You can easily eat more protein daily with these six strategies.
Women are trying really hard to get more protein in their daily diet. We know protein plays a big role in keeping us strong, satisfied, and fueled, but it can be hard to work it in! If you’re feeling overwhelmed, trying to figure out how to get enough protein in your day, it doesn’t have to mean chugging chalky shakes or eating grilled chicken at every meal.
Studio 5 Health Contributor Miki Eberhardt broke it down with easy, approachable ways to boost your protein intake without flipping your whole routine.
6 Ways to Pack in More Protein
By Miki Eberhardt
Whether you want to eat a more balanced diet, promote muscle growth, regulate blood sugar levels, or maintain lean muscle during weight loss, getting enough protein throughout the day will help you do just that.
Exactly how much protein you need depends on you and your personal goals, but for adults looking to optimize health and protect against lean mass loss, a range of 0.6-0.7g per pound is optimal. Adults participating in a strength training program who are looking to maximize and build muscle will want to be around 0.7 to 1.0 grams per pound of body weight per day.
Increasing protein doesn’t need to be complicated, it just requires a little thought and planning.
1. Increase your protein size
The quickest and arguably easiest way to increase your protein intake is simply to eat a larger portion of the protein you are already eating. Eating one egg for breakfast? Eat two instead. Having half the can of tuna for lunch? Eat the whole can. Eating three ounces of chicken for dinner? Up it to four or five ounces instead. Just adding in an extra ounce or two with each meal will give you 30 more grams of protein.
2. Eat your protein first
When it’s time to eat, focus on eating your protein first. This isn’t to say you need to eat your entire protein source before you eat anything else. You can enjoy bites of everything along the way, but do your best to ensure that you’re finishing your protein before you get too full.
3. Eat animal & plant-based proteins together
While animal proteins contain all the essential amino acids your body needs, including sides of plant proteins can usually provide well-needed fiber in addition to extra protein too. Chicken AND black beans, or salmon AND chickpeas, beef AND lentils. One of my personal favorites is to add hummus (ground up chickpeas) to a salad with lemon grilled chicken and greek yogurt-based tzatziki sauce.
4. Reach for high-protein snacks
In addition to high protein meals, snacks are a great time to eat more protein. Greek yogurt, cottage cheese, hard-boiled eggs, deli roll-ups, jerky, cheese, edamame, nuts, or nut butters can make great snacks on their own or can be used in conjunction with other foods to create a high-protein snack.
5. Use no-cook protein sources
Does the thought of cooking up a chicken breast have you reaching for a piece of toast instead? If the labor behind typical protein keep you from getting enough, go to the no-cook options. Deli meat, beef jerky, canned tuna or canned chicken, smoked salmon, cottage cheese, canned beans, microwaveable lentils, frozen edamame, or hard-boiled eggs. There’s always picking up a rotisserie chicken at your favorite store!
6. Use protein powder, ready-to-drink protein shakes, or protein bars as needed
After those five suggestions, if you are still struggling to get enough protein, you may need to supplement. A single scoop of protein powder averages 20-25 grams of protein which is three eggs or three ounces of chicken. However, these types of products should always be considered a supplement to a nourishing diet, not a replacement for one. So, do your best to look for ways to eat more protein with real food and then supplement as needed.
Find more of Miki’s advice on Instagram, @nutritionbymiki.
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