Here’s 10 easy ways to eat more protein:
1: Eat Your Protein First
When eating a meal, eat the protein source first, especially before you get to the starches.
Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satisfied. In addition, a high protein intake decreases levels of ghrelin, the “hunger hormone,” and increases your metabolic rate after eating and during sleep. What’s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.
2: Replace Cereal With Eggs
Many breakfast foods are low in protein, including toast, bagels, and cereal. Oats contains more protein than most cereals but it still only provides about 5 grams in a typical 1-cup (240-gram) serving. 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline. Plus several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day.
3: Include Almonds
Almonds are incredibly healthy. They’re high in magnesium, fibre and heart-healthy monounsaturated fat, yet low in digestible carbs. Almonds also contain 6 grams of protein in a 1-ounce (28-gram) serving, which makes them a better source of protein than most nuts. Although a serving of almonds contains around 170 calories, studies have shown that your body absorbs only about 133 of those calories because some of the fat isn’t digested. So sprinkle a few tablespoons of chopped almonds over yoghurt, cottage cheese, salads, or oats to increase your protein intake and add a bit of flavour and crunch.
4: Choose Greek Yogurt
Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein.
A 250-gram serving provides 17–20 grams of protein, depending on the specific brand. This is about twice the amount in traditional yogurt. Research shows Greek yogurt increases the release of the gut hormones glucagon-like peptide 1 (GLP-1) and PYY, which reduce hunger and make you feel full. In addition, it contains conjugated linoleic acid (CLA), which has been shown to promote fat loss. Greek yogurt has a tangy flavour that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces, and other recipes.
5. Add A Scoop Of Protein Powder To Your Smoothie.
Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.
However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients. Protein powders make it easy to create a healthy, high protein shake. There are several types on the market, including whey, soy, egg, and pea protein.
One scoop (28 grams) of whey powder provides about 17 grams of protein.
6: Include A High Protein Food With Every Meal
When it comes to protein, it’s not just the total amount you take in every day that matters. Getting enough at each meal is also important.
Several researchers recommend consuming a minimum of 20–30 grams of protein at each meal.
Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh.
7: Add Peanut Butter To Your Diet
Peanut butter is a delicious, high protein food with a creamy texture that pairs well with a variety of ingredients. Studies suggest that peanut butter may be associated with several health benefits and could decrease appetite, increase fat burning, and reduce blood sugar levels. Peanut butter can also boost the flavour and nutritional value of firm fruits like apples and pears, which are rich in fibre and antioxidants yet low in protein.
Spreading 2 tablespoons (32 grams) of peanut butter on sliced fruit can boost the total protein content by 7 grams. Peanut butter also works well with a wide range of other ingredients, including oats, celery, whole wheat toast, or yoghurt.
8: Munch On Edamame
Edamame is the term for steamed soybeans in their unripened form.
Soybeans have more protein than other legumes and are popular among vegetarians and vegans.
155 grams of edamame has almost 19 grams of protein and about 188 calories. Edamame is also high in an antioxidant known as kaempferol. Mouse studies suggest it may reduce blood sugar and aid weight loss. Edamame can be purchased fresh or frozen and makes a great snack. It can also be added to stir-fries, salads, stews, and rice dishes.
9: Eat Canned Fish
Canned fish is an easy way to boost your protein intake.
It requires no refrigeration, so it’s great for travel. It can also be enjoyed as a snack or with a meal.
A 100-gram serving of canned fish contains about 19 grams of protein and just 90 calories. Fatty fish like salmon, sardines, herring, and mackerel are also excellent sources of omega-3 fatty acids, which can fight inflammation and improve heart health. Ideas for serving canned fish include combining it with light mayonnaise, serving it on top of a salad, eating it straight from the can, or adding it to an omelette or pasta dish.
10: Include More Whole Grains
Whole grains are rich in important nutrients, including fibre, vitamins, minerals, and antioxidants They can also help ramp up your intake of protein.
A 185-gram serving of cooked quinoa contains 8 grams of protein which is much more than refined grains like white rice, which contains just 4 grams of protein per cooked cup (158 grams). Other examples of protein-rich whole grains include buckwheat, couscous, wild rice, millet, and teff.
Try swapping these ingredients in for refined grains in recipes like pilafs, stir-fries, and grain salads.
Adding in a Protein treat can also help to increase your protein intake while simultaneously hitting that chocolate craving. They are also typically considerably lower in sugar so don’t hugely increase your carbohydrates.
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