Dante Carrillo
Protein is an essential macronutrient for building strength and muscle, and it's important to make sure you're getting enough in your diet. The amount of protein you need depends on your age, gender, and physical activity, but generally, adult males are recommended to get at least 56 grams of protein daily, while adult females should aim for at least 46 grams. If you're looking to increase your protein intake, there are several easy ways to do so. You can incorporate more protein-rich foods into your diet, such as lean jerky, Greek yogurt, nuts, seeds, legumes, and eggs. You can also try adding protein powders or supplements to your meals or opting for high-protein snacks like protein bars or shakes.
How to fit more protein in my diet
| Characteristics | Values |
|---|---|
| Recommended daily protein intake | 46 grams for adult females, 56 grams for adult males |
| Protein-rich foods | Greek yogurt, legumes, beans, cottage cheese, eggs, nuts, seeds, meat, fish, quinoa, amaranth, sorghum, whey protein powder, pea protein powder, hemp protein powder, protein bars |
| High-protein snacks | Hard-boiled eggs, jerky, protein bars, Greek yogurt, nuts |
| High-protein breakfasts | Eggs, Greek yogurt, cottage cheese, oatmeal, pancakes with egg whites and protein powder |
| High-protein meals | Legume-based pasta, quinoa, amaranth, sorghum, meat, fish |
| Other tips | Eat protein first during meals, add protein powder to smoothies, yogurt, oatmeal, and baked goods |
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What You'll Learn
High-protein snacks
Greek Yogurt
Greek yogurt is a healthy and portable snack option that provides around 16-17 grams of protein per container or a 3/4-cup serving. It is also high in calcium, which is important for bone health. You can make it even more filling and delicious by making a parfait with layers of yogurt, granola, and mixed berries. For a savoury option, you can use Greek yogurt as a base for a tuna salad or a dip for vegetables by adding ingredients like diced celery, chives, olive oil, lemon, and mustard.
Nuts and Seeds
Nuts and seeds are excellent sources of protein and can be easily added to your diet as snacks. Almonds, for example, provide 6 grams of protein per ounce, while pumpkin seeds offer 8 grams of protein per quarter-cup serving. They are also high in healthy fats, fibre, and various vitamins and minerals. You can eat them on their own or add them to other snacks, like Greek yogurt.
Jerky
Jerky is a shelf-stable and portable snack that can help you increase your protein intake. It is typically made by trimming meat of fat, cutting it into strips, and drying it. Beef, turkey, chicken, and salmon are commonly used to make jerky. An ounce of beef jerky provides around 9-10 grams of protein, while salmon jerky can offer up to 12-14 grams. When purchasing jerky, look for low-sodium options made without added sugar.
Eggs
Hard-boiled eggs are a portable and filling snack, providing over 6 grams of protein per egg. They can be paired with many other foods, such as yogurt dips or crackers, to create a complete, protein-rich snack. If you're looking for a quick on-the-go option, you can also opt for pre-packaged egg-white protein powder or hard-cooked eggs.
Protein Supplements
Protein supplements, such as whey, casein, and plant-based protein powders, can be a convenient way to boost your protein intake. They can be added to shakes, smoothies, or baked goods. When shopping for supplements, look for options with a high gram count of protein per scoop and avoid those marketed as "meal replacements."
In addition to these options, you can also try snacks like turkey roll-ups, trail mix, chickpea salads, tuna, and cottage cheese. Remember to include a variety of protein sources in your diet, such as lean meats, fish, dairy, legumes, and whole grains, to support your overall health and fitness goals.
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Legume-based pasta
There are many types of legume-based pasta available, including black beans, soybeans, chickpeas, red lentils, green lentils, and more. Chickpea pasta, for example, has 13 grams of protein and 5 grams of fibre in a 2-ounce serving. It is also an excellent plant-based source of iron and magnesium. The mild and slightly sweet flavour of mung bean and edamame pasta pairs well with basil pesto or creamy butternut squash sauce. Black bean pasta, on the other hand, is chewier than traditional pasta and cooks in just 4 to 5 minutes. It is also packed with protein and fibre, and contains 10% of the daily calcium requirement and 30% of the daily iron requirement.
