Increasing protein intake is essential for various health and fitness goals. But many of us are not hitting our protein goals and the reason why is we don’t know what to DO!
By adding these protein-rich habits to your lifestyle it will become easier to incorporate protein throughout the day and hit your goals.
Boost your protein intake
1. Include protein in every meal
Make a conscious effort to include a source of protein in every meal. When planning your meals ask yourself “What is my protein at this meal?” so it is in your awareness whether you have adequate protein included. Examples include eggs, lean meats, tofu, legumes, or dairy (see further down for more examples).
2. Prep protein-rich breakfasts in advance
Protein at breakfast can be a challenge for most especially when busy with work, kids, and life in general! Prep a protein-rich breakfast the night before like overnight oats, and prepare smoothie bags, or egg or tofu scramble wraps to reheat. These are all grab-and-go to save time in the morning. Starting the day with protein helps regulate your appetite and keeps you energised throughout the morning.
3. Plan protein-packed snacks
When we fail to plan, we plan to fail. Buy or prepare convenient and protein-packed snacks to have on hand. This could include things like protein bars, jerky, hummus, and vegetables, boiled eggs, nuts & seeds, or a small serving of cheese and high-fiber crackers. Protein-rich snacks help prevent energy crashes, control cravings, and provide a sustained feeling of fullness.
4. Batch cook protein sources
Batch cooking is one of the biggest time-saving tips! Prepare protein-rich meals or options in batches to save time during busy days. Having cooked chicken, beans, or quinoa readily available makes it easier to assemble a balanced meal in minutes.
5. Rotate your plant-based proteins
Whether you are vegan, vegetarian, or eat animal-based, it is important to include a variety of plant-based protein sources in your diet, such as tofu, tempeh, lentils, and chickpeas. These options are not only protein-rich but they each provide different nutritional profiles.
6. Boost with protein-rich beverages
A fast and easy way to boost your protein intake is through your beverages! That could mean using a protein powder mixed with water, creating a protein-packed smoothie, or drinking a high protein/low sugar milk option. There are animal and plant-based options for both.
7. Track your protein intake
Using a Nutrition Tracker, or keeping a Food Log can be a great way to ensure you are hitting your protein goals. This can help us to determine if you are getting enough protein at each meal throughout the day.
Remember, individual protein needs vary, so it's essential to consider your personal health goals, activity level, and dietary preferences when determining your protein intake. Always consult with a healthcare professional or a registered dietitian for personalised advice.
Examples of low-cost, high-protein food sources
Animal-Based:
- Pork Tenderloin: 23g protein per 85g (3oz)
- Eggs & Egg Whites: 10g protein per 80ml (⅓ cup)
- Ground Beef, Chicken, or Turkey: 21g protein per 85g (3oz)
- Cottage Cheese: 14g protein per 120ml (½ cup)
- Tuna: 20g protein per 85g (3oz)
- Greek Yogurt: 12g protein per 120ml (½ cup)
Vegan:
- Black Beans: 15g protein per 240ml (1 cup)
- Vegan Protein Powder: Approx 20g protein per serving
- Quinoa: 8g protein per 240ml (1 cup)
- Tofu: 15g protein per 85g (3oz)
- Chickpeas: 15g protein per 240ml (1 cup)
- Lentils: 18g protein per 240ml (1 cup)
How to hit 150 grams of protein a day
- Breakfast: Greek yoghurt, nuts, and berries
Protein: 30g - Lunch: Tuna salad loaded with veggies and chickpeas
Protein: 40g - Dinner: Grilled chicken breast with a side of roasted vegetables
Protein: 40g - Snacks: Protein bars and hummus with veggies
Protein: 40g - Other Meals:
- Eggs with spinach and whole-grain toast (25g)
- Protein packed smoothie (25g)
- Grilled chicken & salad (30g)
- Turkey and avocado wrap (30g)
- Salmon & quinoa (30g)
- Lean beef stir-fry with veggies (30g)
- Greek yoghurt & almond snack (15g)
- Cottage cheese snack (15g)
How to hit 100 grams of protein a day - vegan style
- Breakfast: Tofu and veggie scramble
Protein: 25g - Lunch: Lentil, quinoa & veggie salad
Protein: 30g - Dinner: Hearty chickpea curry
Protein: 30g - Snacks: Edamame or a protein-packed smoothie
Protein: 15g
Increasing your protein intake is more manageable than you might think. By incorporating these protein-rich habits and making conscious food choices, you'll find it easier to meet your daily protein goals, enhance your overall health, and support your fitness ambitions. Remember, variety is key – mix animal-based and plant-based sources to ensure a well-rounded nutritional profile.
Whether you're aiming for 100 grams or 150 grams of protein per day, the examples provided offer practical, delicious ways to achieve your targets. And don't forget, planning ahead and preparing your meals in advance can make all the difference in staying on track.
Final tip: Stay consistent & listen to your body
Consistency is key. Track your progress, adjust your intake based on how you feel, and make changes as needed. Your body is unique, and what works for one person might not work for another. Always consult with a healthcare professional or a registered dietitian for personalised advice.
Embrace these protein-boosting strategies and enjoy the benefits of improved energy, muscle growth, and overall wellness. Happy eating and stay healthy!
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