Think beyond supplements and powders with these creative ideas and tips.
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You dont have to be a pro athlete to want to get more protein in your diet.
Plus, the older we get, the higher our daily protein needs.
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In short, we could all benefit from getting enough.
Do you think you’re falling short in the protein department and wanna bump up your intake?
Here are 20 tasty ideas to try throughout the day.
How much protein do you need?
Consider how you might incorporate protein-rich foods into your usual breakfast routine.
Sprinkle a scoop into muffin batter, oatmeal, or smoothies.
Just be sure to check the rest of an items nutrition info, if possible.
Often, fast food choices that are high in protein are also high in saturated fat and sodium.
Toss a scoop into your morning brew for a no-brainer protein upgrade.
So why not swap one for the other?
Top yours with nuts or nut butter for an extra protein boost.
But it’s best to zero in first on the highest-protein part of your meal.
This way, youre more likely to fill up on this satiating macro than low-quality carbs.
Make a little extra dinner so it’s possible for you to reap its high-protein benefits the next day.
Grains, which also contain protein, comprise just over a quarter.
As you prep lunches, keep this image in mind.
Itll help you ensure your mid-day meal provides enough protein.
When you sit down to plan out the week, start by deciding which protein will anchor each dinner.
Multiple side dishes offer protein galore.
Choose the Right Meats
Leaner cuts of meat typically offer more protein than fattier ones.
Then, during the week, pull them out when mid-day hunger strikes.
you’re free to do the same with shelf-stable snacks, too.
Make a trail mix with nuts and seeds, or roast some chickpeas with your favorite seasonings.
Then, portion them into zip-top bags for easy snacking.
For your health, have a go at purchase protein-rich snacks that are less processed.
Look for bars, balls, jerky, or nuts with short ingredient lists and few additives.
If your usual afternoon nosh is a handful of pretzels, try dipping them in peanut butter.
Or, if you enjoy berries in the middle of the day, consider stirring them into yogurt.
Get Your Smoothie On
For high-protein snacking, theres no more versatile option than a smoothie.
Pop some nut butter, oats, protein powder, or soy milk into the mix and blend!
Most people can strive for 20 to 30 grams per meal to meet their needs.
Be a savvy label reader so you could calculate your grams per day.
Make Higher-Protein Substitutions
Throughout your days eating, every little bit of protein helps!
Try making high-protein substitutions in your cooking, even on a small scale.
Fill the slow cooker with chicken, prep a batch of beans, or hard-boil a dozen eggs.
When things get hectic, youll have already put in the effort for high-protein meals and snacks.
Get intentional with these 20 options for adding this all-important macro.