It is important to note that some sources suggest that legume-based pasta may not be as nourishing as other sources of protein due to the presence of phytic acid, which can interfere with mineral absorption. However, proper preparation methods, such as soaking or sprouting the beans before making them into pasta, can help reduce these anti-nutrients and improve digestibility.
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Protein supplements
Types of Protein Supplements
There are many types of protein supplements available, including whey, casein, hemp, and plant-based protein powders, as well as protein bars, gels, and gummies. Whey protein is one of the most common types, as it is water-soluble and easily digestible. It is rich in the essential amino acid leucine, which makes up 20% of the proteins found in cow's milk. Casein makes up the other 80% of cow's milk protein.
If you are looking for a plant-based option, pea protein, hemp protein, pumpkin seed protein, soy protein, algae protein, and rice protein are all popular choices. These supplements typically come in powder form, which can be added to smoothies, shakes, or beverages, or added to soups, cookies, granola bars, hot cereals, or pancake batter.
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What to Look for When Choosing a Protein Supplement
When shopping for protein supplements, it is important to choose products that have undergone independent verification to ensure their safety and quality. The National Sanitation Foundation (NSF) provides independent verification for dietary supplements, including protein powders. Look for the NSF logo on the product packaging to ensure the product has been certified.
It is also important to read the ingredient list and nutrition label when choosing a protein supplement. The product should contain more grams of protein than any other nutrient. If you are looking for a protein supplement to support muscle growth, choose one that contains essential amino acids like leucine.
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High-protein breakfasts
Eating a protein-rich breakfast is a great way to set the tone for the day. Here are some high-protein breakfast ideas to get you started:
Greek Yogurt Bowls
Greek yogurt is a great base for a protein-packed breakfast. Top it with fruits, nuts, seeds, or granola to add some crunch and extra nutrients. You can also mix in some honey or peanut butter for added sweetness and protein.
Overnight Oats
Overnight oats are a convenient and tasty option for a high-protein breakfast. Prepare a batch at the beginning of the week by mixing oats, ground flax seeds, milk, Greek yogurt, and protein powder. Top it with fruits, nuts, or seeds before serving.
High-Protein Pancakes
Pancakes can be made high in protein by adding eggs, oats, milk, and protein powder to the batter. You can also include cottage cheese, peanut butter powder, and ripe bananas to make them even more protein-rich and delicious.
Omelettes and Eggs
Eggs are a well-known source of protein, and omelettes are a great way to incorporate them into your breakfast. Try a ricotta scramble or an omelette with vegetables like spinach, mushrooms, or tomatoes. You can also enjoy poached or scrambled eggs with a side of vegetables or whole-grain toast.
Protein Shakes and Smoothies
For a quick and easy breakfast on the go, blend a scoop of your favourite protein powder with milk, yoghurt, or water. You can also add fruits, nut butter, or seeds for extra flavour and nutrients.
High-Protein Cereal
Start your day with a bowl of high-protein cereal. You can also add a scoop of protein powder to your regular cereal or mix it into the milk before pouring it over your cereal. Top with fruits and ground flax seeds for extra protein and fibre.
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Greek yoghurt
It is recommended that healthy adults aim for 25-30 grams of protein per meal and incorporate protein-rich snacks into their day. Greek yoghurt can be a convenient and tasty way to increase your protein intake, whether it is eaten as part of a meal or as a snack.
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Frequently asked questions
The amount of protein you should eat depends on your age, gender, and physical activity. For instance, the Dietary Guidelines for Americans 2020–2025 recommends that adult females get at least 46 grams of protein daily, while adult males are recommended to get at least 56 grams.
High-protein foods include eggs, lean jerky or beef jerky, cottage cheese, Greek yogurt, nuts, seeds, and legumes.
You can add more protein to your meals by incorporating protein-rich ingredients. For example, you can blend cooked lentils into pasta sauce, or swap refined grains for quinoa, amaranth, or legumes in recipes like pilafs, stir-fries, and grain salads.
High-protein snacks include hard-boiled eggs, nuts, seeds, and protein bars.
Yes, there are various protein supplements available, such as whey, hemp, casein, and plant-based protein powders. These can be added to smoothies, yogurt, oatmeal, or baked goods to boost their protein content.
