How to Include More Protein in Your Diet

It seems that advice is everywhere lately: Get more protein in your diet! Left to its own devices (even if it’s loads of eggs and nuts!), I tend to have under 40 grams of protein a day…which is usually low. So let’s discuss – readers, are you trying to get more protein into your diet? What are your favorite sources of protein?

I’m making an effort to add more and thought I’d share some of my favourites…

(Note that I personally don’t have any food restrictions – and most of my choices are dairy-based. If you find different protein options that work with your diet, please share!)

Why You Might Be Trying To Get More Protein Into Your Diet

Maybe that’s exactly what my social media algorithms make me feel, but apparently there’s advice to eat more protein all over the place. The two main arguments I always see are:

• Helps you stay fuller longer!
• It helps you build (and maintain) muscle!

Protein is especially important for older people – according to New York TimesResearch shows that “on average, people begin to lose muscle mass gradually in their 30s and 40s, and this decline accelerates after age 60.” Arrow.

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How Much Protein Is Enough?

According to this YOURSELF,

The RDA for protein is 0.8 grams of protein per kilogram of body weight per day, or about 0.36 grams per pound. (So ​​you multiply your weight by 0.36 to get your RDA.) For example, the average 200-pound person needs at least 72 grams of protein per day to meet their RDA.

But this is the minimum. They note that people with higher activity levels will need more, especially if you’re trying to build muscle. It is also recommended People over 40 should eat more protein.

How much more protein? Again, according to SELF:

Many major organizations, such as the Academy of Nutrition and Dietetics (Academy), Dietitians Canada (DC), and the American College of Sports Medicine (ACSM), have reviewed research on sports nutrition and determined that the optimal daily protein intake for active adults and athletes is 1.2 per kilogram of body weight. to 2 grams (or 0.5 to 0.9 grams of protein per pound). Similarly, the International Society of Sports Nutrition (ISSN) recommends 1.4 to 2 grams of protein per kilogram of body weight (or 0.6 to 0.9 grams of protein per pound) for most people who exercise.

Based on these recommendations, for example, a 200-pound person will want to get 100 to 180 grams of protein per day. In general, the more active you are—the more frequent, strenuous, and longer your workouts—the higher you are in this range. . .

Another example using the math: if you weigh 125 pounds and are active or over 40, you should be getting 75-112 grams of protein a day.

You can use Examine.com. Protein Intake Calculator To understand how much protein you need. (According to NYTExamine.com is “a large and independent database of nutritional research.”)

Remember you can only suck too much protein at once — 25-50 grams per meal, depending on your weight.

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My Favorite Ways To Get More Protein Into My Diet

1. Cottage Cheese

I’ve always loved cottage cheese, but I started liking it even more when I realized that half a bowl can contain 15-18 grams of protein. I’ve eaten fat-free or reduced-fat cottage cheese for years, but I have to say: full-fat cottage cheese very, very, very (SO) is much better and the calorie difference isn’t too big. I strongly recommend!

I’ve seen people mashing their cottage cheese to a whipped consistency (great for toast!) and I’ve seen people turning it into waffles and more. (There are now TikTok recipes for making delicious waffles with cottage cheese, which I can’t find; I think it’s based on the keto “chaffles” idea.)

This is a wonderful pancake recipe with cottage cheese.

you can also add cottage cheese to scrambled eggsbut in my experience it makes the eggs much more runny – if I were beating two eggs I would only add a quarter cup.

{relating to: snack ideas for work}

2. Greek Yogurt and Protein Yogurt

One of my favorites is “protein yogurt” – plain Greek yogurt with a scoop of protein powder. If you’re avoiding protein powder, you can also use: powdered peanut butterR for that – i love both the original PBFit and the chocolate flavored version, but I prefer to add chocolate chips, syrup or a small piece. hot cocoa mix if i want to add a chocolate boost.

Greek yogurt on its own is pretty high in protein, so you can always just add a fruit or hot cocoa mix, or some people add about 10 teaspoons. Jell-O pudding mix. (I don’t see a big difference in taste between full-fat Greek yogurt and nonfat Greek yogurt, regardless of value, as I do with cottage cheese.)

i like to add Fiber A grain (old-fashioned little sticks) to my yogurt to add a little crunch and a lot more fiber.

(Did you know you should too? 25 grams of fiber per day, minimum? That might be another story on its own because getting there consistently is a challenge. Most vegetables have about 3 grams of fiber per serving.)

