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5 Pro Tips on How to Get More Protein in Your Diet
Did you know that 17% of our body is made up of protein?
When you think about it, that's a huge amount! Protein is essential for our bodies, working to build muscle, repair cells, balance hormone production, and more. So it's no surprise that we need a lot of it.
In fact, our bodies need 0.8 grams for every kilogram of body weight every day. The average Daily Value (DV) is put at 50 grams a day. If you think you're not quite reaching that, it's time to take a look at your diet and increase your intake.
To help you out, we've put together 5 easy solutions to how to get more protein into your body.
1. Foods High in Protein
To start with, we're going to look at meat and dairy that's high in protein. But don't be fooled - it's not the only protein source! We'll take a look at plant-based sources of protein next.
Here are meat and dairy products that have the highest protein content:
1. Lean chicken breast 6oz (109% DV)
2. Lean ground turkey 6oz (108% DV)
3. Lean pork chops 6oz (105% DV)
4. Tuna 6oz (102% DV)
5. Beef 6oz (97% DV)
6. Low-fat yoghurt per cup (28% DV)
7. 1 egg (13% DV)
If you're looking to up your protein, we recommend adding a little more of these products but focus more on plant-based options.
2. Look at Plant-Based Options
Although it's high in protein, eating too much meat is bad for both you and the planet. In fact, to keep our world and everyone in it safe, we should be reducing the amount of meat we eat by 50%.
Here are plant-based food that make for healthy sources of protein:
1. Tofu per cup (87% DV)
2. Tempeh per cup (67% DV)
3. Soybeans per cup (63% DV)
4. Soymilk 16oz glass (28% DV)
5. Lentils per cup (36% DV)
6. White beans per cup (35% DV)
7. Squash and pumpkin seeds 1oz (17% DV)
Start incorporating these high-protein foods into your diet for meals that are kind to your body and the planet.
3. Protein Snacks
One of the easiest ways to bump up your protein intake is by eating more protein snacks. These are often designed for people who want to make dramatic increases in their intake. They're so easy to eat on the go and make for tasty treats.
We love the almond protein bar from Bar. It's plant-based, made with high-efficiency protein, and contains less fat than other bars. They're also packed full of superfoods for an extra healthy hit!
4. Eat Your Protein First
If you often find yourself filling up quickly, always eat foods that contain protein first. This means that you'll get it into your body instead of putting it into the fridge for tomorrow. It'll also decrease the hunger hormone - ghrelin - leaving you fuller for longer.
5. How to Get More Protein at Every Meal
It's so easy to add an extra protein hit to every meal. Our favorite way is to top dishes with seeds and nuts. It works for tons of dishes, including healthy wraps, salads, and even pasta! Sprinkle some protein-rich nuts or seeds, such as almonds, onto your dish to easily increase your protein intake.
Get More Healthy Living Tips
Learning how to get more protein in your diet is essential for healthy living. Remember to keep all of your meals balanced though - you need enough of everything to make sure you live a long, healthy life! For more healthy living tips, be sure to check out some of our other articles.
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