on bread toast, baked potatoes, salads, or even sandwiches. Due to the high protein content, they are satisfying and perfect for those who are physically active or raising the protein intake while keeping an eye on the calorie intake.
9. Incorporate Tofu into Stir-fries or Salads
Tofu is an excellent source of protein which can be added to stir fry or use in salads and even soups.
A product derived from soybeans, tofu acts as a protein and can be incorporated in many foods or meals. This nutrient is complete with protein and holds all nine essential amino acids in it. Tofu can be fried, barbecued, roasted, or even be mashed and added to sauces or used in soups. In stir fry for instance, tofu act as good source of protein in the meals since it takes flavor and color from the spices and gravies used in the cooking of vegetables. Tofu may also be used in salads and grain bowls to add some muscle to the dish. Being relatively bland in terms of taste it goes well with most flavors, and varies in texture based on preparation methods and is greatly preferred by vegetarians, vegans, and even those who consume meat. It is also a low-calorie food and can aid in weight loss and does not cause energy ‘crashes’ in the course of the day.
10. Choose Lean Meats for Lunch and Dinner
Poultry products such as chicken, turkey and fish are good source of proteins which come with low fat content.
Instead of frying, grilling and poaching are the correct ways for cooking animal-based protein and some recommended ones include; Chicken breast, turkey, and fish. These meats can be said to be lean which is good news for people wanting to consume more protein than fat with little additional calories or unhealthy fats. Protein foods are those that can supply the body with adequate amounts of proteins and include foods like chicken breast which has near 26 grams of proteins per 3 ounce serving, miner turkey fish especially salmon. Moreover, lean meats have nutrients such as vitamin B12, zinc and iron in them as well as little fats. The use of lean meats in your lunch or dinner will aid muscle mass, boost your immune system and help you feel full for a longer time. For purposes of maintaining the health implication involve grilling, baking of these meats or even broiling other than frying.
11. Opt for Fish as a Protein Source
Fish, especially oily fish such as salmon, tuna, and mackerel, are ideal sources of top-quality protein and omega-3 acids.
Fish is a versatile source of protein food that includes excellent fractions of omega three fatty acids, crucial for the functioning of the heart and the brain as well as has ant-inflammatory effect. Fish is not only a source of high-quality protein for muscles but also of unsaturated fats that are good for health: you should consume more fatty fishes like salmon and mackerel. Salmon: it is a protein-dense food, and for instance 3 ounces serving of salmon is equivalent to 22 grams of protein. Another thing that one needs to know is that fish contains a small portion of fat compared with other fish found in other places that deals with animal protein that is needed by the heart, especially if one has a challenge with cholesterol. As well, fish contains vitamins and minerals one of which is vitamin D for fish lovers, iodine, and selenium. Consuming fish at least couple of times a week is beneficial for the heart, muscles and immune system.
12. Add Nut Butter to Your Meals or Snacks
Snacks include; almond, peanut butter which is high in protein and can be used on food or taken with meals.
Hopefully, nuts and their butters can provide a yummy tasty ride to higher protein consumption. Almond butter, peanut butter and other nut butters contain approximately 8g of protein per 2 tbsp serving. As well as being good for protein intake, they also contain many healthy fats which can prevent hunger pangs from striking quickly. There’s nothing more delicious than having nut butters on toast, in smoothies or simply eating it with apples or bananas. They can also even be combined with sauces and dressings in order to add that extra flavoring. Even though they are calorie packed, most nut butters contain healthy fats such as monounsaturated and polyunsaturated fatty acids. When using nut butters ensure they are natural and do not contain the sugar or any harmful fats. If you’re looking to increase protein intake, trying nut butter is a delicious addition to your diet.
13. Mix Protein-Rich Grains like Quinoa into Dishes
Grains such as quinoa and others mentioned also contain a protein and can be incorporated into so many dishes.
Despite belonging to the group known as pseudo cereal, quinoa has all nine essential amino acids, therefore, is a complete protein. They provide approximately 8g of protein per cup, fiber as well as vital vitamins and minerals such as iron and magnesium. Quinoa can be prepared and used in many of the meals as it is rich in nutrients and minerals. It can be used a sauce for salad dressings, as an addition to stir-fries, cooked grains or for any meal that can be prepared rice. Quinoa has a nutty taste, so it can be used both as a side dish for other meals tasting sharp or in the sweet dishes sharp for vegetarians, vegans, and many others who eat meat. Thus, when you add quinoa to your meals, in addition to adding protein, you get an improved capacity to digest the food and better nutrients in your food.
