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If you feel like you are constantly falling short of your protein goals each day, there are some easy things that you can do to help increase your intake. We are going to discuss three simple methods for increasing the amount of protein you get each day. These tips even work for vegans and vegetarians. Keep reading to find out more.
Prioritize Protein
One of the best things you can do to ensure you are getting enough protein is by prioritizing it. This may seem obvious, but there are some things you can do to make this easier on yourself. When it comes to planning meals, make sure you are structuring what you are going to eat around the protein source. Carbs and fats are much easier to get adequate amounts of, so you don’t have to think as hard about these macronutrients. Here are some examples of how to do this at each meal.
- Breakfast: Start with your planned protein source like eggs or bacon. Then add in a healthy carb like whole wheat toast and healthy fat like avocado. Then add some fruit for extra vitamins and minerals.
- Lunch: If you usually have a salad for lunch start with salmon, hard-boiled eggs, beans, or tofu. Then once you have determined your protein source you can add toppings of your choice.
- Dinner: Instead of making a big plate of pasta for dinner, reduce the amount of pasta and substitute with grilled chicken, vegan meatballs or Italian sausage to ensure your meal is structured around the protein source.
Prioritizing protein in each meal is a great way to ensure that you are getting enough protein to keep your body functioning its best. But this just covers your baseline needs. If you are already making protein a priority during your meals, here are some other ways you can further increase your protein intake.
Sneak it in Where You Can
Increasing your protein intake without drastically increasing your calories can be tricky, especially if you are vegan or vegetarian. This is why we like to try and sneak protein into our food wherever we can. Protein powder is the best and easiest way to do this as it is low in calories but high in protein. Anything that you can mix a protein powder into easily can be a vessel for hidden protein. Your morning smoothie is an obvious one, but have you considered putting protein powder in your overnight oats or yogurt bowls? How about baked goods like muffins or homemade granola bars? You can even mix protein powder into spreads like peanut butter or Nutella for an added hit of nutrients. This trick works well with anything sweet, but you can also find protein powders that have no flavor so the possibilities can be endless.
In addition to sneaking protein powder in where you can, there are also some other things you can sneak into your food if you can’t get past the protein powder taste or texture. Beans are a great source of fiber and vegetarian protein and are incredibly versatile. Add them as is into your salads, pastas or rice bowls. You can also blend them up and hide them in things like black bean brownies. Or use smashed white beans mixed into avocado for a protein-packed guacamole or a topping on toast.
Peanut butter is also a great source of protein and can be added to smoothies, toast, or on top of oatmeal or yogurt. But also, be aware of your own preferences. If you have something that you love that is high in protein, don’t be afraid to add it in whenever you can.
Snack Wisely
Snacks or desserts are one of our favorite ways to increase our protein intake. No matter what kind of snacker you are, there are products on your grocery store shelves that are super delicious, and protein-packed. If you have a sweet tooth at snack time, there is the standard protein bar. Many protein bars taste more like candy bars than health food so these can often feel like an enjoyable treat while still helping increase your protein intake. If you’re not fooled by the chocolate coating on the protein bars, try out a protein cookie instead. There are several different brands that make protein cookies in many different flavors. These make a great dessert as they taste indulgent but are beneficial at the same time. Protein pancakes are also a crowd-pleaser when it comes to sweet treats. You can find pre-made mixes to make yourself or you can buy protein pancakes and waffles already made in the frozen section.
Salty snackers will be surprised at the amount of protein chips and crisps to choose from. Many brands have started coming out with protein-packed chips that you would never know contain extra protein by their taste. Reach for these instead next time you are craving something salty.
Get More Protein!
Increasing your protein intake doesn’t have to be hard if you follow these three easy tricks. All it takes is a little mindfulness, some hidden protein powders, and the right snacks. Take these steps today to help create a balanced diet.
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