Leena Watts
Increasing your protein intake is a great way to build muscle and aid recovery after workouts. It also helps to keep you full between meals, which can aid in weight loss, and provides a steady source of energy. There are many ways to increase your protein intake, from adding collagen to your coffee to swapping your cereal for Greek yoghurt. It's important to remember that everyone has unique nutritional needs, and you should consult a dietitian to determine your exact needs.
How to Increase Protein in Your Diet
| Characteristics | Values |
|---|---|
| How much protein? | 25-30 grams of protein per meal for healthy adults. Athletes may need 20-40 grams every few hours. |
| When to eat? | Spread protein intake throughout the day in snacks and meals. |
| What to eat? | Lean meats, dairy, eggs, nuts, seeds, legumes, beans, fish, and protein bars. |
| Quick options | Protein bars and shakes, Greek yoghurt, nut butter, and collagen powder. |
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What You'll Learn
High-protein breakfast options
Eggs
Eggs are a classic, protein-rich breakfast option. Scrambled, poached, fried, or baked, eggs are a quick and easy way to boost your protein intake. Pair them with vegetables like spinach, tomatoes, mushrooms, or broccoli for an even more nutritious meal. You can also try an omelette or frittata, which can include a variety of protein-rich ingredients such as cheese, beans, and vegetables.
Greek Yogurt
Greek yogurt has more protein than regular yogurt and can be a great base for a high-protein breakfast. Top it with nuts, seeds, or fruit, or layer it with granola and honey for a delicious parfait. You can also add it to oatmeal or overnight oats for a creamy, protein-packed breakfast.
Pancakes and Waffles
Pancakes and waffles can be made high-protein by adding protein powder to the batter. Top them with nut butter, fruit, or chocolate chips for a sweet treat, or go savoury with a fried egg and bacon. You can also try cottage cheese pancakes for a unique, protein-rich option.
Smoothies and Shakes
Smoothies and protein shakes are a great way to get a quick, high-protein breakfast on the go. Use a milk of your choice as a base, and add protein powder, nut butter, seeds (such as chia or flax), and frozen fruit. You can also throw in some spinach or kale for extra nutrients.
Quinoa Bowls
Quinoa is a high-protein grain that makes a great base for a breakfast bowl. Top it with eggs, tofu, beans, or avocado for a well-rounded, nutritious meal. Quinoa and beans together provide all nine essential amino acids, making this a complete protein option.
Savoury Dishes
If you're looking for something more savoury, try a spinach and cheese quesadilla or a mushroom and cheese quiche. You can also make a protein-rich fry-up with steak, mushrooms, and spinach, or go for a comforting bowl of savoury oatmeal.
There are endless options for high-protein breakfasts to suit all tastes and preferences. Experiment with different ingredients and combinations to find your favourites!
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Add seeds to meals and snacks
Seeds are a great way to add protein to your meals and snacks. They are versatile and can be added to a variety of dishes to increase your protein intake. Here are some tips and ideas for adding seeds to your meals and snacks:
Choose the Right Seeds:
Not all seeds are created equal when it comes to protein content. Some seeds that are particularly high in protein include:
- Hemp seeds: Hemp seeds are an excellent source of vegetarian protein, containing more than 30% protein. They are also a complete protein source, meaning they provide all the essential amino acids your body needs.
- Chia seeds: Two tablespoons of chia seeds provide 5 grams of protein. They also contain all nine essential amino acids.
- Sunflower seeds: Sunflower seeds contain a good amount of protein and are also rich in monounsaturated fats and vitamin E.
- Flaxseeds: Flaxseeds are another high-protein option, providing a mix of essential nutrients.
Ways to Include Seeds in Your Diet:
- Sprinkle on Yogurt: Add a crunch to your yogurt by sprinkling on some chia seeds or sunflower seeds. You can also mix in some honey, berries, and nuts for a delicious and nutritious snack.
- Make a Seed Pudding: Chia seeds can be used to make a tasty pudding. Simply combine chia seeds with milk in a jar, shake well, and refrigerate until thickened. You can then add your choice of toppings, such as berries, nuts, and cinnamon.
- Trail Mix: Create your own trail mix by mixing your favourite seeds with nuts and dried fruit. This is a great portable snack that you can take with you on the go.
- Salads and Dips: Add some crunch and protein to your salads or dips by sprinkling on some seeds. Sunflower seeds, pumpkin seeds, or a mix of seeds go well with leafy greens or as a topping for vegetable dips.
- Breads and Bakes: You can also add seeds to your baking. For example, sprinkle some sunflower seeds or flaxseeds on top of your bread dough before baking, or mix them into muffin or pancake batter.
Remember, a balanced diet is important, so vary your protein sources and include a mix of seeds, nuts, legumes, lean meats, and dairy to ensure you're getting all the essential amino acids your body needs.
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Eat more legumes and nuts
Eating more legumes and nuts is a great way to increase your protein intake. Legumes, which include beans, peas, and peanuts, are excellent sources of dietary fibre, protein, B vitamins, and many other important vitamins and minerals. They are also filling, which can help you feel full for longer and stabilise blood sugar levels between meals.
Nuts, such as walnuts, hazelnuts, and pecans, are also a good source of protein, as well as healthy mono- and polyunsaturated plant oils. They are calorie-dense, however, so it is important to be mindful of portion sizes. A loose handful of nuts can be a healthy addition to your morning cereal, yoghurt, or oatmeal.
If you are following a plant-based diet, legumes and nuts can be particularly important sources of protein. You can incorporate legumes into soups, tacos, salads, and other recipes, and nuts can be added to a variety of dishes or eaten as a snack.
