5 Easy Ways to Improve Your Protein Intake

October 29, 2021

According to a study conducted by Harvard Medical School, protein is an essential component of the proper diet, as it’s necessary for building hair, blood, enzymes, and antibodies.

But making sure that you get enough protein in your day-to-day life can prove tricky. Additionally, you might not be aware that many of the popular and easy snacks like pre-made protein shakes or bars don’t provide the daily amount you need.

Fortunately, there are foods such as yogurt, eggs, chicken, oats, and quinoa, which can help you reach your daily protein goals.

At the same time, it’s important to remember that there is also such a thing as too much protein, and going overboard can have a negative impact on your body.

Read on if you want to find out about some easiest ways to improve your protein intake reasonably.

Protein Comes First

When eating breakfast, go for foods high in protein first. Protein increases the production of a peptide, which makes you feel full and satisfied, so eating it before other foods, especially starches, is a great idea.

What are more, proteins decrease levels of ghrelin – the “hunger hormone” – and increase the rate of your metabolism.

Greek yogurt, cottage cheese, and eggs are all perfect breakfast foods and protein sources. In addition, eating a protein source first during every meal has been proven to keep the blood sugar and insulin levels from rising too high afterward.

To give yourself a head start, look for brands that provide a wide variety of products like top-grade dietary supplements.

Some of them can be a little bit on the more pricy side, but there are plenty of discount codes that you can use to lower the costs of your health-focused purchases – you can check, for example, Loaf discount code here.

Snack Wisely

Snacks are a great way to bring more extra protein into your diet, but you need to know what choices will serve you best. Hard-boiled eggs, almond butter, black beans provide a great protein boost for those who tend to prepare their lunches for extended workdays.

If you have more time for cooking, try to incorporate some olive oil (perfect source of healthy fats), canned tuna, or roast beef into your diet. When preparing an easy stir fry, consider adding silken tofu as a side or incorporating it into the dish.

If you’re big on smoothies and protein shakes, choose a high-quality protein powder that doesn’t contain sugar, salt, or other additives.

Peanut butter or other kinds of nut butter can be added to your protein shake to enhance flavor and help you stay full for longer. If you’re vegetarian or vegan, opt for a plant-based protein (e.g. whey protein).

Some flavored protein powders (vanilla, chocolate) pair well with oatmeal or even mix smoothly with coffee or tea.

Eggs Over Cereal

When it comes to cereal, there are some important aspects you should consider. Their recommended serving size is usually smaller than what an average person considers a satisfying amount, making it easy to overeat.

Most cereals contain a lot of added sugar, and their protein content isn’t overall that impressive. Going for eggs over cereal is a perfect way to increase your protein intake.

They can be prepared in many ways, but hard-boiling them is one of the most recommended methods. Hard-boiled eggs can be left outside of the refrigerator for a long time which makes them easier to take with you on the go.

They can also be diced or sliced and added to sandwiches or salads, so you can enjoy other meals and get more protein at the same time.

Maintain a Balanced Diet

If you want to increase your protein intake, you should eat a varied and balanced diet. But what does it exactly mean?

It’s great to consume a wide range of foods, including vegetables, whole grains, nuts, and seeds, as doing so will make it more likely that you acquire all of the proteins required by your body.

But it’s not just the total consumed amount that matters – keeping an eye on how much you eat at each meal is just as important. With every meal, you should consume a minimum of 20-30 grams of protein.

Avoid deli meats which are usually high in sodium. Instead, opt for low-sodium meats. That includes canned tuna, turkey, and chicken, which will keep you full for longer, thanks to their high protein content.

The amounts of amino acids vary from one type of food to the other. For example, when compared to animal proteins, plant-based proteins tend to lack the entire range of amino acids.

Research suggests that people who follow a vegan diet should consume foods like legumes that are an excellent source of plant-based protein.

Peas, lentils, chickpeas, soybeans are especially recommended for everyone who wants to make sure that they get enough protein when excluding animal products.

Hack Your Foods

If you’re doing everything you can and still think you don’t get enough protein in your diet, try some of these easy and fast hacks that will help you increase your protein consumption even more.

One of such hacks involves munching on chickpeas and edamame. Chickpeas tossed in olive oil with some salt and pepper and then toasted in the oven make for a great snack that tastes just like chips.

Edamame, on a similar note, is a term for steamed, unripened soybeans. You can purchase it fresh or frozen.

Edamame tastes excellent on its own, but it can also be added as a side dish to meals like dinner or supper. It goes well with meats, salads, and rice dishes.

To get more protein, try replacing your bread with the one loaded with nuts and seeds, as this type usually provides more high-quality protein.

Sprinkling different seeds on roasted vegetables, tossed salads, or into your bowl of morning oatmeal will make for a solid protein punch.

You might not know what nutritional yeast is, but we recommend trying it out – it gives other foods the satisfying umami flavor. It can be sprinkled on popcorn or roasted broccoli and also happens to contain plant-based protein.

Conclusion

Protein is an essential macronutrient for the body. However, it’s not always easy to get enough of it, especially when busy or on a tight budget. Luckily, some foods are packed with nutrients and are easy to prepare, so you don’t need to spend too much time in the kitchen.

Finding easy ways to improve your protein intake is not a complicated task, and all you need to do is get acquainted with some healthy protein-rich foods and get creative when planning your meals.

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