7 Easy Ways to Boost the Protein in Your Diet
Everyone needs to get enough protein from their diet. In addition to giving your body energy and nutrition, protein has numerous health benefits, such as helping you to gain muscle, lose weight, and improve your metabolic health. But it can be challenging to ensure you get enough protein in your daily diet if you do not know how. So, check out the following easy ways to boost your protein intake.
1. Make Whey Protein a Part of Your Diet
While you need to ensure you get enough protein through the food you eat each day, you can boost your protein intake by taking a whey protein powder. For instance, this whey protein isolate from Transparent Labs contains one of the highest protein-by-weight ratios of any whey protein on the market, at 88%. You get 28 grams of protein per 32-gram scoop. Whey protein is the ideal accompaniment for hitting daily protein goals, building muscle, losing weight, or maximizing post-workout recovery.
2. Change Your Breakfast
Making simple changes to your meals allows you to get more protein into your diet. For example, many standard breakfast foods are low in protein, such as bagels, toast, and even cereals. So, opt for eggs in the morning instead, like the old-fashioned days. Just three large eggs contain 19 grams of high-quality protein, in addition to other nutrients like choline and selenium. Furthermore, if you are trying to lose weight, eating eggs could actually help. According to several research studies, eating eggs for breakfast reduces your appetite, keeping you full for hours; therefore, meaning you need fewer calories.
3. Make Protein a Part of Every Meal
It is not only breakfast you need to think about. To boost the protein in your diet, you need to ensure you have good sources of high-quality protein as part of every meal. Experts generally recommend consuming at least 20 grams of protein with each meal. More than 30 grams is even better. Good sources of high-quality protein, in addition to eggs, include meats, fish, soy products like tofu, and legumes.
4. Eat Cheese Snacks
To further increase your protein intake, replace your unhealthy snacks like chips and pretzels, which are notoriously low in protein, with healthy high-protein snacks. One of the best options is good old cheese. Just 28 grams of cheddar contains 7 grams of protein. Furthermore, cheese has the additional benefit of not raising your cholesterol levels much, unlike processed snacks like chips. Some studies even show that cheese can benefit your heart’s health. Cheese sticks are a good snack to try, or you could pair your favorite cheese with a whole grain cracker.
5. Top Up Your Almond Intake
Did you know almonds are incredibly healthy? You get 6 grams of protein from a 28-gram serving, which is much higher than with most other nuts. Almonds are also high in fiber, magnesium, and monounsaturated fat. Almonds are low in digestible carbohydrates too. You could eat almonds as a snack or have them at mealtimes by sprinkling them over foods like cottage cheese, oatmeal, or salads, or cooking them in stir-fries.
6. Eat Leaner, Slightly Larger Cuts of Meat
When eating meat, you can boost the protein content by choosing leaner and slightly larger cuts. A T-bone steak typically provides 21 grams of protein and a sirloin steak typically provides 26 grams of protein. So, eating meat can certainly be a good way of getting more protein into your diet.
7. Eat Edamame
If you are a vegetarian or vegan, try snacking on edamame or adding it to recipes. Edamame is basically steamed soybeans in their non-ripened form. Edamame has more protein than other legumes. Just 155 grams provides you with almost 19 grams of protein.