7 easy, sneaky ways to boost your protein intake
It’s pretty apparent that Protein has been having its moment the past few years, and for good reason. Not only does it keep us fuller for longer and help build and maintain muscle, but protein is a macronutrient that our bodies need because it is the building block of everything, down to our hormones. Why is it so important that we eat enough of it? There are some essential amino acids (the building blocks of protein) that our bodies cannot produce and we must obtain through food. The amino acids in question are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Now, if you’re like most of us and would like to add more protein into your life but don’t want to spend every day eating dry chicken breasts, good news!! It may be easier than you think to get protein. Here are seven ways to sneak extra protein into your everyday life:
ADD GREEK YOGURT
Adding Greek yogurt to your meals in place of, or in addition to, your mayo or cream cheese, or other forms of dairy in smoothies and parfaits, can be a fun and easy way to add around 5-10 extra grams of protein into your meal. Here’s a fun Greek yogurt ranch dip that I like to keep on hand for events, and even at home to eat with veggies.
Image from Pinterest
2. sneak protein into your baking
Adding a scoop of your favorite protein powder to your smoothies, waffles, or muffins can be an easy way to get in just a little extra boost throughout the day. If you want to make things even simpler, I love picking up these protein waffles (I get them at Target) and popping them in the toaster on my way out the door.
Image from Pinterest
3. HIGHER PROTEIN SNACKS
Get some extra protein in by including foods like cottage cheese, edamame, and turkey sticks (I’m a fan of these ones) into your snack routine.
4. UPGRADE YOUR BREAKFAST
Adding egg whites to your oats (trust me on this one, here’s a recipe), Including eggs on the side of your cereal, choosing high protein milk, or even having a protein shake on the side of whatever breakfast you are eating can pack a serious protein punch.
5. pICK PROTEIN BOOSTED PRODUCTS
Choosing a pasta with extra protein (like Barilla’s protein pastas), high protein breads, and enriched cereals is another easy way to get an extra boost without too much extra prep.
6. SNEAK IN BEANS AND LENTILS
Beans and lentils are easy and inexpensive foods to add to most meals, providing not only a great protein boost but also essential nutrients such as fiber, lysine, folate, magnesium, and potassium.
7. DOUBLE UP THE PROTEIN PORTION ON YOUR PLATE
This last tip is probably the most accessible. Whatever protein you’re enjoying at dinner? Just add a little more, or even double it up if you have the appetite for it.
Adding more protein to your day doesn’t have to be a massive life overhaul. With just a few of these sneaky tricks, you’ll be hitting your goals before you even realize it. What’s your favorite way to sneak in extra protein? Share it below — I’d love to hear.
-S
Curious to know how much protein you need? Click here for a simple macro calculator, or, you would like a little more personalization, click here for a free consult.
