3 Ways to Get More Protein Into Your Diet

Getting more protein into your diet isn't hard if you have a plan. Here are three ways to increase your daily protein intake that are easy to incorporate into your routine and diet.

1. Include a High-Protein Food at Every Meal

One of the simplest and most effective ways to boost your protein intake is to include a high-protein food at every meal. Aim for 20-30 grams of protein per meal. Studies have shown that this amount helps you feel fuller for longer and helps maintain muscle mass.

Some of our favorite high-protein foods include:

• Chicken: A versatile source of lean protein, chicken provides approximately 6-9 grams of protein per ounce.
• Lean Beef: Rich in protein and essential nutrients, lean beef also offers about 6-9 grams of protein per ounce.
• Fish: Many types of fish, like salmon and tuna, are not only high in protein but also provide healthy fats. They contain around 6-9 grams of protein per ounce.
• Eggs: An excellent source of high-quality protein, one large egg contains about 6 grams of protein.

Including these foods in your meals ensures you get a substantial amount of protein, promoting satiety and muscle maintenance. Learn how to build a power bowl here. 

2. Eat Protein First

When you eat a meal, prioritize eating the protein portion first, especially before starchy foods. This strategy has several benefits:

• Regulates Blood Sugar Levels: Eating protein first can help stabilize blood sugar levels, preventing spikes that often occur after consuming carbohydrates.
• Ensures Adequate Protein Intake: By eating protein first, you ensure that you fill up on this essential macronutrient before anything else. This can help you meet your daily protein goals more consistently.

For example, if you're having a meal that includes chicken, vegetables, and rice, start with the chicken. This approach helps you consume the most critical nutrients before potentially filling up on lower-protein foods.

3. Start Your Day with a Protein-Rich Breakfast

Beginning your day with a protein-rich breakfast sets a positive tone for the rest of your meals. A high-protein breakfast can:

• Increase Satiety: Protein-rich breakfasts help you feel fuller for longer, reducing the likelihood of mid-morning snacking.
• Boost Metabolism: Consuming protein in the morning can kickstart your metabolism, aiding in energy expenditure throughout the day.

Some excellent options for a protein-packed breakfast include:

• Greek Yogurt: One cup of Greek yogurt can provide around 10-15 grams of protein.
• Eggs: Scrambled, boiled, or in an omelet, eggs are a versatile breakfast choice.
• Protein Smoothies: Blend protein powder with milk or a dairy alternative, along with fruits and vegetables, for a quick and nutritious breakfast. Learn how to build a smoothie that isn’t a sugar bomb here. 

Conclusion

Incorporating more protein into your diet doesn't have to be complicated. By including a high-protein food at every meal, eating protein first, and starting your day with a protein-rich breakfast, you can easily increase your daily protein intake. These strategies not only help you meet your nutritional needs but also support overall health and well-being.