5 Ways to ADD more Protein into your Diet

nutrition Jan 03, 2023

Are you trying to increase your protein intake but not sure how to do it? Here are 5 simple ways to add more protein to your diet:

  1. Eat more eggs.

Eggs are a classic protein-rich food, with about 6 grams of protein in each one. They're also versatile and can be cooked in a variety of ways, such as scrambled, fried, or hard-boiled. Plus, they're relatively inexpensive and easy to find. Try adding a couple of eggs to your breakfast, or have a hard-boiled egg as a snack.

  1. Add protein-rich nuts and seeds to your meals and snacks.

Nuts and seeds are excellent sources of protein, as well as healthy fats and various vitamins and minerals. Some examples include almonds (6 grams of protein per ounce), pumpkin seeds (9 grams per ounce), and chia seeds (4 grams per tablespoon). You can add nuts and seeds to your meals in many ways, such as sprinkling them over your salad, mixing them into your yogurt, or eating them as a snack on their own.

  1. Incorporate protein-rich legumes into your diet.

Legumes, such as beans, lentils, and chickpeas, are great plant-based sources of protein. They also contain fiber, which is important for digestive health. For example, a cup of cooked lentils contains about 18 grams of protein, while a cup of cooked kidney beans has about 15 grams. You can use legumes in a variety of dishes, such as soups, stews, and salads. They can also be blended into dips, such as hummus.

  1. Eat more tofu and tempeh.

Tofu and tempeh are both made from soybeans and are excellent plant-based sources of protein. Tofu is a versatile ingredient that can be used in a variety of dishes, such as stir-fries, soups, and salads. It has about 10 grams of protein per half-cup serving. Tempeh is a bit firmer than tofu and has a nuttier flavor. It can be sliced and added to sandwiches or used as a meat alternative in dishes like tacos or chili. It contains about 15 grams of protein per half-cup serving.

  1. Use protein powders.

Protein powders are a convenient way to add extra protein to your diet. They come in a variety of flavors and types, such as whey, casein, soy, and pea. You can mix protein powders into water, milk, or your favorite smoothie recipe. Just be sure to read the label and choose a product that fits your dietary needs and preferences. For example, if you're vegan, you'll want to choose a plant-based protein powder like pea or soy.

Incorporating more protein into your diet can help you feel fuller and more satisfied after meals, which can be helpful if you're trying to lose weight. It can also help to build and repair muscles, which is important for overall physical health. Whether you're a meat-eater or a plant-based eater, there are plenty of options for adding more protein to your diet.

Jay Quarmby (Certified Personal Trainer and Lifestyle Optimisation Specialist)

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