Brenda Khan
Increasing your protein intake can have a positive impact on your lifestyle, from improving your weight, energy levels, muscle mass, and even mental function. The first step to increasing your protein intake is to determine your daily protein target. Generally, active adults should aim for 1.2-2 grams of protein per kilogram of body weight per day, but this can vary depending on individual needs and goals. Once you know your target, you can start incorporating more protein-rich foods into your diet. This can be as simple as adding a scoop of seeds to your breakfast, snacking on nuts and jerky throughout the day, or using Greek yoghurt as a topping.
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What You'll Learn
- High-protein breakfast options like eggs, milk, turkey bacon, or Greek yogurt
- Plant-based protein sources like tofu, soy products, beans, and lentils
- Protein-rich snacks like protein bars, jerky, cottage cheese, and edamame
- Adding protein to meals like chicken, turkey, fish, nuts, and seeds
- How much protein you need and when to consult a dietitian?
High-protein breakfast options like eggs, milk, turkey bacon, or Greek yogurt
High-protein breakfast options are a great way to start your day and keep you full until your next meal. Here are some delicious and nutritious options centred around eggs, milk, turkey bacon, and Greek yogurt:
Eggs
Eggs are a classic breakfast option and for good reason. They are a great source of protein and can be prepared in a variety of ways. If you're looking for a quick and easy option, try a simple scramble or an omelette. You can add vegetables like bell peppers, spinach, or avocado to increase the nutritional value and keep things interesting. If you're feeling more adventurous, you could try making a breakfast sandwich with eggs, spices, and milk, or even a savoury porridge with chicken stock and rice.
Milk
Milk is a versatile ingredient that can be used in a variety of breakfast dishes. It is a good source of protein and can be added to smoothies, oatmeal, or cereal. For those who are dairy-free, there are plenty of milk alternatives to choose from, such as soy milk, almond milk, or coconut beverage, which can be used in the same ways as regular milk.
Turkey Bacon
Turkey bacon is a delicious and protein-packed option for breakfast. You can cook it in a pan until crispy and add it to a breakfast sandwich with eggs, English muffins, and cheese. This sandwich is easy to prepare and can be customised with different spices, sauces, and types of bread. It's a great option for busy mornings and can be made ahead of time.
Greek Yogurt
Greek yogurt is an excellent source of protein and can be enjoyed in many ways. You can make a parfait with fresh berries, granola, and honey, or a savoury bowl with nuts, seeds, and fruit. For a creamier option, blend Greek yogurt with berries and nut butter for a healthy smoothie. Greek yogurt can also be used as a substitute for dessert, such as in a banana split or as a substitute for ice cream.
Increasing your protein intake is not only beneficial for muscle growth and repair but also for keeping you full and satisfied until your next meal. These breakfast options are a great way to ensure you're getting enough protein throughout your day.
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Plant-based protein sources like tofu, soy products, beans, and lentils
Plant-based protein sources are an excellent way to increase your protein intake and are a great alternative to meat.
Lentils, for example, are made up of more than 25% protein and are also a good source of iron, B vitamins, magnesium, potassium, and zinc. They are also high in fibre, which is great for gut health and can help to lower blood pressure. A study in rats found that those eating lentils had greater reductions in blood pressure than those eating peas, chickpeas, or beans. They are also a good source of folate, which is an important nutrient during pregnancy.
Tofu is another great plant-based protein source. Tofu is made from soybeans, which are soaked or cooked to reduce their antinutrient content. The nutrient content of tofu varies depending on the type of coagulant used to make it. For example, nigari-set tofu contains slightly more fat but less protein than calcium-set tofu. Tofu is a good source of isoflavones, which have been linked to a reduced risk of cancer, diabetes, and heart disease.
Beans are a further example of a plant-based protein source. Kidney beans, for instance, are high in fibre and folate and may help reduce the rise in blood sugar that happens after a meal. Black beans are also a great source of fibre, protein, and folate and may positively affect gut bacteria. Navy beans are another option, as they contain a lot of fibre and several important nutrients.
Soy products are also a good way to increase your protein intake. The U.S. Food and Drug Administration (FDA) has determined that 25 grams of soy protein per day will reduce blood cholesterol levels by about 12%. Examples of soy foods include soy nut butter, black soybeans, and soy milk.
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Protein-rich snacks like protein bars, jerky, cottage cheese, and edamame
Protein bars, jerky, cottage cheese, and edamame are all great sources of protein and can be easily incorporated into your diet as snacks.
Protein bars are a convenient way to add protein to your diet. They are often marketed towards athletes and active people looking to increase their protein intake to support muscle growth and repair. They typically contain 150-400 calories and 10-20 grams of protein, with some containing up to 30 grams. However, it is important to be mindful of the other ingredients in protein bars, as some may contain high amounts of added sugar, unhealthy sweeteners, and hydrogenated oils.
