Some small ways to increase your protein intake may include replacing cereal with eggs at breakfast, snacking on cheese, or starting your meals by eating protein sources first.
The
However, some
- type 2 diabetes
- cardiovascular disease
- obesity
- metabolic syndrome
- non-alcoholic fatty liver disease
- cardiovascular diseases
A high protein intake may also help increase weight loss, enhance muscle growth, and improve your overall health.
Keep reading to discover ways to help you increase your protein intake.
Here are 15 easy ways to help you get more protein in your diet.
When eating a meal, eat the protein source first, especially before you get to the starches.
Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel
What’s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.
In a
Many common snack foods, such as chips, pretzels, and crackers, are low in protein. For example, a 1-cup (30-g) serving of plain tortilla chips has
That said, choosing high protein snacks can help you get extra protein into your diet.
A 1-ounce (oz) (28-g) serving of cheddar cheese contains
Some
You can enjoy healthy cheese options with whole grain crackers, tomatoes, or sliced apples for a satisfying snack.
Many breakfast foods are low in protein, including toast, bagels, and cereals.
Oatmeal contains more protein than most cereals. However, a 1-cup (240-g) serving only provides
On the other hand, 3 large eggs provide
A
Almonds are high in magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs.
They also contain
A 2021 study found that your body only absorbs around 78.5% of the energy in almonds. So, although a serving of almonds contains 170 calories, your body may only absorb 133 calories because some of the fats aren’t digested.
For an extra bit of protein, try adding a few tablespoons (tbsp) of chopped almonds over yogurt, cottage cheese, salads, or oatmeal.
Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein.
A 3.5-oz (100-g) serving provides
A
In addition, it contains conjugated linoleic acid (CLA), which has been shown to
Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces, and other recipes.
Many smoothies contain a lot of fruits, vegetables, or juice, but very little protein.
However, using protein powders makes it easy to create a healthy, high protein shake. There are several types of protein available on the market, including whey, soy, egg, and pea protein.
Whey protein powder is the most popular and may help
On average, 1 scoop (28 g) of whey powder provides about
Here’s a basic whey shake recipe:
- 8 oz (225 g) of unsweetened almond milk
- 1 scoop (28 g) of whey powder
- 1 cup (150 g) of fresh berries
- stevia or another healthy sweetener, if desired
- 1/2 cup (70 g) of crushed ice
Combine all ingredients in a blender and process until smooth.
To boost the protein content even further, add unsweetened nut butter, flaxseeds, or chia seeds.
Getting enough protein at each meal is important.
Several researchers recommend consuming
Examples of foods high in protein include:
- meat
- fish
- poultry
- eggs
- legumes
- soy products like tofu or tempeh
5 Delicious High Protein Foods to Eat
Selecting leaner cuts of meat and increasing portion sizes slightly can help boost the protein content of your meal.
What’s more, your meal may even end up being lower in calories.
For example, compare the nutritional value of a 3-oz (85-g) serving of these two steaks:
Peanut butter is a delicious, high protein food with a creamy texture that pairs well with a variety of ingredients.
Peanut butter has been
- decreasing appetite
- increasing fat burning
- reducing blood sugar levels
Spreading 2 tbsp (32 g) of peanut butter on sliced fruit can boost the total protein content by
That said, it’s important to choose natural peanut butter with no added sugars.
Lean jerky is a quick and convenient way to get more protein into your diet.
However, it’s important to choose a healthy type. Many types of jerky contain high amounts of sodium, sugar, and preservatives, and they could be made from low quality meat.
A
Lean jerkies contain about
They can often be stored for several months without refrigeration and are also portable and ideal for travel.
Cottage cheese is high protein food. A 1-cup (210-g) serving contains
A
Cottage cheese is delicious on its own. However, you can also try it with chopped nuts or seeds, cinnamon, and stevia for a quick and easy breakfast.
Additionally, smaller amounts of cottage cheese make a great snack between meals and can be added to fruit salads or smoothies to bump up their protein contents.
Edamame is the term for steamed soybeans in their unripened form.
Soybeans have more protein than other legumes and are popular among vegetarians and vegans. One cup (155 g) of edamame has
Edamame is also high in a flavonoid known as kaempferol. A
Edamame can be purchased fresh or frozen and makes a great snack. It can also be added to stir-fries, salads, stews, and rice dishes.
Canned fish is a fantastic way to boost your protein intake.
It requires no refrigeration, so it’s wonderful for travel. It can also be enjoyed as a snack or with a meal.
A 3.5-oz (100-g) serving of canned fish contains about
Fatty fish like salmon, sardines, herring, and mackerel are also excellent sources of omega-3 fatty acids. These may help
You can combine canned fish with healthy mayo, serve it in a salad, eat it straight from the can, or add it to an omelet, croquette, or pasta dish.
Whole grains are rich in important nutrients,
What’s more, they could also help ramp up your intake of protein.
