Before sea moss gel, green powders, and celebrity-endorsed Erewhon smoothies (hello, Hailey and Bella) became the latest "it" superfoods, meeting your daily protein needs was the cornerstone of good nutrition. Derived from the Greek word "primary," meaning "first place" or "in the lead," you could say that protein was the original nutrition trendsetter.
Protein is now making a comeback, and for good reason. Getting enough protein is crucial for repairing and building our muscles and bones. When we consume protein, our body breaks it down into amino acids, which it then uses to create muscles and organs, produce hormones and antibodies, and provide energy. Long story short: Protein is essential for maintaining optimal bodily function.
But how much protein do we actually need to eat? While the amount varies based on factors such as age and activity level, the Academy of Nutrition and Dietetics recommends that the average person should consume 0.35 grams of protein per pound of body weight per day for overall health. For instance, someone who weighs 165 pounds should aim to consume an average of 60 grams of protein per day. Use this formula as a starting point, and then consult with your doctor or a nutritionist to determine how many grams of protein you should aim for based on your individual needs, goals, activity level, and body type.
Although grilled chicken and hardboiled eggs may seem like the only options to increase your protein intake, there are simple and flavorful alternatives to help you meet your daily macronutrient goals. Here are six tips to help you incorporate more protein into your diet:
Include protein in every meal through meal prepping Planning your meals in advance ensures that each meal revolves around a high-quality source of protein. While eggs or breakfast sausage may be the obvious choices for a protein-packed breakfast, consider high-protein options like breakfast burritos, casseroles, pancakes, and overnight oats. For lunch and dinner, marinate or season your preferred lean sources of protein, such as chicken, fish, and tofu, and cook them in large quantities to have on hand for salads, bowls, tacos, wraps, pasta, and stir-fries.
Incorporate protein powder into your routine Protein powders come in a variety of options, such as trendy collagen, common whey, and plant-based varieties like pea or hemp, which can give you the protein boost you need in the morning, afternoon, or after a workout. Adding protein powder to your routine is one of the simplest ways to increase your protein intake since you can mix it into almost anything, including smoothies, oatmeal, pancakes, and yogurt.
One popular trend to easily incorporate protein powder is to make "Profee," or protein coffee, which involves adding protein powder to your morning coffee. This trend has gained popularity among TikTokers and wellness enthusiasts. Fans of Starbucks can also participate with their Protein-Blended Cold Brew. If you prefer matcha, consider whipping up a matcha latte with vanilla protein powder and your preferred milk for a healthy pick-me-up and protein boost. Ensure that the protein powder you choose is organic or clean without additives and artificial sweeteners.
Keep protein-rich snacks within reach.
When hunger strikes or you need to increase your protein intake, having high-protein snacks on hand can be a lifesaver. To get the most out of your snacks, opt for options that are high in protein such as a smoothie, Greek yogurt, cottage cheese, sliced turkey and cheese, smoked salmon and avocado toast, apple slices with peanut butter, and roasted edamame. These snacks will not only help you meet your daily protein intake goals but also stabilize your blood sugar levels and prevent mid-afternoon crashes. If you're always on the move, stock up on easily portable snacks like beef jerky, clean protein bars, and nuts or seeds.
Looking for a simple and affordable way to add more protein to your diet? Look no further than legumes. Beans such as soybeans, lentils, and white beans are packed with protein, fiber, iron, and vitamins. Other protein-rich beans include split peas, kidney, black, navy, and pinto beans. Keep these beans on hand in your pantry for an easy and versatile way to prepare healthy meals and snacks. You can enjoy them on their own, or use them to make soups, dips (like hummus), veggie burgers, or add them to omelets or salads for a satisfying protein boost. Another trick is to swap out processed carbohydrates for legume-based options, such as chickpea or lentil pasta.
Boost protein in baked goods and desserts
While baked goods and desserts are often seen as indulgent and lacking in nutrients, you can actually use them as an opportunity to sneak in some extra protein. By adding ingredients like protein powder, Greek yogurt, beans, ground flaxseed, or nut/seed butter, you can satisfy your sweet tooth while also meeting your daily protein needs. Try out recipes like chocolate protein brownies made with almond butter, blueberry cake donuts with almond flour, vanilla protein powder, and Greek yogurt, or red lentil cookies made with peanut butter, oats, and whole wheat flour. Don't knock it until you try it! You can also opt for no-bake desserts such as lemon coconut flaxseed balls, peanut butter cups, or vegan cookie dough for a protein-packed treat. It's a win-win for indulgence and meeting your nutritional goals.
Here's some food for thought: Whole grains are chock-full of important nutrients such as fiber, vitamins, minerals, antioxidants, complex carbohydrates, and, yes, protein. Processing grains to make refined carbohydrates like white flour removes much of the nutrient goodness, including protein. For instance, whole wheat flour contains 28% more protein than refined wheat flour. When buying bread, pasta, or other wheat-based products, make sure the first ingredient is whole wheat to get a wide range of benefits, including more protein.
For even more protein, choose whole grains in their unprocessed form, such as quinoa, farro, barley, bulgur, brown rice, or millet. These grains have about 25% more protein than their processed counterparts. Add them to salads, create a side dish with whole grains, or use them to make pilafs, stir-fries, or bowls.
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