14 Easy Ways to Increase Your Protein Intake

Protein is a substance without which the body cannot exist. It must be ingested daily with food. For the normal functioning of cells per day, it is recommended to consume at least 50 g of protein. Compliance with this norm will allow not to lose muscle mass and improve health. If your protein intake is limited, there are some easy ways to increase the amount of protein in your diet.

1. At mealtimes, start your meal with protein.

While eating, you should first of all eat foods high in protein. They are eaten to starchy foods. This is due to the fact that the protein stimulates the synthesis of PYY – the hormone responsible for the feeling of satiety, and also reduces the level of ghrelin – the hormone of hunger. Its intake with food stimulates metabolic processes and maintains their activity not only after eating, but also during a night’s rest.

Protein is the nutrient that prevents spikes in insulin levels in the blood after a meal, which has been proven in scientific studies. One group of people was offered to consume protein foods and vegetables before carbohydrate meals, and the second group – after. Then blood glucose levels were measured. The scientists found that its performance was lower in those subjects who received protein foods at the beginning of the meal. ^[1].

2. Cheese snacks

You can increase your intake of protein foods in your diet with the right snacks. Cookies, muffins, crackers, chips and other similar products are not the best option. There are few proteins in them. Their useful and no less tasty counterpart is cheese. It is low in calories, rich in protein and calcium.

The highest protein cheeses are Parmesan, Pecorino Romano, Gruyère and Swiss cheese.

Eating cheese during snacks not only saturates the body with the protein it needs, but also does not lead to an increase in blood cholesterol levels. The same cannot be said for oil-soaked chips. For such an appetizer, the heart will be grateful.

3. Eggs for breakfast

Oat flakes contain more protein than all other cereals. One classic serving has about 6 g of protein. However, if you compare oatmeal with eggs, then it loses significantly. So, three chicken eggs contain 19 g of protein, as well as selenium and choline necessary for the body.

A number of studies have shown that eating eggs reduces appetite and keeps you feeling full longer. Therefore, a person does not overeat during dinner.

Eggs for breakfast are not only a way to saturate the body with protein, but also a “medicine” to fight bad LDL cholesterol. Therefore, their use in food is the prevention of cardiovascular diseases. ^[2], ^[3].

4. Almonds as an additive to dishes

Almonds are a source of indigestible dietary fiber, magnesium and monounsaturated fats, so necessary for the heart. 28 g of nuts contain 6 g of protein.

Do not worry about the high calorie content of the product. Of the 167 kcal, the body will consume only 129 kcal. Therefore, chopped nuts can be added to salads, yogurts, oatmeal. Almonds will make dishes healthy and fragrant.

5. Greek yogurt is the most protein yogurt

Greek yogurt is high in protein. It is enough to consume 240 g of this product so that the body receives 20 g of protein. These figures are 2 times higher than in classic yogurt.

In several studies, scientists have found that eating Greek yogurt promotes the production of intestinal hormones GLP-1 and PYY, which dull the feeling of hunger and promote rapid satiety. ^[4].

This delicious product is also useful because it contains conjugated linoleic acid, which promotes weight loss. This has been proven experimentally. ^[5], ^[6].

Fresh berries and fruits can be added to Greek yogurt, sauces and dressings are prepared from it, improving the taste of most dishes.

6. Add Protein-Rich Foods to Your Salad

Vegetable salads are sources of minerals, vitamins and antioxidants. However, most of them contain little protein, so after a short period of time the feeling of hunger returns.

You can enrich any salad with protein using products such as:

• Chicken or turkey breast – 30 g of protein per 100 g;

• Tuna – 26 g of protein per 100 g;

• Salmon – 25 g of protein per 100 g;

• Cheese – 22 g of protein per 100 g.

For vegetarians, chickpeas are a great option. It goes well with vegetable salads and contains 15 g of protein per 165 g of weight.

7. Protein shake for breakfast

To prepare a protein shake, whey protein is used, which quickly eliminates the feeling of hunger and does not prevent obesity. The recipe for a delicious and healthy drink:

• Almond milk – 225 g.

• Dry protein – 1 scoop (28 g). It contains 20 g of protein.

• Any fresh berries – 1 cup.

• Stevia (or sweetener) for sweetening.

• Crushed ice – 1/2 cup.

All components are combined and whipped with a blender. You can increase the amount of protein in a cocktail by adding chia or flax seeds to it.

8. Include High-Protein Foods in Every Meal

So that the body does not suffer from protein deficiency, foods rich in this nutrient should be included in the menu for breakfast, lunch and dinner. Studies show that eating 20g of protein with each meal prevents muscle breakdown and keeps you feeling full for longer. ^[7], ^[8].

9. Lean meat is a source of protein

If you eat lean meat and choose medium-sized cuts, you can significantly increase your body’s protein intake. Another advantage of this product is its low calorie content. For comparison:

• Fat steak contains 18 g of protein and 274 kcal per 100 g.

• Lean fillet contains 24 g of protein and 225 kcal per 100 g.

The conclusions are obvious.

10. Combine Peanut Butter with Fruit

Fruits are sources of vitamins, fiber and antioxidants, but they are low in protein. You can increase its content during meals if you combine them with peanut butter. Enough 2 tbsp. l., so that the body receives not only the benefits of fruits, but also 8 g of protein.

Scientists have proven that eating peanut butter helps control hunger, lower blood sugar and improve overall health. ^[9], ^[10].

11. Enjoy the benefits of jerky

Eating low-fat dried meat allows you to saturate the body with protein. However, you need to choose the product that does not contain preservatives, sugars and other harmful components. Useful will be the meat of animals fed on herbs, free-range. In such a product, not only the protein content is high, but also the omega-6 fatty acids necessary for the body. One 28g serving contains 7g of protein.

The undoubted advantage of dried meat is the convenience of its storage. It will stay fresh out of the fridge for several months. It is convenient to take with you to work and on the road as a healthy snack.

12. Cottage cheese – a product for breakfast, lunch and dinner

Curd is a source of protein. One 225g serving contains 25g of protein. Scientists have done an interesting study. It was attended by women who followed a diet with high and regular content of dairy products. As a result, waist measurements significantly decreased in those subjects who ate more cottage cheese. ^[11].

Fresh natural cottage cheese is delicious in its pure form. It can be supplemented with nuts, berries, seeds, stevia, cinnamon and other products that allow you to diversify your diet.

13. Soybeans

Soybeans are popular among vegetarians as they are the highest in protein content among other legumes. One serving contains about 17 g of protein and no more than 180 kcal.

Soybeans are an excellent dish for saturating the body with antioxidants, the main one being kaempferol. In rodent studies, it has been found to promote weight loss and reduce blood sugar levels.

Soybeans can be added to meats and stews to make the dish even healthier.

14. Canned fish

Canned fish is a source of protein. It is convenient to use as a snack between main meals. The choice should be made in favor of canned mackerel, salmon, herring or sardines. These varieties of fish saturate the body not only with protein, but also with omega-3 fatty acids. 100 g of the product contains 20-25 g of protein and no more than 200 kcal. It is good to combine canned fish with fresh vegetables.