Easy Ways to Get More Protein
How to Get More Protein
Although most people in the U.S. are not protein deficient, it is important to have a bit of protein at each meal to reach healthy amounts.
Muscles can only use about 20-30 grams of protein at a time to rebuild. So having protein throughout the day is better than waiting til dinner to have a big steak and assume your body can use all that protein!
My easy algorithm for general amounts of protein is taking your body weight in pounds, converting that to kilograms (just Google ‘lbs to kg’ to do it online), and multiply your weight in kg by 1.5. That is the number of grams of protein you should get per day.
So what are the easiest ways to get this protein? Read on for some Tips, Tricks and Hacks!
1. Breakfast:
Tofu Scramble – make your veggie scramble or breakfast burritos with crumbled tofu instead of eggs – much more protein and much less fat and cholesterol!
Non-dairy Greek yogurt: Kite Hill Non-Dairy Greek Yogurt not only contains 17 grams protein per serving, but has no Added Sugars. It’s full of probiotics, those healthy bacteria that are good for the gut, helping to increase nutrient absorption.
Pancakes and Waffles – yes, you can indulge in healthy pancakes! Best choice are Kodiak Cakes or Birch Benders – packed with protein and other nutrients! But be careful as some flavors of these brands have more than 5g of Added Sugars.
2. Lunch and Dinner:
Lentils: Plants don’t get more protein-packed than these little legumes, with 18 grams of protein and 16 grams of fiber per cup.
Quinoa: This protein-packed whole grain is one of the few plant proteins that supplies all nine essential amino acids. It’s high in fiber and gluten-free, making it easy to digest. Added bonus: It only takes about 15 minutes to prepare.
Sprouted breads – whole grain sprouted breads are the BEST breads since the fiber reduces the insulin spike that happens with ‘white’ breads, and the sprouting increases the protein! Here are my favorites: Silver Hills, Dave’s Killer Bread, Trader Joe’s Sprouted Wheat Sourdough Bread, and Ezekiel.
Chickpeas: Think beyond hummus. These tasty peas pack a mighty 10 grams of fiber and 11 grams of protein into each cup. Toss into salads, stews and sautés, or sprinkle lightly with salt and roast at 300°F for about 90 minutes (stirring every 20 minutes) for a crunchy protein-packed snack.
3. Snacks:
Edamame: These beans are a starchy mix of protein and fiber (8 grams and 4 grams, respectively, per half-cup). This powerful combination will both fill you up quickly and keep you full for long durations.
Salty snacks – there are crunchy, salty snacks out there that are nutritious and pack a protein punch! Bada Bean Bada Boom and Hippeas Puffs are my faves!
Jerky – plant-based jerkies are amazing, healthy, and packed with protein! My faves are: Louisville vegan jerky with flavors like Maple Bacon, Smokey Carolina BBQ, and Black pepper; Beyond Jerky which is a fabulous mung-bean based jerky; Primal Spirit; I love the flavors of It’s Jerky Y’all such as prickly pear chipotle; Unisoy jerky is also a good choice. Keep an eye out for the 5g of Added Sugars in some flavors!
Nuts and nut butters: Calorie-dense but smartly packaged, nuts have it all – heart-healthy fats, fiber and protein. Add a handful to protein-packed Greek yogurt, spread some nut butter on apple slices, or make a good old PB&J sandwich! A little goes a long way with nuts and nut butters, so be mindful of your portions.
