11 Easy Ways to Fill Up on Protein
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11 Easy Ways to Fill Up on Protein
Protein plays a crucial role in your body, as it’s one of the three macronutrients you need for health. Besides fueling muscle growth, repair, and recovery, protein helps balance your hormones, boost your immune system, and promote satiety. Additionally, research shows that increasing your protein intake above the recommended daily allowance can help reduce body weight.
Whether you have specific health goals or simply want to improve your overall well-being, it’s smart to plan your meals around protein targets. Below, two registered dietitians share 11 strategies for adding more protein to your diet.
1. Stock Up on Canned Beans and Legumes
Keep a variety of canned beans and legumes in your pantry. People who eat legumes tend to gain less weight as they age compared to those who don’t, mainly because legumes supply an excellent source of fiber, according to research. Beans and lentils are versatile, budget-friendly, and a great protein booster for salads, soups, and casseroles.
2. Snack on Nuts and Seeds
These portable foods don’t require any prep, so nuts and seeds can give you more protein without the fuss. "I recommend adding smaller sources of protein, like seeds, into your diet because they can boost the nutritional value of your meals and snacks," says Alyssa Smolen, a registered dietitian based in Essex County, New Jersey. Chia seeds, for example, contain 4.7 grams of protein in every 1-ounce serving, according to the United States Department of Agriculture (USDA). The USDA also reports that a 3-tablespoon serving of hemp seeds provides a whopping 34 grams of fiber, and other research shows flax seeds to be a rich source of omega-3 fatty acids, which can help reduce body weight.
3. Find Your Favorite Protein Powder
Add protein powder to smoothies, oatmeal, yogurt, and baked goods for a boost of nutrition. Protein powder is often sold in a large canister, so while it can be an investment upfront, it yields many future servings. While not everyone needs to supplement with protein powder, it’s convenient when you’re short on time. "It’s all about what’s best for you and your lifestyle," says Smolen. For instance, it can help certain groups: One study suggests that postmenopausal women who supplement with whey protein powder in addition to resistance training show more improvements in the effects of sarcopenic obesity.
4. Don’t Forget About Dairy
Consider including dairy foods in your diet, as they’re an excellent source of protein. Plus, they help increase lean body mass and reduce body fat, according to a meta-analysis. Get creative by incorporating dairy into unexpected dishes and recipes. For instance, add cottage cheese on top of avocado toast or inside scrambled eggs for a nice, creamy texture.
5. Make Your Own Protein Bars
While store-bought protein bars are convenient, making your own protein bars can help you control the ingredients and tailor them closer to your preferences. These peanut butter protein bars can be made at home with minimal prep.
6. Embrace the Freezer
When you see your go-to meats on sale at the grocery store, why not stock up? Typically, meats can be safely frozen for up to three to four months, according to the USDA. Fish can often be more affordable when you buy it from the freezer section, says Smolen. Having a freezer full of options can make your protein goals more realistic and attainable, even during those busy weeks.
7. Batch-Cook Protein
Prepare a batch of protein foods in advance, such as grilled chicken breast, baked tofu, or boiled eggs. "Batch cooking can be a good way to cook once and eat multiple times a week," says Vandana Sheth, a registered dietitian nutritionist based in Los Angeles. The same protein can be used in multiple ways, she says. For instance, add grilled chicken to a salad, stuff it into a pita, or cook it into a quesadilla.
8. Use Protein as the Centerpiece
Build your meals around a protein food, making it the focal point of your plate. Consider it step one of your meal planning. To visualize this ratio, protein should take up about one-quarter of the space on your plate, according to USDA’s MyPlate. Then add vegetables, whole grains, and healthy fats to round out your meal.
9. Experiment With Recipes
Look for recipes that highlight protein-rich ingredients. "Be creative and experiment," says Sheth. Explore dishes like stir-fries, chili, frittatas, or quinoa bowls that incorporate a variety of protein sources and complementary flavors. This can help bust you out of a mealtime rut and help you find new favorite dishes that inspire you to eat nutritiously.
10. Make Use of Leftovers
Utilize leftover protein from one meal as the base for another. For example, use grilled tofu from dinner as a topping for a protein-packed salad the next day. If you made fish tacos, use the leftovers in a grain bowl for dinner.
11. Opt for Convenience
Sometimes convenience is key to making goals more achievable. Explore convenient protein options and keep some on hand, such as canned tuna, pre-cooked chicken strips, or even frozen veggie burgers. (Just watch for any extra ingredients added to them, such as oil-packed fish or seasoned or sauced-up chicken strips, and make sure those align with your health goals.) These create a macro-friendly meal when you’re short on time.
Conclusion
Incorporating protein into your diet doesn’t have to be overwhelming. By trying out these 11 easy ways to fill up on protein, you can make healthy choices that support your overall well-being. Whether you’re a busy professional or a stay-at-home parent, adding protein to your meals can help you feel full and satisfied while supporting your fitness goals.
FAQs
Q: What are the best sources of protein?
A: Some of the best sources of protein include lean meats, fish, eggs, dairy products, legumes, and nuts.
Q: How much protein do I need per day?
A: The recommended daily intake of protein varies based on age, sex, and activity level. For adults, the recommended daily intake is 0.8 grams of protein per kilogram of body weight.
Q: Can I get too much protein?
A: While excessive protein intake is unlikely to cause harm, it’s essential to ensure you’re not consuming too much protein in the form of processed or high-fat sources.
Q: Can protein powder help with weight loss?
A: Protein powder can be a convenient and effective way to boost your protein intake, especially when combined with a balanced diet and regular exercise. However, it’s essential to choose a protein powder that aligns with your dietary needs and goals.
Q: How can I make protein a part of my meals?
A: You can incorporate protein into your meals by choosing protein-rich foods, adding protein powder to your smoothies or oatmeal, or making your own protein bars.
