It’s no exaggeration to say that everyone needs protein.
You can easily increase your protein intake by making small changes to your diet, such as substituting eggs for grains, cheese for snacks, or starting a meal with protein sources first.
Adding protein to your diet is one of the most effective ways to boost your metabolism, build muscle and burn fat – but getting enough can be a challenge. Here are some of our favourite easy strategies for sneaking more protein into your diet!
1. Cottage cheese
Cheese is an incredible source of calcium and protein. A 4-ounce serving of cottage cheese has about 13 grams of protein, and fat-free options are also available. Spread cottage cheese on wraps and pizza, mix cottage cheese with scrambled eggs, or add to salsa sauce.
Enjoy cheese sticks between meals, or pair your favourite cheese with whole grain crackers, tomatoes, or apple slices for a healthy, hearty snack.
2. Quinoa
Quinoa offers more protein and fibre and has a lower sugar content. Quinoa is considered a complete protein because it has all the essential amino acids required.
It is amazingly versatile.
It can be added to everything from soup to salad or as an alternative to oatmeal in the morning. Swap Quinoa for pasta or rice, or add it to salads, soups, or even muffins and pancakes. By swapping your usual brown rice habit for protein-rich quinoa, you’ll add a good amount of protein to your diet.
3. Peas
Peas are an excellent natural source of protein. They are delicious, rich in protein and versatile, so you can add them to a variety of dishes for delicious meals and snacks.
Because peas are lactose and gluten free, pea protein powder is an increasingly popular dietary supplement, especially among people with allergies or intolerances.
4. Meat, poultry and fish
Lean cuts of meat and increasing portion sizes slightly can boost the protein content of your meal.
Lean meats include beef, lamb, veal, pork, kangaroo. Poultry such as turkey, chicken, goose, duck, emu, bush birds. Fish and seafood like fish, prawns, crab, lobster, mussels, oysters, scallops, clams are also great options.
You can prepare and cook portions of a lean protein like chicken or fish. Try broiling or grilling to limit added fats.
5. Whole grains
On days you don’t swap quinoa for pasta, try other grains like spelt, kamut, and amaranth, which are surprisingly high in protein. Slightly bitter sorghum contains 10 grams of protein in half a cup.
Whole grains contain many important nutrients such as fibre, vitamins, minerals and antioxidants. In addition, they can help increase protein intake.
Other examples of protein-rich whole grains include millet, buckwheat, couscous, teff and wild rice. Try replacing these ingredients with refined grains in recipes like pilafs, stir-fries and grain salads.
6. Beans
Beans are full of fibre and contain an average of 15 grams of protein per cup. They are one of the best plant-based sources of protein.
Add garbanzo beans, white beans, lentils, kidney beans or black beans to dishes such as salads, soups or pastas.
Blitz black beans in a food processor and use them with other healthy ingredients to make salsa, hamburger patties, and even baked goods.
7. Eggs
If you eat two eggs for breakfast, you will get more than 12 grams of saturated protein.
To get all these nutrients from your eggs, eat whole eggs instead of just egg whites. Egg yolks are full of nutrients such as vitamins and minerals.
Eggs are also considered one of the best foods for brain health.
Several studies have shown that eating eggs for breakfast reduces your appetite and keeps you full for several hours, so you eat fewer calories later in the day.
According to another study, eating whole eggs can also change the size and shape of bad cholesterol particles in a way that may even reduce the risk of heart disease.
8. Greek yogurt
If you eat yogurt regularly, consider switching to Greek yogurt. Greek yogurt is not only higher in protein, but it also usually contains less sugar.
For added protein, add an ounce of nuts (about a handful) to yogurt.
It is made by removing the whey and other liquids to create a richer, creamier yogurt with more protein.
Greek yogurt has a tangy flavour that pairs well with berries or chopped fruit. It can also be used as a substitute for sour cream in sauces, dips and other recipes.
9. Nuts
To add more protein to your diet, nuts like almonds and walnuts are great.
Almonds are incredibly healthy. They are rich in magnesium, fibre and heart-healthy fats, but still low in digestible carbohydrates.
In addition to sprinkling them on yogurt, add nuts to salad, cereal, oats and more. And like most healthy foods, bare nuts are better than flavoured or salted.
You can also choose to spread nut butter on your toast.
Spread nut butters like peanut butter and almond butter on toast and fruit for an extra dose of protein and heart-healthy fats. Peanut butter is a delicious protein-rich food with a creamy texture that pairs well with a variety of ingredients.
10. Munch on edamame
Edamame is the term for steamed soybeans in their uncooked form.
Soybeans have incredible amount of protein and are popular among vegans and vegetarians. Edamame also contain antioxidants.
Edamame makes a great snack. It can be bought fresh or frozen. It can also be added to potatoes, salads, stews and rice dishes.
The bottom line
Harvard Medical School suggests that protein is essential for building enzymes, antibodies, blood and hair. A high-protein diet can help increase weight loss, boost muscle growth, and improve your overall health.
Citations
https://www.delish.com/cooking/nutrition/
