2. Make protein part of each meal and snack
If every meal or snack you are having has some form of protein in it, you will automatically be improving your protein intake. This doesn’t mean chicken breast all day as some people might thing, but integrating things like nuts, seeds, hummus or other protein sources that can balance out your meal/snack. Protein actually makes snacks more satisfying that if you are eating a carb-based snack alone!
3. Incorporate dairy foods
Milk alternatives such as rice and almond milk don’t always have as much protein as cow’s milk. But never fear, if you can’t drink cow’s milk, just try to find a soy alternative which helps you still get a protein boost. Add milk to things like smoothies or enjoy cheese as a snack with crackers.
4. Replace rice or pasta with quinoa
While pasta and rice have some protein content, quinoa is a whole grain that is higher in protein, fibre, and overall nutrition.
5. Have a protein/BeNu shake for a snack
Adding a protein shake or a BeNu shake as a snack during the day can really support you in increasing you protein intake. If you have a high protein shake following a workout it can also help speed up your recovery and support you muscles rebuilding.
6. Always be prepared
Whether you like protein bars, jerky, hard-boiled eggs, canned tuna or salmon — all of these high-protein foods can be prepped ahead of time for on-the-go protein boosts! Eggs have a shorter shelf life, but protein bars, jerky and canned fish can be stored room temperature for months.
7. Include larger portions of protein with meals
If you’re used to an 85-115g portion of protein with your meals, bump it up to 170-225g and see how quickly your daily protein intake increases. But remember to focus this on lower fat protein sources to still consider your heart health!
8. Add protein to carb-heavy meals
Carbs aren’t the bad guy, but carb-heavy meals like pasta can benefit from added some protein. Whether shrimp, steak, tofu or grilled chicken, prep some extra protein during the week to add to pasta dishes or stir fries to increase the protein content.
9. Choose lean, protein-dense foods
Sure, burgers are delicious, but you can get high-protein foods that don’t contain as much saturated fat — which are the best to focus on when trying to increase your protein intake. Choose lean poultry, lean pork, fish, and lean beef options. And choose to have your proteins grilled, sautéed, or baked to avoid too much added fat.
10. Choose fats that contain protein
Not all sources of fat are created equal – and some heart healthy fats, like nuts, seeds, and avocado, actually include a good amount of protein as well! A serving of peanut butter (two tablespoons) contains 8g of protein, while avocados contain around 4g of protein.
11. Choose veggies that are high in protein
Just like healthy fats can contain protein, so can veggies and other plant-based foods. While broccoli, corn, asparagus, and artichokes contain between 3-5g of protein per cup, beans like black beans, chickpeas, soy beans and lentils can contain an average of 15-20g of protein per cup.
12. Add seeds for extra protein
Chia seeds and hemp seeds are additional sources of plant-based protein that are also rich in fibre and healthy fats. Add hemp or chia seeds to smoothies, or as toppings on salads or soups for extra crunch and increased protein. Chia seeds contain almost 5g of protein per tablespoon and hemp seeds contain about 3g per tablespoon.
There are several reasons why you might want to increase your protein intake — doing lots of activity, trying to build muscle, or recovering from exercise. The suggestions in this article will make increasing your protein intake that much easier!
