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. 

Want to learn how to add protein to your diet and reap these benefits? Read on for practical tips and strategies to boost your protein intake.

How Much Protein Do I Need?

While the USDA recommends that 10-35% of your daily calories come from protein, your individual needs depend on several factors, including your current muscle mass, how active you are, and your specific health goals.

The standard recommendation, often called the Recommended Daily Allowance (RDA), is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). Think of this as a baseline. However, this number can change significantly depending on your circumstances.

For example, athletes, pregnant or breastfeeding women, and people recovering from injuries often require more protein to support muscle growth, fetal development, and tissue repair, respectively. Even your age can play a role.

The best way to determine your ideal protein intake is to consult with a healthcare professional or registered dietitian. They can assess your individual situation and provide personalized recommendations tailored to your specific needs and goals.

How to Eat More Protein – Top Tips

So, what is the best way to get protein? These handy tips will make it super easy to add more protein to your meals and snacks.

1. Start Your Day with Protein

A protein-packed breakfast isn’t just a trendy idea; it’s a smart strategy for setting yourself up for success throughout the entire day. One of the biggest benefits of a protein-rich breakfast is its ability to promote satiety, that feeling of fullness and satisfaction. 

Protein takes longer to digest than simple carbohydrates, which means it sticks with you longer, preventing those mid-morning energy dips and cravings that often lead to less healthy snack choices. 

So, what are some delicious and easy ways to incorporate more protein into your morning routine? Here are a few excellent options:

• Yogurt with fruit and nuts
• Eggs with whole-wheat toast
• Protein smoothie
• Smoked salmon & cream cheese bagel 
• Tofu scramble

2. 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 or try to follow a high-protein diet (150 grams of protein per day or more), 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 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 you’re consuming.

Have a look at the protein content of these common meat choices:

3. Opt for High Protein Snacks

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 products for high-protein snacks 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.

Here are some top high-protein snacks worth incorporating into 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.

If you’re looking for ways to boost your protein intake, then dairy is one of the best options. Check out the protein content of some popular choices:

5. Explore Seafood Options

Fish and seafood aren’t just tasty additions to your diet; they’re nutritional superstars, offering a wealth of benefits beyond their impressive protein content. 

They’re packed with essential nutrients, most notably omega-3 fatty acids, which play a crucial role in maintaining heart health, brain function, and overall well-being. Including seafood in your diet at least twice a week is a great way to reap these rewards.

Seafood provides a lean source of protein, meaning it’s relatively low in saturated fat compared to some other protein sources. This makes it an excellent choice for those looking to increase their protein intake without adding excess unhealthy fats to their diet.

Here’s a closer look at some high-protein seafood options:

6. Incorporate Plant-Based Proteins

Wondering how to get enough protein on a plant-based diet? There are many plant-based protein sources that can help you get the nutrients you need. Everyday foods like beans and lentils, as well as new options like tempeh and edamame, will give you protein to build and repair your body. Plus, they’re full of other good things like fiber, vitamins, and minerals.

One of the best things about plant-based proteins is the fiber. It helps your digestion, keeps your blood sugar steady, and makes you feel full. This can be really helpful if you’re trying to manage your weight.

Here are some great plant-based protein choices:

7. Supplement with Protein Powder

One of the easiest ways to add protein to your diet is by using a protein nutritional supplement powder. There is 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 your budget. Protein powders are versatile and can be utilized in baking, cooking and shakes to add high-quality protein to your diet.

Sample 100 Grams of Protein Diet Plan

How to get 100 grams of protein a day? With a nutritious meal plan like the one below. This plan aims for about 100g of protein, but keep in mind that exact amounts can vary a bit depending on brands and how big your portions are.

Breakfast (approx. 25g protein):

• Greek yogurt parfait: 1 cup Greek yogurt (plain, non-fat) layered with 1/2 cup mixed berries, 1/4 cup granola, and 2 tablespoons of nuts/seeds (approx. 20g protein from yogurt, plus some from nuts/seeds)
• 2 scrambled eggs with 1/4 cup chopped veggies (spinach, mushrooms) (approx. 12g protein)

Lunch (approx. 30g protein):

• 4 oz grilled chicken breast salad: Mixed greens, 1/2 avocado, light vinaigrette dressing (approx. 30g protein)
• 1/2 cup cooked quinoa (approx. 4g protein)

Snack (approx. 15g protein):

• Protein shake: 1 scoop whey or plant-based protein powder blended with water or unsweetened almond milk (adjust powder amount to reach 15g)

Dinner (approx. 25g protein):

• 4 oz baked salmon with roasted vegetables (broccoli, carrots) (approx. 28-30g protein from salmon)

Snack (approx. 5g protein):

• 1/4 cup cottage cheese with a few slices of peach (approx. 7g protein)

How to Get More Protein – Conclusion

Eating enough protein is really important for a healthy diet. It helps you build and maintain muscle, keeps you feeling full, and plays a role in lots of other important body functions. These simple tips and knowing which foods are packed with protein will help you get what you need and feel great. 

If you’re unsure about what’s right for you, get in touch with Lucas James – a registered dietitian who will give you personalized advice based on your individual needs, activity level, and health goals. Lucas James can help you create a meal plan that works for you and ensures you’re getting the right amount of protein and other nutrients. 

FAQs

Can I get enough protein from a vegetarian or vegan diet?

Absolutely! Many plant-based foods are excellent sources of protein, including legumes (beans, lentils, chickpeas), tofu, tempeh, quinoa, nuts, and seeds. Combining different plant-based proteins throughout the day can ensure you get all the essential amino acids.

What are the best sources of protein?

Both animal and plant-based foods can provide ample protein. Good animal sources include lean meats, poultry, fish, eggs, and dairy. Good plant sources include legumes, nuts, seeds, tofu, and tempeh. A balanced diet with a variety of protein sources is ideal.

Is too much protein bad for my kidneys?

For people with healthy kidneys, moderate to high protein intake is generally considered safe. However, individuals with pre-existing kidney conditions should consult with their doctor or a registered dietitian before significantly increasing their protein intake.

When is the best time to eat protein?

Distributing your protein intake throughout the day is generally recommended. Including protein at each meal and snack can help you feel fuller for longer and support muscle protein synthesis. Some people find it beneficial to consume protein after exercise to aid in muscle recovery.

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