4 Easy Ways to Add More Protein To Your Diet

It is well-known that protein is essential to building and preserving lean muscle mass, but it is also proven that higher protein diets create increased levels of satiety and lead to greater fat loss. For these reasons, it is essential that you consume an adequate amount of complete proteins to create a positive nitrogen balance and ingest all the essential amino acids that you need to repair damaged tissues. According to the USDA, 10-35% of calories should come from protein, but actual protein needs are highly dependent on an individual’s current lean mass, physical activity levels, and goals. While the majority of people are able to consume their daily requirement, here are some tips to boost your protein when you fall short.

1. Monitor Portion Size

Understanding portion sizes is essential to nutrition in general and dictates your total calories consumed, but is also important to the amount of protein you consume. Many people who are lacking in protein consumption often over-estimate their portion sizes when it comes to their servings of meat. A 4 ounce portion of cooked meat is approximately the size and thickness of a deck of cards or the palm of your hand. By increasing the desired size approximately an inch or by by measuring up from the palm of your hand to your knuckles, you will add on approximately 2 ounces of protein, which equates to anywhere between 10 to 15 grams of protein depending on the type of meat your consuming.

2. Snack Swap

Many snacks are made for the person on-the-go because they are quick, easy to carry and don’t need to be refrigerated. Unfortunately, these snacks are also typically low in protein and dense in carbohydrates because of the convenience of fruits, vegetables and sugary packaged sweets.

By swapping out those carb-dense snacks for things like beef jerky, nuts, canned fish and protein bars you can easily boost your protein by 25-30 grams per day and also significantly lower your refined sugar consumption.

3. Supplement

One of the easiest ways to add protein to your diet is by using a protein nutritional supplement powder. There are an abundance of brands and quality powders on the market that range in price but overall, the difference between them will typically come down to the type of protein, additional carbohydrate and fat content as well as price point. Choose the one that best suits your dietary preferences as well as budget. Protein powders are versatile and can be utilized in baking, cooking and shakes to add high-quality protein to your diet.

4. Get the Greek

Rather than eating traditional yogurt, try the richer, protein-packed greek yogurt. Just by switching to Greek yogurt you can easily add 8-15 grams of protein per serving. Plain Greek yogurt has a slightly sour taste very similar to sour cream. It can be used in place of cream, milk, cream cheese, sour cream, and mayo in most recipes. If eaten alone, try adding some Stevia, berries and nuts for a delicious protein-packed snack.

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