Many people are looking for ways to increase protein in their diets for many different reasons. Some people lift a lot of weights and others are trying to lose body fat. Protein is a macronutrient that has a lot of benefits. When you eat protein your body has to use 30% of the calories in the protein to break it down. Protein also is a slowly digesting macronutrient that can help with hunger. This is why people trying to lose weight should be reaching for more protein. This magic macronutrient also is the key thing for building and repairing tissue. This is why protein is a go-to for athletes and bodybuilders.
Here’s our tips for increasing protein
When trying to increase protein I recommend using egg whites with breakfast. Adding more whole eggs to the breakfast may cause you to go over your calorie limit. Egg whites have 4 grams of protein with no fat or sugar. Adding a couple of servings of egg whites to one whole egg can increase protein intake significantly.
Switch to bison meat over red meat. Bison meat has half the fat of beef and a little bit more protein. This allows you to have a little more meat with their meals without going over their calorie limit for the day. Having the extra meat will bump up the protein level without the unwanted calories.
Switch from regular pasta to red lentil pasta. Red lentil pasta has about double the amount of protein than regular pasta as well as a ton of other nutrients that are beneficial to your health.
Add whey protein to oats or shakes. Whey protein has about 25 grams of protein per scoop with very low calories. Adding whey protein to your diet can help you hit the protein numbers that you’re looking for. Make sure that you get a high quality protein you can check the brand of the supplement on https://labdoor.com/.
Add lean protein to every meal of the day. Many people will have oats, cereal or pasta without having any lean protein adding. Make sure to add some eggs, beef, chicken, bison meat or tofu to your meals. When you skip protein during meals it can be hard to catch up. After a week or so adding protein to your meals will seem easy. Make sure to plan at least 10 extra minutes of prep when cooking protein.
Go nuts! When my goal is to get some extra protein in my diet I love to add some healthy nuts into the mix. Almonds are usually my go-to choice because they carry 7 grams of protein per serving which is more than walnuts. A second nut I like to go to is the peanut because it packs 9.5 grams of protein per serving. On top of that nuts take limited prep time.
If you’re looking to lose weight or build muscle, having protein in your diet is a must. Make sure to add lean proteins to every meal, snack on nuts, try lentil pasta, and supplement whey protein if you’re coming up short.