Introduction :
The experts recommend that us gals aim for at least 46 grams of protein a day, while the guys should shoot for at least 56 grams.
But get this – some smart cookies in the research world think that going above and beyond these numbers could do wonders for our health.
I'm talking about lowering the risk of stuff like type 2 diabetes, heart issues, obesity, and more.
Plus, packing in the protein might just give your weight loss journey a boost, help those muscles grow, and overall, make you feel like a million bucks.
So, how do you up your protein game? Don't worry, it's easier than you think. Stick around and I'll spill the beans on some simple ways to beef up your protein intake.
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How to increase your protein intake
1.Cow's milk.
Whether you're kickstarting your day or need a little pick-me-up in the afternoon, smoothies are where it's at. And guess what? They're not just tasty – they're packed with fiber and protein too!
Throw in some fruits, veggies, nut butters, seeds, and protein powder, and you've got yourself a powerhouse of nutrients. But here's a pro tip: if you're cool with dairy, swap out your almond or oat milk for cow's milk.
Why? Well, according to Amy Goodson, a pro in the nutrition game, cow's milk brings a whopping 8 grams of high-quality protein to the table in just 8 ounces. Plus, it's loaded with 13 essential nutrients!
2.Healthy savory breakfast.
When it comes to breakfast, savory dishes are the protein champs! Eggs, sausages, bacon, or even a tasty tofu scramble can fill you up with more protein than sweet stuff like cereal or smoothies.
But hey, if you're all about that sweetness in the morning, no worries! Just toss in some yogurt, milk, nuts, or nut butter to pump up your protein.
The deal? Whether you're into savory or sweet, there's a ton of high-protein options to start your day off right. So, mix it up and enjoy your breakfast adventure!
3. Eat your protein first
Here's the scoop on mealtime strategy: when you sit down to eat, make sure to tackle the protein part of your meal first – before you dive into those starchy sides. Why? Well, protein's like your secret weapon for feeling full and satisfied.
It kicks up the production of this gut hormone called PYY, which basically sends a signal to your brain saying, "Hey, we're good down here!"
And getting this – protein also helps put the brakes on ghrelin, aka the "hunger hormone." So, you're less likely to find yourself reaching for seconds or raiding the snack cupboard later on.
But wait, there's more – starting with protein can also help keep your blood sugar and insulin levels in check.
In one study, folks with type 2 diabetes had way steadier blood sugar and insulin levels when they ate their protein and veggies before digging into the carb-heavy stuff.
So, next time you're dishing up dinner, remember – protein first, carbs second. Your belly and your blood sugar will thank you for it!
4. Snack on cheese
Alright, let's talk snacks – some of the classics like chips, pretzels, and crackers? Yeah, they're not exactly packing a protein punch.
Take plain ol' tortilla chips, for example – sure, they've got crunch, but you're only getting a measly 2.1 grams of protein in a whole cup. Not exactly gonna keep you fueled up, right?
But fear not, because there are plenty of high-protein snacks out there to save the day.
Take cheddar cheese, for instance – just one ounce packs a solid 7 grams of protein, plus it's got way fewer calories and loads more calcium than those chips.
And get this – some smart cookies in the research world even say cheese could be good for your heart. Win-win!
So, next time you're feeling snacky, pair up some healthy cheese with whole grain crackers, tomatoes, or sliced apples.
You'll get that protein boost you're after, plus a tasty treat to boot. Snack time just got a whole lot better!
5.Snack on beef jerky.
Struggling to hit your protein goals during the day? You're not alone. With a hectic schedule, finding time for a snack – let alone a healthy one – can be a challenge.
If this sounds familiar, Amy Goodson has a solution: stock up on non-perishable snacks for those snack emergencies.
"Let's be real, not all proteins are portable," says Goodson. "But beef jerky? That's a game-changer.
It's shelf-stable, so you can stash it anywhere – your desk, gym bag, or purse – without worrying about it spoiling. And the best part? Beef is packed with 10 essential nutrients, making it the ultimate snack-time hero."
6. Replace cereal with eggs
Alright, let's talk breakfast – but hold up, because some of our go-to morning eats might not be packing the protein we need to kickstart the day right. Toast, bagels, cereals – they're all pretty low on the protein scale.