Jerky, typically made from beef, is a popular snack that is high in protein and low in carbohydrates. It is also a good source of various minerals, including zinc, iron, vitamin B12, phosphorus, and folate. However, it is highly processed and often high in sodium, so it is best consumed in moderation as part of a balanced diet.
Cottage cheese is a "diet-boosting food" due to its high protein content and low calories. It contains more protein per serving than eggs or Greek yogurt and is also a good source of essential vitamins and minerals, including calcium, phosphorus, potassium, and vitamin B12. Its high protein content makes it ideal for weight management and blood sugar control.
Edamame, a type of legume, is also a protein powerhouse, with a cup of boiled, shelled edamame pods containing around 18.4 grams of protein. It is also a good source of fibre, healthy fats, and micronutrients like magnesium and vitamin C. Edamame is especially recommended for people with diabetes due to its low sugar and carbohydrate content.
Incorporating these protein-rich snacks into your diet can help you increase your protein intake and support various health goals, whether it's building muscle, managing weight, or controlling blood sugar levels.
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Adding protein to meals like chicken, turkey, fish, nuts, and seeds
Chicken, turkey, fish, nuts, and seeds are all great sources of protein and can be incorporated into your diet in several ways.
Chicken breast is a lean source of protein. Most of its calories come directly from protein when served without the skin. A 100g skinless chicken breast provides a good amount of protein. Chicken can be grilled, baked, or fried and added to a variety of dishes.
Turkey is another meat option that packs a lot of protein. A cooked turkey breast can provide a substantial amount of protein. Turkey can be prepared in a similar way to chicken and can be a great addition to sandwiches, salads, or meals.
Fish is an excellent source of complete protein and can be incorporated into meals or snacks. Salmon, for example, is a fatty fish with high levels of omega-3 fatty acids and protein. It can be cooked in the oven, on a stovetop, or in an air fryer and paired with a carb source and vegetables. Another affordable and versatile option is tilapia, which is also high in protein and low in fat. It can be prepared in a variety of ways, including air-fried, baked, or broiled. Other fish options include snapper and pollock, which are also good sources of protein and various vitamins and minerals.
Nuts and seeds are excellent sources of plant-based protein and are easy to eat on the go. Some high-protein options include almonds, which are also loaded with antioxidants, and peanuts, which are technically legumes but are commonly referred to as nuts. Other options include pistachios, cashews, and hazelnuts. These nuts and seeds can be eaten as snacks, blended into nut butter, or added to dishes like yogurt.
In addition to the specific food suggestions above, there are also general ways to increase your protein intake. For example, you can add protein to every meal and include protein-rich snacks throughout your day. Some other protein-rich foods to consider incorporating include Greek yogurt, beans, and collagen powder.
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How much protein you need and when to consult a dietitian
Protein is an essential part of a healthy diet. It builds strong bones and muscles, supports skin health, and helps keep you full until your next meal. The amount of protein you need depends on several factors, including your gender, age, activity level, and overall health goals.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. This is the minimum amount needed to maintain good health and prevent deficiency. However, some people may require more protein, especially those who are very active, such as athletes, bodybuilders, or people who regularly lift weights or engage in endurance training. These individuals may need up to 1.2-2 grams of protein per kilogram of body weight.
It is important to note that protein should not make up the entirety of your meals. It should accompany fruits, vegetables, and whole grains. To increase your protein intake, consider adding more beans, legumes, nuts, seeds, or seafood to your diet. Greek yogurt, for example, is a great source of protein and can be easily incorporated into meals and snacks.
If you are unsure about how much protein you need or how to incorporate more protein into your diet, it is recommended to consult a registered dietitian nutritionist. They can assess your individual needs, taking into account your lifestyle, health status, and goals, and provide personalized recommendations to help you optimize your protein intake.
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Frequently asked questions
Increasing protein in your diet can be as simple as adding a protein supplement to your routine, adding more protein-rich ingredients to your cooking, or making protein more of a priority at breakfast or snack time.
Protein-rich foods include chicken, turkey, fish, tofu, beans, lentils, nuts, seeds, eggs, and cottage cheese.
The optimal protein intake for most active adults is 1.2-2 grams of protein per kilogram (0.54-0.9 grams per pound) of body weight per day. However, some experts say that eating more than 2 grams of protein per kilogram of body weight may be excessive.
High-protein breakfast options include eggs, milk, protein smoothies, turkey bacon, Greek yogurt, cottage cheese, tofu, and tempeh.
High-protein snacks include jerky, protein bars, fruit with nut butter, pistachios, roasted chickpeas, dried edamame, hard-boiled eggs, and protein shakes.
