Protein is an absolute necessity for your overall health. Thus, eating a lot of sources of protein is best.
Although its Daily Value (DV) is 50 grams, some researchers believe that people should eat protein more than this amount.
Consuming more sources of protein is beneficial to your health. It could enhance muscle growth, increase weight loss, and improve overall health.
So here are 15 simple tips to get enough protein from a protein food.
Protein Food First!
A healthy protein food should come first before anything else.
One function of protein is increasing the production of peptide YY (PYY), which is a gut hormone that helps you feel fuller for longer.
Additionally, increased protein intake reduces the levels of the hunger hormone ghrelin and increases metabolic rate after a meal and while asleep.
Another amazing function of protein is keeping your insulin and blood sugar levels at bay after a meal.
In fact, people with type 2 diabetes who ate protein and vegetables first before any high carb foods have been found in one small study to experience a significantly lesser increase in insulin and blood sugar levels, as compared with those who ate high carb foods first.
Protein Shake is an Excellent Breakfast Option
Although many smoothies made with fruits and vegetables are low in protein, they can still make an excellent breakfast option, especially if nutritious ingredients are added.
Adding protein powders is a healthy, great way to make a high protein shake. There are different types of protein available, such as egg, soy, pea, and whey protein.
Among them, whey protein powder seems to have an edge in terms of making you feel full.
In fact, a 28-gram serving of whey protein powder harbors, on average, about 17 grams of protein.
Here’s a simple whey protein shake recipe for you to get started.
Ingredients
8 ounces (225 grams) of unsweetened almond milk
1 scoop (28 grams) of whey powder
1 cup (150 grams) of fresh berries
stevia or another healthy sweetener (optional)
1/2 cup (70 grams) of crushed ice
Instructions
- Combine all ingredients in a blender and process until smooth.
- Use extra protein powder or add peanut butter, almond butter, flaxseeds, or chia seeds to boost the protein content even further.
Make Sure to Have a High Protein Food Every Meal
Getting enough protein, like a minimum of 20–30 grams every meal, is highly important.
It has been shown in studies to preserve muscle mass and promote fullness more effectively than smaller amounts consumed throughout the day.
Sources of protein include eggs, poultry, fish, meat, legumes, and soy products like tempeh and tofu.
Opt for leaner and larger cuts of meat
Having a leaner and larger cut of meat in your meal can help increase protein intake. Plus, you can be assured that your meal is low in calories.
Choose Eggs for Breakfast Instead of Cereals
Breakfast foods like cereals, bagels, and toast are low in protein.
Interestingly, 3 large eggs can give you 19 grams of protein, as well as other essential nutrients like choline and selenium.
Eating an egg breakfast has been shown in several studies to reduce appetite and keep you feeling full for longer, thereby making you eat less in your next meal.
Moreover, eating whole eggs has also been found in one older study to reduce your risk of heart disease.
Incorporate Chopped Almonds into Your Food
Almonds are jam-packed with fiber, magnesium, and heart-healthy monounsaturated fat, making them incredibly healthy.
They are also a great protein food, providing 6 grams of protein per ounce.
Although containing around 170 calories per serving, only about 133 are being absorbed by your body, as some of their fat isn't digested.
Thus, topping your oatmeal, yogurt, salads, or cottage cheese with chopped almonds is an excellent way to add extra flavor and crunch and boost protein intake.
Grab a Cheese for a Quick Snack
Snacking on cheese is a great way to increase protein intake. A 1-ounce serving of cheddar cheese provides 7 grams of protein.
Plus, cheese does not significantly increase cholesterol levels, even with those who have high cholesterol. In fact, it has been shown in some research to even benefit heart health.
So try to grab a cheese stick for a quick snack or pair it with sliced apples or tomatoes to make it more satisfying.
Choose Greek Yogurt
Greek yogurt is known to be a great high protein food.
Depending on the brand, a 240-gram serving of Greek yogurt can provide 17–20 grams of protein, which is twice the amount other yogurts can provide.