Now, oatmeal's a bit of a protein champ compared to some cereals, but even a hearty serving only gives you about 5 grams of protein. Not exactly gonna keep you full 'til lunch, right?
But here's where things get egg-citing – three large eggs serve up a whopping 19 grams of protein, plus a bunch of other good-for-you stuff like selenium and choline.
And get this – a study found that swapping out oatmeal for eggs in the morning can help slash your appetite and keep you satisfied for hours. Translation? You're less likely to be raiding the fridge come snack time.
7. Chopped almonds.
Alright, let's talk about almonds – they're like the MVP of snacks, packed with all sorts of good stuff like magnesium, fiber, and that heart-healthy monounsaturated fat. Plus, they're low in carbs, which is always a win in my book.
But here's the real kicker – in just one ounce of almonds, you're getting a solid 6 grams of protein. That's way more than most other nuts out there.
And get this – your body doesn't even absorb all the calories in almonds.
A recent study found that you only absorb about 78.5% of the energy from almonds, meaning you might only actually take in around 133 calories from a serving of 170. Talk about a tasty way to cut calories!
So, if you're looking to add a little extra protein punch to your meals, sprinkle some chopped almonds over yogurt, cottage cheese, salads, or oatmeal.
It's a simple swap that'll leave you feeling satisfied and fueled up for whatever the day throws your way!
8. Greek yogurt.
Greek yogurt is basically regular yogurt's cooler cousin. They take out some of the liquid to make it richer and creamier, plus it's got way more protein – 10 grams in just a 3.5-ounce serving!
That's double what you'd find in the regular stuff. Talk about a protein boost!
But that's not all – Greek yogurt does some serious magic in your belly too. It triggers the release of hormones that help squash hunger and keep you feeling full.
And get this – it's got something called conjugated linoleic acid (CLA) that might even help you shed a few pounds.
And let's not forget about the taste – Greek yogurt's tangy flavor is a match made in heaven with berries or chopped fruit. Or, get creative and swap it in for sour cream in all your favorite recipes. It's like the ultimate multitasker!
9. Include a high protein food with every meal
Hey, let's talk protein – it's like the superhero of nutrients, right? Making sure we get enough of it with each meal is key.
Now, here's the scoop: some smart folks out there suggest aiming for around 30–40 grams of protein per meal.
Why? 'Cause it keeps us feeling full and helps keep those muscles in tip-top shape better than just sprinkling in bits of protein here and there throughout the day.
So, what kind of foods are we talking about? Think meat, fish, chicken, eggs, beans, and even tofu or tempeh if you're into that plant-based vibe.
Basically, it's all about loading up your plate with protein-packed goodness to keep you fueled and feeling awesome all day long!
10. Choose leaner, slightly larger cuts of meat
Hey, here's a little trick to beef up your protein without adding on those extra calories: go for the leaner cuts of meat and maybe bump up your portion size just a tad.
Let's take a look at two steaks: the T-bone and the sirloin. Now, they both bring some serious flavor to the table, but here's the kicker: that T-bone gives you about 21 grams of protein, but it also comes with a hefty 250 calories.
Meanwhile, the sirloin? It's packing 26 grams of protein, but with only 150 calories.
See what's happening here? By opting for the leaner sirloin, you're getting more bang for your buck – more protein, less guilt about those calorie counts.
It's like a sneaky little way to make your meal healthier without sacrificing taste!
11. Lean jerky
Alright, let's talk about jerky – the snack that's perfect for when you're on the go!
Now, not all jerky is created equal. Some of them are loaded with sodium, sugar, and all sorts of funky stuff you don't really want in your body.
But fear not! There are some healthier options out there. Look for jerky made from grass-fed animals – they tend to have better quality meat and more of those good-for-you omega-3 fats.
And get this: just one little ounce of lean jerky packs in about 9 grams of protein! That's like a mini protein punch in every bite.
Plus, it's super convenient – you can stash it in your bag or desk drawer for those snack emergencies. And since it doesn't need to be refrigerated, it's perfect for road trips or flights.
12.Indulge in cottage cheese
Alright, let's talk about cottage cheese – it's like the unsung hero of the dairy world!
