Are You Eating Enough Protein? 10 Ways to Increase Your Protein Intake

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Are you eating enough protein? Sharing 10 easy ways to increase your protein intake – tips from a registered dietitian.

Protein is a macronutrient composed of amino acids. Protein helps to balance blood sugars, maintain or build muscle mass, improve immune function, balance hormones, and boost metabolism. This macronutrient is crucial for optimal health! However, what’s surprising is that protein tends to be lacking within most individual’s meals.

Listed below are 10 easy ways to increase your protein intake.

Consume Protein Consistently Throughout the Day

Protein needs are based on a variety of factors including age, gender, and activity levels. Working with a dietitian is a great way to determine your personalized protein needs. Or, as a general rule of thumb, I recommend consuming 20-30 grams of protein per meal, to ensure adequate absorption. Consuming three meals per day can be a great way to provide your body with proper nutrition, while reaching your protein needs.

Add Protein to Your Snacks

Snacks are an important part of a healthy lifestyle. When choosing snacks that are low in added sugar and high in nutrients, snacks provide a good source of energy to get you through the day. When it comes to snacking, try sticking to these snack guidelines: 250 calories or less, 5-10 grams of protein, and 3-5 grams of fiber per snack. Click here for several of my favorite snack ideas.

Build Your Meals Around Protein

When creating balanced meals, focus on building your plate around protein first. This will ensure you’re consuming an adequate amount of protein consistently throughout the day.

Opt for High Protein Packaged Foods

When grocery shopping, be certain to spend time reviewing food labels. Can you swap your common ingredients for higher protein options? For example, can you swap yogurt for Greek yogurt? Can you opt for bread that comes with more protein and fiber?

Incorporate High Quality Protein Powders

I tend to always have protein powder on hand – it’s an easy way to increase protein within breakfast meals including smoothies and overnight oats.

Incorporate Both Animal and Plant Protein

The inclusion of both animal and plant proteins can be a great way to consume an adequate amount of protein. These food sources include:

• dairy products
• whole eggs
• poultry
• red meat
• seafoods
• beans, peas, lentils
• nut butters

Be Creative with Your Recipes

Don’t be afraid to try new ingredients and recipes – you never know what may become a new family favorite!

Stock Your Kitchen with High Protein Options

I tend to always have Chomps, bone broth, and a variety of nut butters always stocked within our kitchen. They are easy additions to meals, snacks, and charcuterie boards to add both protein and flavor.

Front Load with Protein

Ensure you’re consuming an adequate amount of protein within your breakfast and lunch meals. Try not to save all your protein for your dinner meal as this may cause acid reflux and/or gastrointestinal distress, which may disrupt your sleep.

Track Your Meals with A Food Journal

I recommend using a food journal to track your macronutrients. By tracking your macronutrients, this can be a great way to determine what small changes you can make to consume an adequate amount of protein.

I hope you found this post discussing 10 ways to increase protein intake helpful! If you have any questions, feel free to ask them below. And be sure to sign up for my monthly newsletter where I share some of my favorite tips that focus on creating a healthy lifestyle that is both realistic & sustainable.