How To Get Enough Protein Into Your Diet
Follow these 6 steps to learn how to get enough protein into your diet!
Protein is an important nutrient that is vital to cell growth and development in the human body. Incorporating additional protein into your diet can benefit your overall health, help you increase your muscle mass, and aid in weight loss by boosting your metabolism and helping you feel fuller throughout the day. The amount of protein you need will vary depending on your size, activity level, and goals. Once you know how much protein you should be consuming, you can make a plan for incorporating more protein into your diet and enjoying the many health benefits this key nutrient can provide.
- Lean meats, including chicken, pork, some cuts of beef, etc.
- Dairy products, including milk, cheese, and yogurt
- Beans and legumes, including lentils and peas
- Soy products, including tofu, edamame, etc.
- Nuts and seeds, including nut butter
- Plant-based protein powders: soy, hemp, pea, rice, etc.
- Eggs are a great source of morning protein.
- A protein shake makes a great breakfast.
- Greek yogurt is convenient and high in protein.
- Try a protein-enriched breakfast cereal; when coupled with dairy or soy milk these provide a quick and easy protein-packed breakfast.
- Most lunch meats include a lot of preservatives and sodium, so minimize your consumption of these, or look for an organic or natural alternative.
- If you are out of ideas, do a web search for “protein lunch recipes.” You will find many ideas beyond the traditional sandwiches and salads for delicious lunches that are easy to make ahead of time and pack to work or school.
- Mixed nuts or trail mix
- Hard-boiled eggs
- A glass of milk
- Cottage cheese and fruit
- String cheese
- Jerky (Just be mindful of the sodium!)
- Protein bars
- Greek yogurt
- Even a protein-rich candy bar, such as one containing nuts, is a better snack choice than one without.
- Don’t underestimate the versatility of legumes as both main dishes and sides.
- Protein-enriched pasta is a great way to add protein to traditionally carbohydrate-heavy meals like spaghetti and lasagna.
- Some cuisines are better choices than others for adding protein. It’s a lot easier to get a high-protein meal at an Asian, American, seafood or burger restaurant than it is at a pizza place or sandwich shop.