Easy ways to get more protein in your diet

When it comes to your diet, start with science. Multiple studies have shown that higher protein diets result in greater weight lost, greater fat loss, and higher preservation of lean mass than diets low in protein. If you have had your custom macros calculated by me, you have probably been told you need to eat more protein. For those of us regularly performing resistance training or taxing endurance activities, our protein intake needs can be quite high.

If you’re not accustomed to eating as much protein as suggested, you might feel like there aren’t nearly enough meals in the day to ingest as much protein as you need. I promise you it IS possible, and actually pretty easy… but it does take a little planning ahead of time.

If you are unsure of how to get enough protein in each day, here are some tips to help make it easier.

Plan ahead a protein-rich meal plan

Creating a meal plan ahead of time is the best way to ensure you get the protein you need during the day. Make a list of high protein foods you enjoy and then create a plan for meals and snacks around those foods.

Eat a high protein breakfast

Studies have shown that a protein-rich breakfast can lead to greater satiety throughout the day and reduce your urge to overeat later. Eggs are an excellent source of protein or protein-enriched cereal with dairy or soy milk provides a quick and easy protein packed breakfast.

If you don’t have time to sit and eat a breakfast or do not like eating food in the morning, a protein shake is a great breakfast.

Mix up your meat

While chicken breasts are an excellent source of low fat protein, it certainly isn’t the only meat a health-conscious person can enjoy. Fish, shrimp, and lobster are great sources of lean protein, and turkey breast and pork loin are great alternatives to chicken breast. You can also eat beef and lamb if you enjoy more flavor.

Swap out your snacks

Most convenient snacks like pretzels, cookies, crackers, and granola and very carb-heavy. If you want to add more protein to your diet, you'll have to ditch these snacks and invest in some jerky, nuts, or protein bars and treats.

Turkey pepperoni sticks, cottage cheese, edamame, milk and low fat cheese are great protein rich foods to snack on. Trading carb snacks for protein snacks has the added benefit of subtracting added sugars from your diet. An influx of sugar into the body promotes the release of the fat-storage hormone insulin, which is the last thing you want flooding your body.

Go Greek

Greek yogurt has a thick and creamy consistency, and it's action-packed with protein. If you have a cup of Greek yogurt instead of your usual daily dairy snack, you'll easily bump up your daily protein intake.

Plain Greek yogurt has a slightly sour taste, very similar to sour cream. It can be used in place of cream, milk, cream cheese, sour cream, and mayo in most recipes.

Try a dollop in place of sour cream to top your favorite foods, or simply stir in some Stevia and your favorite fruit for a healthy midday snack.

Learn to love protein powder

You can do a lot more with protein powder than shake it up with some water or milk. A lot of people prefer to use protein powder for baking and cooking. It’s convenient, can be very tasty, and the right protein powder can contain 30 or more grams of protein in one serving!

Whether you mix a scoop into your morning oatmeal or use it to make a chocolate crumb crust, having some protein powder readily accessible is an easy way to get more protein into your diet. Adding protein powder to your recipes is also a great way to add flavor and cut some carbs.

There are many recipes on the web for great foods made with protein powder. I will be featuring some of my favorites on the blog, stay tuned!

#protein