top of page

15 Easy Ways to Increase Your Protein Intake

A high protein diet offers many health benefits. You can easily increase your protein intake with small changes to your diet, like replacing cereal for eggs, snacking on cheese, or starting your meals by eating protein sources first.

Getting enough protein is important for your health. For this reason, the Daily Value (DV) for protein is 50 grams per day. However, some researchers believe that many people should be eating significantly more than this amount. A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health.

Here are 15 easy ways to eat more protein.

1. Eat your protein first. Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.

2. Snack on cheese. Choose cheese for a filling snack that’s high in protein and calcium and may improve heart health.

3. Replace cereal with eggs. Replacing cereal with eggs boosts protein consumption, makes you feel fuller, and helps you eat fewer calories.

4. Top your food with chopped almonds. Almonds are high in several nutrients and can boost the protein content of a meal or snack.

5. Choose Greek yogurt. Greek yogurt contains twice as much protein as traditional yogurt and can be eaten alone or added to other foods.

6. Have a protein shake for breakfast. Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.

Whey Protein Shake Recipe

· 8 ounces (225 grams) of unsweetened almond milk

· 1 scoop (28 grams) of whey powder

· 1 cup (150 grams) of fresh berries

· stevia or another healthy sweetener, if desired

· 1/2 cup (70 grams) of crushed ice

· Combine all ingredients in a blender and process until smooth.

· To boost the protein content even further, use extra protein powder or add peanut butter, almond butter, flaxseeds, or chia seeds.

7. Include a high-protein food with every meal. Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.

8. Choose leaner, slightly larger cuts of meat. Choosing leaner cuts of meat and slightly larger portions is an easy way to increase your protein intake.

9. Add peanut butter to your diet. Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.

10. Eat lean jerky. Lean jerkies and snack sticks are good sources of protein. Choose high quality types that come from grass-fed animals whenever possible.

11. Indulge in cottage cheese at any time. Cottage cheese is a versatile, high protein food that makes you feel full and may help improve body composition.

12. Munch on edamame. Edamame is a good source of plant protein and may have other health benefits.

13. Eat canned fish. Canned fish is a convenient source of high quality protein and beneficial omega-3 fatty acids.

14. Enjoy more whole grains. Whole grains are highly nutritious and can bump up the protein content of many dishes when used in place of refined grains.

15. Join the ZYF Prioritize Protein Challenge. Click on this link for more details and to RSVP.

42 views0 comments


bottom of page