The Easiest and Most Efficient Ways to Increase Your Protein Intake

Protein is a critical nutrient that our bodies must receive because it is the building block of many processes. This nutrient aids in muscle and tissue repair, and it helps with feeling full and energized. Consuming enough protein does not have to be an arduous task because there are some simple changes for how to increase protein intake for weight loss that can be made without restructuring a dietary routine.

Start the Day With a High-Protein Meal

Most start off the day consuming processed food because it is most convenient. Such meals usually consist of sugary cereals or packaged foods that can be tossed into a microwave or oven. While these foods are high in carbohydrates, which can provide energy, they are traditionally low in protein. Starting out the day with a high protein meal can make a significant difference in intake. Instead of cereal, consume two scrambled eggs, which will amount to approximately 12 grams of protein. Greek yogurt is another convenient option that is packed with protein, as it contains 20 grams per serving. You can also enhance the flavor and nutrient content by adding fruit and nuts. If you are immensely busy, you can make a smoothie and add a scoop of protein powder. These are some easy protein meals that can help start the day off right.

Sneak Protein into Snacks

Snacks consumed between meals are excellent methods for how to increase protein intake. Rather than going for the potato chips, consume a handful of nuts, such as almonds or peanuts. Seeds are another excellent choice. Hard boiled eggs are another great option because they are easy to take on the go.

Making Small Changes to Meals

Making small changes to meals can increase protein consumption considerably. For instance, adding lean meat to sandwiches is one step to take along with making enhancements to sauces, such as by adding ground meat, chickpeas or lentils. Three ounces of cooked chicken breast contain approximately 26 grams of protein, and a cup of chickpeas contains around 15. Many do not mind making such changes because they do not drastically alter the contents of meals.

Choose Protein-Rich Toppings

Adding protein-rich toppings to favorite dishes is another way to increase consumption. Sprinkling sunflower seeds or pumpkin seeds on yogurt and salads is an option that many prefer because it also enhances texture and flavor. Nutritional yeast, which is highly favored by many because of its cheesy flavor, can be poured over vegetables and added to pasta dishes, and it is also rich in protein. Some even prefer to substitute sour cream for plain yogurt on tacos and other Latin dishes. These small changes may not seem like much; however, all these changes by adding these best protein sources can add up over the course of a day and make a significant difference.

Use Protein Powders

For those who lead busy lives and cannot find much time to cook, protein powders are a convenient option. These powders can be added to smoothies, oatmeal and other dishes. There are many powders available to match a variety of dietary preferences, such as those constructed from pea protein, whey or soy. One scoop of protein powder contains approximately 20 to 30 grams of protein. While Whole Foods should be your primary source of nutrition, these powders are excellent for supplementing protein intake.

Figuring out how to eat more protein does not need to feel like an overwhelming chore. Implementing these changes will enhance protein intake and improve overall health.