Protein is a vital part of any good diet. It'll bring out those changes you work so hard for in the gym, but it's definitely hard to incorporate in every meal. Here are some easy and tasty ways to pack your meals with more protein and see results for all your hard work:
1. Remember that breakfast is just as important as dinner.
Breakfast can be difficult to make a high protein meal because, most the time, you're rushing in the morning. But, if you focus on incorporating some foods that'll increase the amount of protein in your breakfast, you'll see significant changes. Foods like greek yogurt, eggs, and protein powder in your coffee are small changes that can make a big difference.
Although a lot of people hesitate to use diet supplements, protein powder can be effective for anyone struggling to reach the amount they need daily (which is most people). If you look at protein powder as a tool and not a 'quick fix' to adding protein, you'll find it extremely helpful. You can add it to yogurt, smoothies, pancake mix, and even your morning coffee!
3. Make every snack a protein snack.
Make it your goal that when you snack, you're having a protein snack! My personal favorites include greek yogurt parfaits, protein chips, protein bars, hard boiled eggs, or beef jerky!
4. If you don't track your protein intake, try it out.
Tracking how much protein you consume in a day can help you figure out how much more you need to add to your diet, as well as where you need to work on incorporating it the most.
5. Include a high protein source in every dinner.
Chicken, salmon, beef, tofu, etc...
Whatever you choose as a protein source, try to incorporate it into your dinner as much as possible. In the mood for pasta? Add chicken or beef to your pasta for protein.
6. Pair peanut butter with fruit.
Having a banana? Add some peanut butter to it for added protein. But, beware, too much peanut butter can significantly increase caloric intake! So measure, measure, measure if you're aiming to be in a caloric deficit!
7. Buy or make a big, protein-packed salad for one of your meals.
A whole lotta greens with protein-packed toppings is a great way to have a high protein, low carb meal! Choose the right toppings, a high protein source, and a healthier dressing, and you'll see that a salad can leave you full and satisfied for a while.
8. Choose protein enriched food when eating out.
Going out to eat with friends or family? Try your best to opt for a high protein entree! For example, choose egg whites with sausage when out to breakfast instead of french toast or pancakes.
9. Meal prep!
Sometimes it's hard to get enough protein because you might just not have enough time to prep it and add it to a meal! However, if you meal prep for the week when able to, it'll make life a lot easier. Something as simple as cooking a lot of chicken Sunday night to use throughout the week can be extremely helpful!
10. Utilize seeds!
Adding hemp, chia, or flaxseeds into your diet can give you an extra amount of protein that could go a long away although seemingly small. Add them to protein smoothies or on top of a salad!