14. Snack on Edamame
Make good and they are young soybeans known as edamame – these are packed with proteins and are also very healthy for you to snack on.
Edamame is also a vegetable protein food; it contains approximately 17 grams of protein per a portion when prepared. These young soybeans are not only packed with protein but also with fiber which make it an excellent for a snack. They are also a complete source of protein provided there is a correct proportion of the amino acids found in them which is not common for most plant foods. It also has minerals in it including iron, calcium, vitamin C and many others. It’s best eaten when fresh and can be cooked instantly by steaming and lightly salting, or used in salads, stir fries, and rice bowls. It can be a great source of protein for those who do not want to use animal products, which are the primary source of protein Most people prefer edamame because they are low in calories and thus, can be consumed in large portions as a source of food when trying to lose some weight.
15. Make Protein-Rich Chia Puddings
Among all the dietary important nutrients, chia seeds are rich in plant proteins; chia puddings are wholesome and a good source of protein.
Chia seeds are a good source of protein, fiber and omega-3 fatty acids, approximately 5 grams of protein for 100 gm of chia seeds. Submerged in liquid, chia seeds turn into a gel base hence ideal for preparation of protein intuitive puddings. Chia puddings can be done quite quickly and are also variable in flavorings, you can use vanilla, chocolate or fruits. The simplest form of chia pudding can be prepared by stirring chia seeds into milk or an equivalent and allowing the mixture to remain in a refrigerator for about one night and then consuming it with fruits or nuts. Because chia seeds are well packed with protein and fiber then it will sustain hunger thus can be taken in the morning as a breakfast or as a snack. Moreover, due to the content of omega 3 fatty acids, chia seeds were found to be good for heart and brain. The inclusion of chia puddings means that you’ll be getting a protein dense treat with other important nutrients such as antioxidant content.
16. Include Lentils in Soups and Stews
Lentils are an edible legume that is used as protein for plant eaters, and they are included in soups and stews.
Lentils are an easy source of protein that is derived from plants, with almost 18 grams for each cooked cup. Of equal importance, they are a good source of fiber, iron and folic acid; thus making them a healthy inclusion in any diet. Compared to other numerous types of pulses, lentils actually do not take as long to cook, which is why they are often used for soups, stews as well as salads. In addition to increasing the volume of the soup when added to recipes such as lentil soup for muscular growth the nutritional value is pushed up. Lentils are also a rich source of complex carbohydrates for all round energy throughout the day free from energy slumps. Further, they are enormously nutritious and can be given an interesting spicy or aromatic touch to match a variety of different ethnic dishes. There’s red lentils, green lentils and brown lentils and they can be added into your diet to give a rich protein packed punch to your meals while at the same time promoting digestion.
17. Try a Protein Bar on the Go
Protein bar is a delicious snack that can be taken everywhere and can satisfactorily serve as a source of protein for people with little time at their disposal.
Protein bars are particularly suitable for people with a lot of working to do then they require protein intake. Normally they can contain between 10-20 grams of protein per bar, and as such they are easy to carry around for purposes of snacking. Most protein bars contain raw materials such as whey protein, soy protein, or plant protein of any type of diet. Other bars may also have some extra nutrients such as fiber, vitamin and minerals to make it a healthy snack bar. The protein bars are also a better option for snacking than most cookies and sweets, but again it important to pick those that contain little to no additional sugar and no preservatives. Protein bar may supplement a meal, be taken after workouts to replenishing protein or you may take it in-between meals to help reduce hunger.
18. Incorporate Beans into Your Meals
Beans are a versatile and protein-added meal to most meals and offer amino acids and dietary fiber to improve digestion.
Legumes for example black beans, kidney beans and chickpeas are sources of protein; about 15g of protein in a cooked cup. They also carry a lot of fiber, which enhances digestion and makes you not to be hungry for a long time. Beans could be used in soups, stews, salads and can actually be made into a dip like the well-known hummus. Not only do they contain protein but they also have specified nutrients including iron, magnesium and folic acid all in moderation. Some ideas you could try that I haven’t already mentioned include: Describing sure foods and utilizing beans in your meals is a good method to amendment the types of proteins you eat as well as the nutrient value addition to your diet. Furthermore, beans do not tend to be expensive and they also have a very long shelf life which means if you were to buy in large quantities, they will last for quite some time, making it easier for people with a small budget to purchase them.
