If you want to transform your body then you have to eat enough protein, which can be challenging for anyone. Learn five easy ways to get more protein in your diet every day!
A protein-rich diet fuels your body’s natural fat-burning capabilities.
Protein is crucial for a lot of reasons, including replacing damaged tissue, repairing muscles, and helping our bodies produce glucagon (an important fat-burning hormone). The right amount of protein can help you stay fuller longer, and protein is also essential for immune health and brain function.
But we know that getting enough protein into your diet every day can be a challenge, especially if you don’t naturally eat a lot of protein-rich foods.
1. Protein-Rich Snacks
While we encourage well-rounded meals, we all grab snacks throughout the day or while out and about. Protein-rich snacks are a great way to increase your protein intake!
Here are some good options to have on-hand when you need a snack:
Jerky: 9g protein per ounce.
Trail Mix: 8g protein per 2 ounces. It’s a good idea to make your own trail mix with mostly nuts, particularly almonds and pistachios, which are higher in protein. Nuts are high in calories (because they also contain fat) so you only need a handful to do the trick.
Turkey Roll-Ups: 8g protein per ounce of roasted turkey. Take a slice of turkey, a slice of tomato, and a slice of cucumber (or other veggies) and roll them up for a quick high-protein snack.
Hummus and Veggies: 6.5g protein per ⅓ cup.
2. Protein from Meat, Fish, and Eggs
Meat is probably what comes to mind for most of us when we think of protein, but not all meat-sourced protein is created equal. You want to look for meat that is both lean and unprocessed. Stick with organic, grass-fed, pasture-raised options that don’t contain antibiotics. Some examples include:
Lean Beef: 22g protein per 3 ounces.
Chicken: 38g protein per cup .
Wild-Caught Fish: 5-10g protein per ounce.
Eggs: 6g protein per egg (hard-boiled eggs make a great high-protein snack).
3. Plant-Based Proteins
If you’re looking for plant-based protein options, or if you’re vegetarian or vegan, there are lots of protein-rich choices, like:
Tempeh: 31g protein per cup (this is a fermented tofu product).
Quinoa: 24g protein per cup
Almonds: 28g protein per cup
Beans: 15-40g protein per cup, depending on variety (lentils, pinto beans, garbanzo beans, kidney beans, etc.).
4. Protein Shakes or Bars
While we recommend getting your protein from whole-food sources, a protein shake or protein bar is a fast way to get more protein into your diet if you have a busy day. We recommend that you NOT make this the norm, but if you are in a pinch, these will do the trick.
A typical protein shake has around 20g of protein per serving. With protein bars, the amount varies widely, but make sure to check the ingredients… the simpler the better. If you can’t read the ingredient list, find a different brand that focuses on whole-food ingredients.
Collagen Peptides: 20g protein per serving (typically). This is a popular protein supplement found at health food stores, Costco, many grocery stores, and online. There are vegan options available but most are sourced from animals.
Peanut Butter Powder: 8g protein per serving. This is another easy option for upping your protein and a popular ingredient for a chocolate peanut butter protein shake!
Avoid products that are high in sugar, as many processed products are loaded with sugar and other less desirable ingredients.
5. Energy Bites
Planning and preparing healthy, protein-rich foods for those crazy, hectic days makes life a whole lot easier!
There are countless recipes for energy bites available online. They only take a few minutes to make and there is no baking involved.
The basic recipe is made by combining nut butter, seeds, oats, and sometimes honey and rolling them into small bite-sized balls.
This make-ahead, grab-and-go snack is an easy way to get more protein in your diet—and they’re also kid-approved!
Need more ideas to help you get more protein into your diet? Grab your FREE 5-day sample meal plan. This easy-to-follow meal plan makes getting the right macronutrient balance in your diet quick and simple with less stress! Grab your copy and get to it!