So, get this – a cup of this stuff packs a serious protein punch with 23 grams! And guess what? It's only 176 calories. How's that for a guilt-free snack?
But here's the kicker – a study found that munching on cottage cheese is just as satisfying as chowing down on eggs.
Plus, if you go for the full-fat kind, you're getting a dose of CLA, which might help you shed some pounds and get that beach bod.
And the best part? You can totally jazz it up however you like! Throw in some nuts, a sprinkle of cinnamon, maybe a dash of stevia – the options are endless.
So, whether you're digging into it solo or adding it to your smoothie, cottage cheese is the snack that keeps on giving. Trust me, your taste buds – and your waistline – will thank you!
13. Munch on edamame
Hey, ever heard of edamame? It's like the superhero of snacks!
Picture this: tiny green soybeans packed with protein – we're talking 18.4 grams in just one cup! And get this, it's only 188 calories. Talk about a guilt-free munch!
But here's the real kicker – edamame isn't just about the protein. It's loaded with this flavonoid called kaempferol, which is like a super nutrient.
Think anti-inflammatory, antioxidant, and even antidepressant benefits – all wrapped up in these little green beans.
And the best part? You can enjoy them however you like! Toss 'em in a stir-fry, sprinkle 'em on a salad, or just munch on 'em straight out of the pod.
Edamame's your go-to for a healthy, tasty snack that'll leave you feeling like a million bucks!
14.Canned fish
Hey, let's chat about canned fish – it's like the unsung hero of quick, protein-packed meals!
Picture this: you're on the move, and bam! Canned fish come to the rescue. No need for a cooler, no fuss – just crack it open and dig in.
Now, here's the kicker: a 3.5-oz serving dishes out a solid 19 grams of protein, all for just 90 calories. Talk about a protein punch!
But wait, there's more – we're talking omega-3 fatty acids, the good stuff for your heart health and fighting off inflammation.
So, how do you enjoy your canned fish? Mix it up with some healthy mayo, toss it in a salad, or heck, eat it straight from the can! The possibilities are endless, and the protein boost is real. Dive in and enjoy!
15. Eat more legumes and beans
Legumes are like the superheroes of the food world – packed with protein, fiber, and all those good-for-you antioxidants.
Check this out: just a small serving of white beans or lentils can give you a hefty dose of protein – we're talking about 24.5 grams and 23 grams, respectively, in just 100 grams.
That's some serious protein power right there!
And the best part? You can toss these bad boys into pretty much anything. Whip up a chili, sauce, or burger patty and throw in some legumes for that extra oomph.
Feeling fancy? Roast them up in the oven and sprinkle them on your salad for a crunchy protein boost.
Legumes are versatile, tasty, and oh-so-good for you – what's not to love?
16. PRIORITIZE ANIMAL PROTEIN.
So, both animal and plant proteins are super healthy and should totally be part of your diet. But, pound for pound, animal sources of protein are like the MVPs.
They're super concentrated, which means you can get more protein bang for your buck.
Now, on the plant side of things, we've got beans, lentils, nuts, and seeds. They're great too, but they're more like the supporting actors. They've got protein, sure, but it's not as packed in there as with animal sources.
But don't sweat it if you're not big on meat. There are still plenty of ways to get your protein fix with plants. Think tofu, tempeh, and other meat alternatives.
They're like the superheroes of the vegetarian world, swooping in to save the day with their protein power!
So, whether you're all about that carnivore life or you're repping team veggie, there's no wrong way to get your protein game on point. It's all about finding what works for you and keeping those muscles happy!
17. EAT MORE BEANS AND LENTILS
Now, normally, we think of these guys as carb kings, right? But here's the scoop: they're packing way more protein than your average carb sources.
Compared to your whole grains, bread, fruits, and veggies, beans and lentils are like the superheroes of plant protein. They're bringing the heat when it comes to getting that protein punch into your meals.
And get this: it's not just about the whole beans and lentils. Nope, you can get sneaky with it! Whip up some legume-based dips or spreads, or swap out your regular pasta for bean or chickpea pasta.
Boom, instant protein boost for your favorite dishes!
So next time you're looking to up your protein game, don't sleep on the beans and lentils. They're the unsung heroes of the protein world, ready to fuel your body and keep you going strong!