19. Add Protein to Your Oatmeal
A simple tip to transform oatmeal into a more nutrition covered, protein-packed meal, is to incorporate protein into the mix.
Many people love oats for breakfast since they are easy to prepare, nutritious, and you can meal prep. Some additions to do so consist of Greek yogurt, protein powder, nut butter, or seeds to the smoothie blend. For instance, a scoop of protein powder contains twenty grams of protein; a tablespoon of almond contains eight grams. Further, you may add chia seeds or flaxseeds since they have even more protein and healthy fats. Adding in protein will help you stay full and/or support your muscles if you are an athlete in a specific sport. This is not only tasty but a great way to add the protein component into the breakfast; it also controls the carbs in the oats, or sugars. With the protein addition oatmeal is an excellent breakfast meal and is highly recommended for anyone who wants to feel full and be energized all morning.
20. Top Your Salad with Chicken or Turkey
Using lean protein such as chicken or turkey in salad is one of the easiest methods of having more protein in your diet without compromising the health implications of the food.
There is approximately 20-25grams of protein in 3 ounces of chicken and turkey which makes these two a rich source of lean proteins. When added into a salad they make an ordinarily ordinary salad to be transformed into a protein rich meal, which is pleasing to the appetite. Chicken and turkey are good and can be BBQ, baked or trimmed and placed on top of different salad greens and vegetables. Not only sources of protein but contain low fat and contain very important nutrients such as B vitamins, selenium that help in metabolism of Foods and immunity. To make the salad more nutritive, you can combine certain other foodstuffs like avocado, nuts and seeds with it to incorporate additional important nutrients and beneficial fat. If you want something light then you should add lean poultry to your salad to get your protein in.
21. Incorporate Tempeh in Your Dishes
Lesser known and produced by fermentation, tempeh is a type of soybean which is excellent as a protein source for vegans and is versatile.
The other tuber one is tempeh made from fermented soy beans and the one that is very rich in protein; 21grams of protein per 3 ounces. Although tofu is soft in nature as well as tasteless in most cases, tempeh is much more highly textured and has a truly exotic taste – it is ideal for frying, making salads, sandwich and many others. Additionally, it is rich in fiber, and vitamins and minerals and includes low fat protein, vitamin B12, iron, magnesium and calcium. There is a presence of vitamins and minerals in a form that is easier to be absorbed and helpful probiotics go to the gastrointestinal system. Especially, for a vegetarian and vegan because it is plant protein to some extent but anybody can have a lot of amount of protein. It can be fried, barbequed or even crushed and used in kitchen services in place of meats. Apart from making it a point to include tempeh in the list, of healthy foods, to take regularly, it being rich in protein there are also other nutritional benefits associated with the food product.
22. Drink Protein-Enriched Beverages
Protein supplemented beverages such as shakes and smooths are enumerated, because they are convenient tools to augment your protein intake.
Other easy protein sources include protein in drinks, for example, proteins drink also known as protein shake or protein smooth for instance. Some of these beverages have whey, soy or pea protein and typically provide between 15 and 30 grams of protein per portion. This means that blending protein powders into the smoothies is perhaps one of the most effective methods of including fruits, vegetables and any other healthy meals while obtaining adequate proteins. Certain protein are good for athletes or anybody who needs foods to regain their strength after a rigorous exercise because they aid in muscle building. Additionally, protein shakes should also be taken whenever you do not have time for a meal or you want a thick sandwich. Make sure that the protein drinks you take contain as few sweeteners as possible and as many natural components as it is possible. Protein containing drinks allow you to consume proteins in between meals or throughout the day as well enable healthy muscle functioning.
Conclusion
It’s important to note that, adding more protein into your diet, isn’t necessarily a big deal. There are simple tasty meals to meet your protein requirement for breakfast, for plant-based meals, and even tasty snacks that will make it easy for anyone to take enough protein in a day. Namely, depending on dietary habits, there are many methods on how to increase protein intake that will not interfere with strict individual –meat eater, vegetarian or vegan. From adding Greek yogurt into a bowl of fruit smoothies to carry around a protein bar for those busy times, you should find the following tips useful. Please recall that this point you need to consume protein in each meal, as a part of a regular meal plan will not only help you build muscle but improve general health. Some slight adjustment is all you need to derive the above advantages of a protein based diet.