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Do you really need protein powder? NO! As mentioned above, you can add fruit, chocolate or powder or regular peanut butter to Greek yogurt. According to this New York Timesnevertheless, it is a good source of protein:

If you can’t get all the protein you need from whole foods, it’s okay to increase your intake through protein supplements. . . . Whey protein is a particularly good source of protein because it is rich in amino acids, which are the building blocks of protein, and the body absorbs it well. In addition, studies have shown that it is especially beneficial for muscle health when used with exercise. But for people who are vegan, supplementing with soy, pea, or hemp protein products may also work.

Which is the best protein powder? Well, it’s all a bit of an acquired taste. I bought multiple containers Optimum Whey Vanilla, Pure Protein ChocolateAnd Clean Simple Eats. (I liked most of the flavors I tried, and I love that you can buy individually portioned packs to try different flavors.)

I’ve finished my pots but I probably won’t be getting back the flavors I’ve had Alan No. (confetti cake) and duty (caramel) – they were good but not great. Quest has an unflavored one I haven’t tried yet – I’ve heard great things about it too Buff Chicks Buff Whey Cake Doughbut I haven’t tried it yet because it’s always out of stock.

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3. Protein Pudding

I really like this thing – waited a long time to try it but it’s really good. Pro tip #1: You can use any protein shake, but its taste and consistency Fairlife protein shakes unrivaled

(Overall, Fairlife shakes are great and can be drunk on their own—note that they don’t contain whey powder instead.)ultrafiltered milk.“)

Pro tip #2 for protein pudding: Don’t buy the bake and serve pudding!! At first I made this mistake because I wasn’t thinking. I tend to get sugar-free Jelly pudding mixes as they are less caloric, but there are regular versions as well if you prefer that.

This is how protein pudding is made: Get a mason jar or another 16 oz. container. Empty a whole bottle of Fairlife shake into the jar. Then add the whole packet of Jell-O pudding. Shake well and cool. This much. I tend to see the jar as 2-3 servings and for dessert, I eat it with whipped cream; A whole jar contains 26-30 grams of protein, depending on which shake you use.

What flavors are good here? I’ve had very few failures and tried a lot. I’ve never had pistachio pudding in my life but I tried it and now I love it with the Chocolate Fairlife protein shake.

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4. Chicken

It’s boring, yes. I’ll either buy pulled rotisserie chicken from my local grocery store, or toss a few breasts into the crock pot and cook it with broth or salsa for a relatively neutral flavor base. I’ll make chicken quesadillas, add chicken to soup, or eat it in a salad.

More Options for Protein

We eat a lot of chicken and I mentioned it before in our article. hot workday lunches There is some freezing meals and canned soups that contain relatively high amounts of protein. I personally don’t like to eat tuna more than once a week because of mercury concerns, but a can of tuna contains about 40 grams of protein, so it’s a great source.

(My favorite tuna recipe, sometimes in salad and sometimes just in the bowl: 1 can of tuna, drained. Add a pinch of pickle juice. Slice 1/2 of a large avocado or a whole small avocado. Add buffalo wing sauce. Mix together, enjoy! Lots of healthy fats, fiber (avocado is high in fiber, and protein.)

What about protein bars? I eat them but I’m not a big fan – even eating half of one often feels like I’m choking it. Built Bars taste the best but have the chemical sweetener that can really affect your digestive system, so… start slow. Trader Joe’s Barebells bars great and affordable if you buy in store. I like quest sticks, especially Birthday cake And cookies and cream One. Kirkland ones are super affordable but very dry.

You can also make lots of things from high protein baking mixes. kodiak; like protein pasta Barilla’s It can also help you reach your protein goals. Quest makes a number of delicious items such as: chips or cracker — these taste good and are good for variety or if you need something quickly. (I’ve seen a recipe where someone uses Quest chips to bread their chicken, I might try that.) If you like pork rinds, these are also pretty high in protein and are often more affordable than other savory options.

(I should also note that beans and lentils often make “great for high protein” lists – I personally think their protein counts are a bit low compared to other things, so I see them more as a vehicle for fiber. I use them to reach my protein goals. Still, they’re incredibly healthy and everyone should eat plenty of them. Hat tip to the readers who introduced me to protein Rancho Gordo Bean Club; We usually soak a bag of beans on Sunday and cook it as part of our meals on Monday. weekend meal prep.)

Readers, these are some of my thoughts on how to add protein to your diet – what about you? What are your favorite sources of protein?

{relating to: How do you fit lunch workouts into your workday?}