Greek yogurt has been shown in research to boost the release of the gut hormones glucagon-like peptide 1 (GLP-1) and PYY, which can help reduce food intake.
Additionally, Greek yogurt contains conjugated linoleic acid (CLA), which is a fatty acid that has been shown to boost fat loss and weight loss.
Greek yogurt goes well with chopped fruit or berries and is an excellent substitute for sour cream in sauces and dips.
Buy and Eat Canned Fish
Canned fish is another great way to increase protein intake, especially for people on the go. It can be a great quick snack or you can enjoy it with a meal.
A 100-gram serving of canned fish contains only 90 calories and about 19 grams of protein.
Fatty fish like mackerel, sardines, and salmon are also loaded with omega-3 fatty acids, which are also beneficial for heart health.
You can serve your canned fish on top of a salad or combine it with healthy mayo or add it to a pasta dish or simply eat it straight from the can.
Eat Whole Grains
Whole grains provide several essential nutrients, including protein, fiber, antioxidants, vitamins, and minerals. They are another great way to increase protein intake.
For example, a 1-cup serving of cooked amaranth contains 9 grams of protein, which is significantly more than the amount of protein in refined grains.
Other protein-rich whole grains include wild rice, buckwheat, millet, teff, and couscous.
Try using whole grains for your grain salads, stir-fries, or pilafs instead of having refined grains.
Eat Peanut Butter
Peanut butter can be easily added to your diet, as it pairs well with various ingredients.
It has been found in studies to be tied to several health benefits. It could also reduce blood sugar levels, decrease appetite, and increase fat burning.
It enhances not only the flavor of firm fruits like pears and apples but also their nutritional value. It can be noted that these fruits are loaded with fiber and antioxidants yet low in protein.
What's more, peanut butter also pairs well with several ingredients like whole wheat toast, celery, oatmeal, or even yogurt.
Eat Lean Jerky
Eating lean jerky is another convenient way to get enough protein. A 1-ounce serving of jerkies or snack sticks carries about 9 grams of protein.
Make sure you choose a healthy type though because there are some that contain preservatives, added sugar and other unhealthy ingredients, and made from low quality meat.
Jerky and snack sticks that come from grass-fed animals provide higher amounts of healthy omega-3 fats and better quality meat.
Jerkies are very portable, making them an ideal snack for those who are on the go. Plus, they can be stored for several months without refrigeration.
Add Cottage Cheese in Your Diet
Cottage cheese is loaded with protein, providing 23 grams per cup.
It has also been found in a 2015 study to be as filling and satisfying as eggs.
Full fat varieties also provide an excellent amount of CLA, which can help improve body composition.
In fact, women who ate a high-protein, high-dairy diet while reducing calorie intake and exercising have been shown in one older study to lose more belly fat and gain more muscle as compared with those who consumed protein and dairy in moderation.
Although cottage cheese can be enjoyed on its own, pairing it with chopped nuts and stevia can make a quick, tasty, and filling breakfast.
It also pairs well with smoothies or fruit salads as it bumps up their protein contents.
Eat Edamame
Edamame beans are steamed immature soybeans. They are among the healthiest protein foods on the planet.
They are absolutely rich in protein, providing almost 19 grams per cup. Plus, they are also loaded with an antioxidant known as kaempferol, which has been found in mouse studies to aid weight loss and reduce blood sugar.
Edamame makes a great snack or can be added to stews, salads, stir-fries, and rice dishes.
Add Tofu as a Shake or Smoothie Thickener
Tofu makes an excellent protein thickener for your smoothie or shake.
A half-cup tofu provides 10 grams of flavorless protein.
Just make sure to choose a healthy type, as some use the coagulating agent magnesium sulfate, which can potentially cause cancer.
Conclusion
Increasing protein intake is beneficial for your weight and overall health.
There are actually a number of protein benefits. These include weight loss, muscle gain, and improved body composition and metabolic health.
The tips above can help you boost your protein intake.
