Are You Getting Enough Protein? 11 Easy Ways to Fill Up and Fuel Your Body

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

These portable foods don’t require any prep, so nuts and seeds can give you more protein without the fuss.

Enhance the nutritional content of your meals and snacks by incorporating smaller protein sources such as nuts and seeds. Consider adding chia, hemp, and flax to your diet for a convenient way to increase protein, fiber, and healthy fats in your food.

For instance, chia seeds offer approximately 5 grams of protein per one-ounce serving. Hemp seeds deliver 34 grams of fiber in a 3-tablespoon serving, while studies indicate that flax seeds are high in omega-3 fatty acids, known to aid in weight reduction with regular consumption. Feel free to add them to smoothies and oatmeal or enjoy a small handful as an afternoon snack.

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.

Not everyone requires protein powder as a supplement, but it can be a convenient option when time is limited. The key is to choose what suits you and your daily routine. For example, a study indicates that postmenopausal women who incorporate whey protein powder into their diet alongside resistance training may experience enhanced benefits in combating sarcopenic obesity.

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4. Add Some Dairy

It is beneficial to incorporate dairy products into your diet since they are a great protein source that can help enhance lean body mass and decrease body fat, as indicated by a meta-analysis. Explore new ways to include dairy in your meals by trying unconventional dishes and recipes. For example, you can top avocado toast with cottage cheese or mix it into scrambled eggs for a rich and creamy texture. 

5. Make Your Own Protein Bars

Despite the convenience of store-bought protein bars, creating your own allows you to manage the ingredients and customize them to suit your preferences. Additionally, making your own can lead to cost savings. Many protein bars can be easily prepared at home.

6. Put the Freezer to Work

Consider stocking up on your favorite meats when they are on sale at the grocery store. Meats can usually be frozen safely for three to four months, according to the USDA. Buying fish from the freezer section can be a cost-effective option, especially if fresh fish is not readily available. By having a variety of options in your freezer, you can make it easier to meet your protein goals, even during hectic weeks.

7. Batch-Cook Protein

Get ahead by preparing a variety of protein-rich foods ahead of time, like grilled chicken breast, baked tofu, or hard-boiled eggs. Batch cooking, a key aspect of effective meal prep, allows you to cook once and enjoy multiple meals throughout the week. Utilize the same protein source in different ways, such as incorporating grilled chicken into a salad, stuffing it in a pita, or using it to make a quesadilla.

8. Make Protein the Center

Start by centering your meals around a protein source as the main component on your plate. This should be your initial focus when planning your meal. Next, incorporate vegetables, whole grains, and healthy fats to complete your meal.

9. Experiment With Recipes

Search for recipes featuring ingredients high in protein. Experiment with meals such as stir-fries, chili, frittatas, or quinoa bowls that blend different protein sources and flavors that complement each other. This can break the monotony of your meals and introduce you to new dishes that motivate you to eat healthily.

10. Make Use of Leftovers (Meal Prep!)

Make use of excess protein from a previous meal as the foundation for another dish. For instance, repurpose leftover grilled tofu as a topping for a protein-rich salad the following day. Similarly, if you prepared fish tacos, incorporate the remaining portions into a grain bowl for your next dinner.

11. Opt for Convenience

Convenience can be crucial in making goals easier to reach. Look into convenient protein choices like canned tuna, pre-cooked chicken strips, or even frozen burgers. However, be cautious of any additional ingredients like seasoned or breaded chicken strips that may not align with your health objectives. These options can help you prepare a meal that fits your macronutrient goals when you're pressed for time.

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!