5 Ways To Get More Protein
It’s probably the question that I get asked the most. “How can I get more protein in my diet?” After choking down yet another dry chicken breast, it’s enough to make you wonder what jerk decided we all need more protein. Here are five great strategies for getting it in with minimal effort.
Strategy #1: Base each of your meals and snacks around a protein source.
By adding just 15-20 grams of protein to a couple of meals each day, those numbers will stack up very quickly! Feel like eating fruit salad with some granola? Yum! Add some Greek yogurt mixed with whey protein to it and make a parfait. Craving a fresh, crunchy salad? Go for it, but mix in a can of tuna or some pre-cooked chicken. Top either of those meals with some avocado and you’ll get an extra little kick of healthy fats, too.
Strategy #2: Use fat sources that are also packed with protein.
Need to add some fats to your meals? Opt for things like peanut butter, cheese or even mixed nuts over foods like butter and oil. Nuts and dairy are a delicious combination of fat and protein. While I wouldn’t recommend getting the bulk of your protein from these options (I love PB as much as the next person, but there is such a thing as too much!), they will help to round out your diet a bit better. Oil or butter gives you roughly 10 grams of fat per serving, but doesn’t provide you with any protein. But the same amount of fat from peanut butter would also give you 5-6 grams of protein, and cheese would provide 7-8 grams of protein. Who said peanut butter couldn’t get any better??
Strategy #3: Increase your protein portion sizes.
If you’re someone who usually fills their plate with veggies and carbs while including protein as an afterthought, switch it up! Instead of having a single chicken breast, have two. When you’re cooking up a couple of eggs, add ½ cup of egg whites as well. Turning your 2-3 ounce protein serving into 4-6 ounces will not only bump up your daily protein numbers, it will also keep you feeling full and satisfied for a little longer before your next meal.
Strategy #4: Mix and match your protein sources.
Who said protein has to be boring? If you don’t like the idea of eating THAT much chicken or steak, then don’t! Think of classic combinations like bacon & eggs, smoked salmon omelets, or surf & turf. Adding some shrimp or scallops to your steak dinner will add extra protein along with some variety and more flavor, and pairing chicken breast with ham in a big salad would be perfect too.
Strategy #5: Always be prepared.
This can be applied to all aspects of meal planning but if you struggle to find protein-heavy snacks, or your work vending machines don’t really cater to your protein requirements, then have some backups. Keeping things like protein bars, small containers of protein powder or packets of tuna in your bag or desk drawer will go a long way to hitting those protein numbers! Get creative!