10 Ways to Increase Your Protein Intake : Whether you are looking to build muscle or lose weight, eating a high protein diet can help you achieve the results you seek. Eating enough protein is essential to healthy living, no matter your goals, but it can be difficult to know how much protein you need and how to make sure you are getting it.
Follow these easy tips to help boost your daily protein intake:
Include Protein at Every Meal
Try to include at least one high-protein food at every meal, including breakfast. Some of the best options include:
- Red meat
- Beans and lentils
- Nuts and seeds
Make High Protein Substitutions
To increase your protein intake, you can also try swapping common foods for higher protein alternatives. Here are a few simple adjustments you can make every day:
- Choose Greek yogurt instead of regular.
- Opt for quinoa instead of rice.
- Swap chickpea pasta for regular pasta.
Choose High-Protein Snacks
Instead of high-carb, low-protein foods like chips, crackers, or pretzels, try snacking on cheese, nuts, deli meats, or cottage cheese. These foods are tasty, healthy, and offer the protein you need to reach your diet goals.
Opt for Leaner, Larger Cuts of Meat
Protein requires more energy (calories) to metabolize than other foods and keeps you feeling fuller longer. Therefore, if you’re trying to increase your intake, it’s best to eat larger portions during meals.
Top Cereal with Chopped Nuts or Seeds
Nuts and seeds are great sources of protein, and they’re easy to add to your regular diet. If you love eating cereal or oatmeal for breakfast, throw a handful of chopped nuts (walnuts, pecans, almonds, or hemp hearts are great!) on top.
Add Protein to Salads
Adding a small serving of protein to your salad is a great way to improve your intake (and enhance your salad experience). Some of our favorite high protein salad toppers are:
- Grilled chicken breast
- Fresh fish, cooked to your preference
- Canned tuna
- Nuts and seeds
- Deli meats
Use Protein Powder Supplements
Drinking protein shakes is one of the easiest ways to increase your daily protein intake. Put a scoop of your favorite protein into a blender bottle and mix with water, milk, or a dairy milk substitute, and enjoy!
Snack on Protein Bars
The next time you find yourself reaching for a granola bar or some other sweet, carb-heavy snack, choose a protein bar instead. These tend to be lower in carbs and sugar and typically contain 10 to 20 grams of protein per serving.
Add Protein Powder to Your Favorite Foods
Believe it or not, you can sneak a scoop or two of protein powder into a lot of your favorite foods, and it tastes great. Consider using protein powders with more basic flavors like vanilla or chocolate for the best results. A couple of our favorite things to add protein to are:
- Greek yogurt
Eat More Whole Foods
It’s also possible to boost your daily protein intake by simply eating more fresh food. Instead of shopping in the pasta aisle, choose whole, clean foods like fresh vegetables, meats, and natural grains.
By making small adjustments to your diet, you can start living a healthier lifestyle and get closer to reaching your fitness goals.
Proti Foods is dedicated to helping customers achieve their health and fitness goals. Not only are our high-protein diet foods safe and effective for weight loss – they taste great, too! From protein shakes to easy-to-make meals, Proti Foods products help you lead a healthier lifestyle without sacrificing the flavors you love.
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