It is worth noting that legumes are typically low in sulfur-containing amino acids, such as cysteine and methionine. As a result, it is a good idea to combine them with other plant-based proteins, such as quinoa and soy, which are higher in these amino acids.
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Keep protein-rich snacks on hand
Keeping protein-rich snacks on hand is a great way to increase your protein intake. Snacking on protein-rich foods can help you feel full between meals, stabilize blood sugar levels, and provide your body with essential nutrients. Here are some ideas for protein-rich snacks that you can easily prepare and have on hand:
Nuts and Seeds
Nuts and seeds are excellent sources of protein and can be easily carried as a snack. Almonds, in particular, are a healthy choice and provide other health benefits, such as a diverse gut microbiome and reduced risk factors for cardiovascular disease. Other nuts like peanuts and nut butter can also be added to snacks like apple slices or high-protein waffles. You can also sprinkle nuts and seeds over Greek yogurt and berries for a delicious and nutritious snack.
Greek Yogurt
Greek yogurt is a great source of protein and can be enjoyed as a snack on its own or used as a base for other snacks. You can add nuts, seeds, berries, or granola to your Greek yogurt to make it even more filling and tasty. It can also be used in smoothies or as a substitute for mayonnaise in tuna salad, providing a few extra grams of protein.
Cheese
Cheese is not only delicious but also an excellent source of protein. A reasonable portion size is around 1 to 2 ounces (28 to 57 grams) of cheese, such as cheddar, which provides 17 grams of protein per slice. Cheese sticks are also a convenient way to get 5 to 7 grams of protein per stick and are a great addition to your lunchbox.
Edamame
Edamame, an appetizer often found in sushi restaurants, provides 18 grams of protein per cup. It is a plant-based source of protein that contains all the essential amino acids your body needs. Simply steam or boil fresh or frozen edamame and season with sea salt and red pepper flakes to taste.
Tofu
Tofu is a nutrient-rich protein source, especially popular among vegans and vegetarians. Baked tofu cubes are easy to prepare and enjoy on the go. You can bake tofu tossed in vegetable oil and seasoning for a crispy coating.
Hard-Boiled Eggs
Hard-boiled eggs are a classic and simple high-protein snack. One large hard-boiled egg provides 6.3 grams of protein. You can find peeled and bagged hard-boiled eggs at some grocery stores, or you can boil them yourself and add seasonings like salt, pepper, or your favorite hot sauce.
Trail Mix
Trail mix is a convenient and tasty way to get your protein fix on the go. You can make your own mix by combining nuts, seeds, and dried fruit. Just be mindful of portion sizes, as the calories in trail mix can add up quickly.
Chickpeas
Chickpeas, also known as garbanzo beans, provide 7 grams of protein per 1/2 cup serving. You can roast them with olive oil and seasonings to make a crunchy and portable snack. They can also be used to make hummus, which pairs well with raw veggies for a refreshing and protein-filled snack.
Remember, it's important to pair every meal and snack with a protein source to meet your protein intake goals and support muscle growth, satiety, and blood sugar regulation.
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Aim for 20-30g of protein per meal
Eating 20–30 grams of protein per meal is a good way to ensure you are getting enough of this essential nutrient. Protein builds strong bones and muscles and supports skin health. It also helps keep you full until your next meal or snack, which can aid in weight loss.
To reach the 20–30 grams of protein per meal target, you can incorporate high-protein foods like chicken, salmon, eggs, lentils, tofu, or cottage cheese into your meals. Chicken is a great source of protein—a standard 4-ounce serving of boneless, skinless chicken breast will give you about 30 grams of protein. Salmon is also a good option, providing about 20 grams of protein per 100 grams.
You can also add protein to your meals by including nuts, seeds, and legumes. For example, you can try swapping regular yogurt for Greek yogurt, which has more protein. Beans are another good source of protein and can be added to meals or snacks. If you're looking for a versatile option to increase the protein in various foods and beverages, you can try adding unflavoured collagen powder, which provides 15 grams of protein per serving without changing the flavour or texture.
It's important to note that the recommended amount of protein per meal may vary depending on your weight, age, and activity level. According to newer studies, moving some protein from supper to breakfast can help with weight management by decreasing hunger and cravings throughout the day. If you are unsure about how much protein you should be consuming, it is recommended to consult with a registered dietitian nutritionist who can assess your protein intake and recommend dietary changes.
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Frequently asked questions
Some easy ways to increase protein in your diet include eating eggs for breakfast, snacking on cheese or nuts, and starting your meals with a protein source. You can also opt for Greek yoghurt, beans, and bone broth.
High-protein foods include meat, dairy products, nuts, eggs, and certain grains and beans. Some specific examples are salmon, peanut butter, almond butter, black beans, and broccoli.
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. However, this amount varies depending on age, physical activity level, and medical history. For example, older adults may need 1-1.2 grams per kilogram to prevent sarcopenia, while athletes and growing adolescents need additional protein to support overall health.
A high-protein diet can aid in weight loss, enhance muscle growth, and improve overall health. Protein helps you feel full and satisfied after meals, and it provides the building blocks for cells and tissues in the body.
While protein is essential for overall health, excessive protein intake may lead to an inadequate intake of other important nutrients, such as carbohydrates and fats. It is important to maintain a balanced diet and not rely solely on supplements. Additionally, a diet high in animal protein may pose a higher risk of kidney stones, and excessive protein can be problematic for individuals with pre-existing kidney conditions.
