Protein is essential for your body, being one of the three macronutrients necessary for good health. In addition to supporting muscle growth, repair, and recovery, protein aids in hormone regulation, strengthens the immune system, and enhances feelings of fullness. Studies indicate that surpassing the recommended daily protein intake can contribute to weight loss.
Whether you are aiming for particular health objectives or seeking to enhance your general wellness, it is wise to organize your meals based on protein goals. Keep reading to explore 11 tactics to increase your protein intake in your diet.
1. Stock Up on Canned Beans and Legumes
Keep a variety of canned beans such as black beans, chickpeas, and lentils in your pantry. Research suggests that individuals who incorporate legumes into their diet are likely to gain less weight as they age, primarily due to the high fiber content in legumes. Beans and lentils are versatile, budget-friendly, and make a great protein supplement for salads, soups, and casseroles.
2. Snack on Nuts and Seeds
3. Find Your Favorite Protein Powder
4. Add Some Dairy
5. Make Your Own Protein Bars
6. Put the Freezer to Work
7. Batch-Cook Protein
8. Make Protein the Center
9. Experiment With Recipes
10. Make Use of Leftovers (Meal Prep!)
11. Opt for Convenience
Protein can feel like it is very difficult to get enough of in your diet. Use these simple techniques to start eating more protein to support your body composition and wellness goals.
All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.
*Heads up: My posts may contain affiliate links. If you buy something through one of those links, you won't pay a penny more, but I earn a small commission that helps keep the lights on!
Resources:
Moon J et al. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome. September 30, 2020.
Tucker LA. Legume Intake, Body Weight, and Abdominal Adiposity: 10-Year Weight Change and Cross-Sectional Results in 15,185 U.S. Adults. Nutrients. January 2023.
Seeds, Chia Seeds, Dried. U.S. Department of Agriculture. April 1, 2019.
Seeds, Hemp Seed, Hulled. U.S. Department of Agriculture. April 1, 2019.
Nowak W et al. The Role of Flaxseed in Improving Human Health. Healthcare. February 2023.
Kuo Y-Y et al. Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. Nutrients. October 2022.
Mozaffarian D. Dairy Foods, Obesity, and Metabolic Health: The Role of the Food Matrix Compared with Single Nutrients. Advances in Nutrition. September 2019.
Freezing and Food Safety. U.S. Department of Agriculture. June 15, 2013.
MyPlate. U.S. Department of Agriculture.
Kelly Sherman, MS, NC, CGP, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!
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