10 Easy Ways to Increase Your Protein Intake

Our bodies require protein for healthy functioning. Eating more protein can help you lose excess weight while also supporting muscle gain. In addition, protein intake is essential for providing the body with energy to carry out daily activities. If you calculate your intake, you will find enough reasons to eat more protein. Read on to learn how to increase protein intake.

1. Eat the Protein on Your Plate First

You should eat the protein on your plate before moving on to starches. Eating protein first creates a feeling of fullness and satisfaction. In addition, protein intake decreases the production of the body’s hunger hormone. Consuming protein before other foods can also help keep blood sugar and insulin levels in check after meals. When you feel fuller, you naturally consume fewer fats and carbohydrates, which can support weight loss.

2. Replace Your Cereals with More Eggs

Most ready-to-serve breakfast foods such as cereals, toast, and pancakes are low in protein. While cereals like oatmeal provide about 5 grams of protein per serving, this is still much less than three large eggs, which can deliver close to 20 grams of protein. Since the minimum daily protein requirement for an average person is around 50 grams, including eggs can be highly beneficial.

3. Garnish Your Food with Almonds

Almonds are a good source of magnesium, fibre, healthy fats, and protein. One ounce of almonds contains approximately 6 grams of protein, making them a better protein source than many other nuts. Adding a few tablespoons of chopped almonds to meals can help increase daily protein intake. Almonds can also be incorporated into various dishes for added nutrition.

4. Add Chia Seeds to Baking and Pudding

For vegetarians, chia seeds can serve as a suitable alternative to eggs for protein. You can use chia seeds instead of eggs in baking and puddings. They provide a creamy texture and are rich in protein. Additionally, chia seeds contain antioxidants, support heart health, absorb water, and help reduce appetite.

5. Use Tofu

Including tofu in meals is an excellent way to boost protein intake. Besides being rich in protein, tofu contains all nine essential amino acids. According to protein intake calculations, tofu significantly benefits overall health. An average serving of 80 grams of tofu contains approximately 40 grams of protein. Tofu can be stir-fried or added to smoothies and shakes as a base.

6. Replace Your Regular Bread with Quinoa

Quinoa is a superfood rich in minerals, fibre, vitamins, and antioxidants. It is a popular pseudo-cereal and an excellent option for increasing protein intake. Replacing regular bread with quinoa can be beneficial. One cup of cooked quinoa contains about 8 grams of protein and all nine essential amino acids, making it higher in fibre and protein.

7. Opt for Greek Yogurt

Greek yogurt is a versatile food option. Replacing regular yogurt with Greek yogurt helps meet protein requirements. You can enhance its flavour by adding berries or chopped fruits for natural sweetness.

8. Add Protein Shakes to Your Diet

If you find it difficult to meet protein needs through regular foods, protein shakes can be added to your diet. Protein shakes are one of the easiest ways to increase protein intake. They can be consumed with water or used in different recipes.

9. Add High-Protein Foods to Every Meal

To meet daily protein requirements, include high-protein foods in every meal. This approach helps you reach the desired intake. Lean meats, eggs, seafood, and dairy products can be included while keeping carbohydrate and fat intake moderate.

10. Add Peanut Butter to Your Diet

Although peanut butter contains slightly less protein than almonds, it is still a good protein source. Its creamy texture pairs well with various foods and is often used to enhance flavour. Two tablespoons of peanut butter can add nearly 7 grams of protein to your daily intake.