One trend I see with a lot of people is that they’re just not getting enough protein in their diet. Don’t get me wrong you don’t need to eat a gargantuan amount to get to your goals. But you do need to eat enough. In this article, you’ll learn about 10 foolproof ways you can get more in your diet.
For most people, I recommend eating 1 gram of protein per pound of body weight. But if you’re obese then 1 gram per pound of lean body mass is enough.
For a more in-depth article on how much you need. Read the article linked below.
Why Do So Many People Fail To Eat Enough Protein?
Most people fail to get enough protein because of 3 reasons.
- It can be harder to get into your diet than carbohydrates and fat.
- It’s more expensive.
- For the most part, it’s not prioritised ( for the average person) Most people who first start working with me struggle to eat enough protein.
These are some of the reasons that I can think of but then there’s also the stupid myth that protein is bad for your kidneys. It’s not.
That’s enough of me rambling. Now let’s get onto 10 ways that you can get more of the magic macronutrient in your diet.
1. Make Protein A Staple In Every Meal
This is by far one of the easiest ways to boost your protein intake. By eating more with every meal you dramatically increase the likelihood of reaching your intake.
This will ensure that you’re not getting to the end of the day and having to eat all your protein at the last minute.
Which makes it very hard to eat enough.
I Like to do this by prioritising my meals around a lean source like fat-free Greek yoghurt, low fat or fat-free cottage cheese or some lean meat like turkey mince, chicken breast, lean steak mince or a lean cut of beef.
These are all great complete sources and there are many options that you can make with them.
Some High Protein Meal Combos For Breakfast
In the Infographic above is 6 ideas for some meals.
You should know that these aren’t just for breakfast. You can have these meal/snacks at any time of day.
And it’s also worth noting that you don’t even need to eat breakfast. If you want to have 2 meals and hit your intake that way, that’s fine too.
2. Make Eggs A Staple In Your Diet:
Eggs are an amazing source of protein and other nutrients. They also have a bioavailability of 100 meaning that you can use all of the protein you consume from them.
Eggs are also very cheap and versatile food. You can make either hardboiled eggs and eat them on the go or you can make something like an omelette.
Eggs are also a great source of fat. And the mixture between quality protein and fats will leave you feeling full for hours.
I once heard on YouTube by some very popular twins that eating too many eggs meant that your cholesterol would skyrocket and result in your heart exploding.
This is a myth. And there are many other myths surrounding eggs that I wrote an article about.
For my full article on eggs click on the link below where I debunk many of the myths surrounding eggs.
3.Choose Lean Meats Instead Of Fatty Meats
By choosing lean meats over fatty meats you drastically increase your consumption of protein in your diet. Especially as opposed to fat.
And if you choose foods with more of the magic macronutrient in them than fat you increase the total amount of volume of food you eat. This is because protein contains 4 calories per gram whereas fat contains 9 calories per every gram.
Meaning that if you compared 2 portions of food of the same size but one was solely protein and the other fat, the food that contains fat will contain more total calories.
4. Supplement With Whey & Casein
Supplements aren’t necessary to get results. But they can make it much easier for you to get results. By using a supplement like casein or whey protein powder you can drastically increase your intake.
For example, instead of going to the trouble of making a high protein pre or post-workout meal, you can just have a shake.
It literally takes probably less than a minute to make a shake and it can help especially if you’re a busy individual.
Whey and casein are also cheap and can be bought at most places and online.
Regarding the protein to choose, whey and casein are the best choices for most people.
Casein is a slow-digesting protein, whereas whey protein is fast digesting.
On the other hand, if you’re vegan you can use a pea/ rice protein powder.
For some of the finest information on supplements on the internet go to examine.com.
5. Incorporate Skyr Into Your Diet
Skyr (pronounced skiier) is a very high protein yoghurt. It tastes delicious with some vanilla whey and fruit mixed in.
Skyr is also higher in protein than Greek yoghurt and in my opinion, has a better texture than greek yoghurt.
This yoghurt originates from Iceland. Iceland has some of the biggest humans on earth.
Just look at hafthor bjornsson the man from Iceland who plays the mountain in game of thrones.
You know why Iceland has some of the biggest individuals?
Because they eat skyr.
Jokes aside its a great source of protein and will benefit anyone who wants to increase their protein intake.
6. Try Protein Fluff
Protein fluff is delicious and a way of making a low-calorie pudding so to speak. It’s very easy to make.
Heres how I make it (recipe inspired by Martin Berkhan from leangains.com).
Here’s the recipe. To make it you:
Put 300 Grams of frozen berries/ fruit in a blender with 40 grams of vanilla whey, 100 grams of milk and a tablespoon of stevia.
You then blend it for 10 minutes.
Then transfer your protein fluff to a bowl and eat.
However, If you’re on lower calories and losing fat just have the fluff by itself. If you’re eating more calories (bulking) you can add a banana or whatever else you fancy.
7. Keep Bars Handy
If you’ve got a sweet tooth like me and find that it sometimes limits the amount of protein you eat.
Then simply swap out the chocolate bar for a protein bar.
For example, a mars bar contains around 230 calories and 2.2 grams of protein whereas a quest bar contains 190 calories and 21 grams of protein. That’s an almost 10 fold increase!
8. Incorporate Low Fat Or Fat-Free Cottage Cheese Into Your Diet
Low fat or fat-free cottage cheese has a very favourable macronutrient profile. It’s almost entirely protein. And mixed with some fruit and vanilla whey, it’s delicious.
However, cottage cheese is a slow-digesting source of protein and its a great to have before you go to sleep.
This is because it’ll help your muscles grow and repair (protein synthesis) throughout the night as opposed to a quicker source like whey that will be digested far quicker.
9. