The Recommended Daily Allowance of protein is around 0.8g of protein per kilogram of your body weight. But the ideal amount of protein for men is around 56g and for women, it’s 46g.
Meeting these protein intake guidelines can be a tougher task than you’d expect. Most processed foods rely on carbohydrates for the bulk of their nutritional value. And even if you try to get more protein in your diet by opting to add protein powders to your food, these can contain allergens.
So what protein sources are you left with? Lucky for you, there are lots of ways you can achieve a high protein diet without resorting to powders! Read this guide to find out how.
Plan Your Meals Around Protein
To get more protein in your diet, you need to change your mindset. Instead of planning your meals around what cuisine you like or what’s on sale at the supermarket, start with the protein. You can even mix up your protein sources so you are not only relying on one.
Here are some high protein foods that can be the foundation of a meal:
- Eggs
- Tofu
- Legumes
- Red meat (beef, pork, etc.)
- Poultry (chicken, turkey, etc.)
- Fish (Cod, salmon, tuna, etc.)
For breakfast, you could eat eggs benedict. For lunch, you could have salmon and vegetables. And for dinner, you could cook a tofu stir fry.
Snack on Protein-Powered Treats
Snacking isn’t a bad habit when you are snacking on healthy foods with high protein. Jerky, Greek yogurt, and cheese are all packed with protein and other nutrients.
You could also carry protein shots or packets of edamame beans in your bag whenever you need a boost of energy.
Swap Your Carbs for Whole Grains
All carbs have some protein content, but some have way more than others. White rice and white flour bread all have very small amounts of protein. But if you swap them for quinoa, wild rice, and buckwheat, you will get more protein without even trying.
Go Nuts and Eat Lots of Nuts
Nuts are the gift that keeps on giving when it comes to protein. Peanuts, almonds, cashews, and walnuts are all high in protein. And they are all available whole, as butter, and as powder.
You can sprinkle chopped nuts over your salad or smoothie bowl for an extra kick of protein. You could cover apple slices and bread in nut butter, too. And if you love smoothies but still want to avoid powder, there’s no reason why you can’t add nut butter to your smoothies instead.
Use These Tips to Get More Protein in Your Diet
It’s important to consume all the macronutrients (fat, protein, and carbs) you need every day. And while it might be harder to get more protein in your diet than others, now you know the tips to combat this problem. You will be able to give your body everything it needs to not only survive but thrive.
Consuming more protein is only one way to improve your diet. Browse our health articles for more tips and tricks on how to live a healthier lifestyle!
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