Eating protein-rich foods is a crucial part of a healthy and balanced diet. Protein is required for repairing and building muscle, organs, and other tissues, as well as the production of hormones and enzymes.
Many people do not consume enough, which can lead to muscle loss, weakness, and other health problems.
Adding protein to your diet is crucial for maintaining a healthy lifestyle, so let’s explore some easy and effective ways to add protein to your diet.
Eat protein-rich foods
Eating more protein-rich foods is one of the easiest and most obvious ways to increase your intake.
It's essential to consider the quality of the protein when selecting these foods. Animal-based sources of protein, such as meat, poultry, fish, and dairy products, are often considered higher quality than plant-based sources because they contain all of the essential amino acids.
However, some plant-based sources, such as quinoa, soy, and chia seeds, are also considered high-quality sources and are excellent sources of nutrients for those following a vegan, vegetarian, or flexitarian diet.
Some other protein-rich sources you can incorporate into your diet include eggs, tofu, tempeh, seitan, and bars or shakes.
Add protein to your breakfast
Starting your day with a protein-packed breakfast can help you feel full and energized throughout the day. Some breakfast options that are high in protein include eggs, Greek yogurt, cottage cheese, protein smoothies, and oatmeal with nuts or seeds.
Add protein to your lunch
If you're looking for a quick and easy way to boost your protein intake at lunch, try using Just Bare chicken from Costco in a salad and topping it off with Whisps parmesan chips instead of croutons. A 3 oz serving of cooked chicken breast provides approximately 26 g of protein, and the chips not only add more protein but also a satisfying crunch to your meal.
For a vegan option, try this zesty salad using quinoa and chickpeas, two excellent sources of protein.
Add protein to your dinner
If you're on the hunt for some inspiring and delicious meals packed full of protein, here are some ideas to get you started.
- Lentil soup: Lentils are a great source and can be used to make a delicious and hearty soup. Add in some vegetables, spices, and herbs to create a nutritious and satisfying meal.
- Blackened salmon with roast sweet potatoes and brussels sprouts: Salmon is full of protein and healthy fats, and pairs well with roasted sweet potatoes.
- Black bean tacos: Black beans are a fantastic source and can be used to make delicious tacos. Add in some avocado, salsa, and lime juice for extra flavor.
Snack on protein
Choosing protein-rich snacks can help you curb your hunger and prevent overeating. Some healthy snack options include boiled eggs, cheese, beef jerky, Greek yogurt, nuts, and seeds. Snacking on protein can also help you maintain muscle mass and prevent muscle breakdown, especially if you are physically active.
Use protein supplements
If you're struggling, protein supplements can be a quick and convenient way to increase your intake. You can add powder to your smoothies, oatmeal, or yogurt for a boost. Just make sure to choose a high-quality protein powder with minimal added sugars and artificial ingredients.
Plan your meals ahead of time
Planning your meals ahead of time can help you ensure that you're getting enough protein throughout the day. Make sure to include protein-rich foods in each meal, and choose snacks that are high in protein to keep you feeling full between meals. You can also meal prep for the week to make sure you have healthy meals and snacks on hand.
Adding protein to your diet doesn't have to be difficult or complicated. By incorporating protein-rich foods into your meals and snacks, planning ahead, and considering quality, you can easily increase your protein intake and maintain a healthy lifestyle. Whether you are an athlete, fitness enthusiast, or just looking to improve your overall health, increasing your protein intake can have a significant impact on your well-being.
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