15 Ways to Get More Protein Into Your Diet

Protein is an essential component of a balanced diet. Consuming an adequate amount of protein will lead to faster recovery, more energy, and better performance. Lean meats are the most popular source of protein we think of, but the same old chicken or fish dinners can get boring. Try these tips to mix things up and sneak more protein into your diet!

1) Stir an egg white (or two) into your oatmeal
With almost 7 grams of protein per
¼ cup, egg whites are one the best complete protein sources (meaning they contain all nine essential amino acids). Not only will adding them to your oatmeal sneak in some extra protein, it will also add more volume, making your breakfast a bit more satisfying.

2) Replace pasta with quinoa or amaranth
These seeds are often classified and
cooked like grains. With 8-9 grams of protein per cooked cup, these pseudo-grains are amazing plant-based sources of protein.
Use them in place of pasta in any recipe,
or eat them as a hot breakfast cereal with your favorite toppings in place of oatmeal!  

3. Replace sour cream with Greek-style yogurt
Using a plain, unsweetened Greek
yogurt in place of that dollop of sour cream on your baked potato can add 5-8 grams of complete protein to your plate.

4) Get creative with cottage cheese
L
ow-fat or fat-free cottage cheese packs in 28
grams of complete protein per cup! Make a sweet treat by stirring in a little stevia and topping it with fruit, scoop it onto your salad for a creamy dressing, or substitute it for half of your milk in your favorite pancake recipe.

5) Snack on nuts
Almonds top the charts with 6 grams of protein per ounce, but
cashews take a close second with 5 grams of per ounce.
If you want to get creative,
blend them into a smoothie, toss them on your salad, or bake with nut flour!

6) Toss in some seeds
Per ounce, chia seeds have 4 grams of protein, sunflower
seeds contain 5 grams, and hemp seeds take the lead with 10 grams! Toss these superfoods into your salad, smoothies, or yogurt.

7) Use powdered peanut protein
With 10 grams of protein in just ¼ cup, powdered
peanuts are the best way to get your peanut butter fix.
Mix it with water or your
favorite nut milk to make a peanut butter substitute, sprinkle it on your oatmeal or yogurt, add it to your smoothies, or bake with it!

8) Bake with protein powder
Find your favorite protein powder and get creative
with it. Mix it into to your oatmeal, coffee creamer, or use it to make protein pancakes! The Lean Body – Naturally Sweetened Protein powder is perfect to drink as a shake or to cook with. Click HERE for great recipes that use protein powders in baking.

9) Substitute with avocado
Instead of butter or oil, use avocado! Spread it on toast
to keep things simple, or use it in place of oil in recipes.
To use in any recipe, replace
half the oil or butter with pureed avocado. Half an avocado has about 2-3 grams of protein and a fourth of the fat and calories of butter.

10) Replace rice with nutrient-dense grains
Spelt contains 11 grams of protein per
cup, kamut and teff contain 10 grams per cup, and sorghum contains 9 grams per cup. In other words, these grains contain double the amount of protein as white or brown rice! Cook them in a rice cooker or on the stove top, just as you would rice! 

11) Cook with artichoke
One medium-sized artichoke contains about 5 grams of
protein! Steam or grill fresh artichoke to add a flavorful side to any meal, or buy jarred or frozen artichoke hearts to add to any soup recipe.

12) Add spirulina to your smoothies
This natural “algae” is one of the most potent
protein sources available with 16 grams per ounce! Not to mention it’s a great source of antioxidants, B-vitamins, iron, calcium, and other nutrients. Add it to your fruit smoothies or protein shakes.

13) Season with nutritional yeast
One ounce of this flakey seasoning contains a
whopping 14 grams of protein! Nutritional yeast has a cheesy flavor and can be used to season anything from scrambled eggs, salad, or pesto.
It’s also an amazing source
of B vitamins, doubling as a perfect vegan alternative for cheese.

14) Add legumes to your favorite recipes
Throw a handful of green peas (8 grams of
protein per cup) or edamame (12 grams per cup) into a soup or salad for a fresh flavor. 

15) Or bake with legumes instead
Use chickpeas, which have 12 grams of protein
per cup. Or use black beans, which have 15 grams of protein per cup, to make brownies like this.

Conclusion
As you can see, there are plenty of ways to add or increase great sources of protein to your meals. With all of these options available to you, there is a great opportunity to get creative! Add protein to your meals, snaks, and shakes — is easier now that you know how.


Reference: US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference. <https://www.ars.usda.gov/nea/bhnrc/ndl>. 

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About the Author: Nicolet Finger

Nicolet Finger, a medical student at The University of North Texas, believes in the importance of nutrition and fitness as part of a healthy lifestyle. Before medical school, she earned a B.S. in Nutritional Science from The University of Texas at Austin, conducted nutritional research at the Dell Pediatric Research Institute, and led body acceptance workshops for The National Institutes of Health. Nicolet is determined to make nutrition a larger focus in today’s health care, beginning with her personal practice as a future physician.

Disclaimer: This content is for informational purposes only and is not meant as medical advice, nor is it to diagnose or treat any medical condition. Please consult your physician before starting or changing your diet or exercise program. Any use of this information is at the sole discretion and responsibility of the user.