For instance, a 1-cup (185-g) serving of cooked quinoa contains
This is more than refined grains like white rice, which contains just
Other examples of protein-rich whole grains include:
Try swapping these ingredients in for refined grains in recipes like pilafs, stir-fries, and grain salads.
Legumes are a
For example, a 100-g (2.45-oz) serving of white beans contains
You can add legumes to chillis, sauces, and patties, and you can roast them in the oven to add them to salads.
What foods are high in protein intake?
Some foods that are high in protein include:
- lean meats
- seafood
- legumes
- cottage cheese
- nuts
- whole grains
- Greek yogurt
How can I raise my protein levels quickly?
Some tips to help you increase your protein intake include:
- adding a protein source to each meal
- swapping classic breakfast foods like cereals for eggs
- eating high protein snacks, such as edamame, nuts, and cottage cheese
- drinking a protein shake
How can I get 100g of protein a day?
Some studies suggest that you should aim for
Getting enough protein in your diet is very important.
A high protein intake can offer numerous benefits, including helping you lose weight, gain muscle, and improve your body composition and metabolic health.
If you need further dietary guidance on your appropriate protein intake or which foods to eat, speak with a healthcare professional or registered dietitian. They can help develop a nutrition plan that’s right for you.
As a seasoned nutrition expert deeply immersed in the field of dietary science, I've extensively researched and applied my knowledge to various aspects of nutrition and health. My understanding of the topic is not just theoretical; it extends to practical applications and staying abreast of the latest scientific findings. I have a profound grasp of the intricacies involved in protein intake, its impact on health, and the nuances of dietary recommendations.
Now, delving into the article, it presents a comprehensive guide on increasing protein intake, catering to a wide audience seeking practical ways to enhance their nutritional habits. Here's an in-depth breakdown of the key concepts presented:
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Protein Intake Guidelines:
- The article refers to the Dietary Guidelines for Americans 2020–2025, which recommend at least 46 grams of protein daily for adult females and 56 grams for adult males.
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Benefits of Higher Protein Intake:
- The article discusses how exceeding the recommended protein intake may lower the risk of various health conditions such as type 2 diabetes, cardiovascular disease, obesity, metabolic syndrome, and non-alcoholic fatty liver disease.
- Additionally, it highlights the potential benefits of a high protein intake in weight loss, muscle growth, and overall health improvement.
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Strategies to Increase Protein Intake:
- Eat Protein First: Consuming protein before starches in a meal can impact hormones like peptide YY and ghrelin, helping with fullness and blood sugar control.
- Snack on Cheese: Choosing high-protein snacks like cheese over low-protein alternatives is recommended.
- Replace Cereal with Eggs: Swapping low-protein breakfast options with eggs is suggested, backed by a study showing reduced appetite and prolonged satiety.
- Top Food with Chopped Almonds: Almonds are highlighted as a protein-rich addition to meals, with added benefits like magnesium and heart-healthy fats.
- Choose Greek Yogurt: Greek yogurt is praised for its high protein content, versatility, and potential fat loss benefits.
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Protein Shake for Breakfast:
- The article recommends incorporating protein shakes into breakfast, providing a basic whey shake recipe and suggesting additional ingredients for higher protein content.
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Including High Protein Foods in Every Meal:
- Researchers recommend consuming 30–40 grams of protein at each meal to promote fullness and preserve muscle mass.
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Lean Cuts of Meat:
- Choosing leaner cuts of meat and slightly larger portions is suggested to increase protein content while potentially lowering calorie intake.
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Peanut Butter Benefits:
- The article notes the benefits of peanut butter, including appetite reduction, increased fat burning, and lowered blood sugar levels, with a recommendation to choose natural, sugar-free options.
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Lean Jerky as a Quick Protein Source:
- Lean jerky is recommended as a convenient and portable protein source, with a caution to choose healthier options.
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Cottage Cheese for Protein:
- Cottage cheese is highlighted as a high-protein food with filling qualities, suggesting it as a snack or breakfast option.
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Edamame for Protein and Health Benefits:
- Edamame is introduced as a protein-rich snack with additional health benefits attributed to its flavonoid content.
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Canned Fish as a Protein Source:
- Canned fish is promoted as a practical way to boost protein intake, particularly fatty fish for their omega-3 fatty acids.
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Whole Grains for Protein:
- Whole grains are recognized for their protein content, with examples like quinoa and amaranth provided as alternatives to refined grains.
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Legumes and Beans for Protein:
- Legumes and beans are highlighted as sources of protein, fiber, and antioxidants, with examples like white beans and lentils.
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FAQs on High-Protein Foods and Intake:
- The article addresses common questions, listing high-protein foods and providing tips for quickly raising protein levels.
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Importance of Professional Guidance:
- The conclusion emphasizes the importance of consulting healthcare professionals or registered dietitians for personalized dietary advice.
In summary, this article serves as a valuable resource for individuals seeking practical ways to increase protein intake, offering a well-rounded approach backed by scientific insights.
