How to add more protein to your diet
Protein is undeniably crucial to everyone, as it is the "building block" for muscles, skin, etc. We also need protein to help our bodies repair cells and make new ones.
However, unless you track down everything you eat, you probably aren't getting enough of it.
But don't worry - it's not complicated, really. All you have to do is make a few changes to your eating habits and you're all set! Let's see how you can sneak some extra protein into your diet without even trying:
1) Go Greek
This isn't just about yogurt. Make sure you eat lots of legumes, nuts, seeds and fish (especially salmon and tuna) to feel and be like a Greek god or goddess. For example, beans and lentils can easily be thrown into soups, stews, burrito bowls and many more. The Mediterranean are onto something!
2) Add egg whites to oatmeal
Oatmeal is an incredibly healthy food. Nonetheless, on its own it isn't too high in protein. For a boost of nutrients, stir in slightly beaten egg whites just before the oats are done cooking. This will add a ton of protein AND creaminess to your basic oatmeal bowl. Top with a small handful of chopped nuts for extra protein and a satisfying crunch.
3) Opt for leaner cuts of meat
Swap regular beef with a serving of jerky. Jerky is meat which is trimmed of some of the fat and cut into stripes, therefore making it an excellent, protein-packed snack. In fact, just one small 50g serving boasts about 15g of the nutrient! You should be aware of the sodium content in it though.
4) Upgrade your coffee to a latte
As easy as this sounds, simply adding milk to your coffee will up the protein ante of your drink with a good 7g. Good news: your morning cup of Joe might actually help you shed off pounds - unless you add unnecessary sugar and creams.
5) Add protein to your salads
Salads are a dieter's best friend, as they are usually fast and easy to prepare and highly nutritious. However, no matter how many blocks of veggies you eat, you still won't make up for the protein. So why not make a high-protein sauce to complete your salad for example? A bunch of mixed greens and veggies isn't too appealing anyway! Greek yogurt-based dips, such as the oh-so-delicious tzatziki, are to die for. You can also add beans, eggs, chicken, fish or shrimp to your salad to meet your protein requirements.
6) Top sweet treats with macadamia nuts or hazelnuts
We all like to have a treat from time to time. And that's fine - but what about the protein? Your average chocolate pie isn't going to give you any of that! To fix that, crush some buttery hazelnuts or macadamia nuts on top so you can feel better about yourself.
7) Don't be afraid of potatoes
Potatoes have a surprising 7.5 grams of protein per large spud. Turns out the starch isn't as bad for you as you might think!
8) Power up your granola
Granola...yum! Packaged granola on the other hand...Why not make your own?
That's a great idea - and it already has a decent amount of protein because of the oats. Add some nuts and/or seeds to the mix and you've got the best granola ever, both taste and nutrition-wise!
9) Choose powder over butter
This translates to: stick with the PB2 but ditch the peanut butter. In case you didn't know already, peanut (butter) powder is basically just "defatted" peanuts ground into a powder. "Defatted" means that up to 85% of the naturally-occurring oils from the peanuts were extracted, leaving you with an upgraded, low-fat version of the classic PB. This allows you to eat more of it, which in turn provides you with more protein. If you can't stand the thought of giving up the creamy, spreadable form, add water to peanut butter powder and enjoy the treat!
10) Make savvy protein swaps
White bread -> Whole-grain seeded bread (2 grams protein -> 4g of protein/slice)
Store-bought side sauces -> Hummus or Greek yogurt-based dips (0g protein -> 8g protein/100g)
Pasta -> Chickpea pasta (2g protein -> 13g protein/2oz)
White rice -> Quinoa (2.7g protein -> 4.5g protein/100g)
Cream/Mayonnaise -> Greek yogurt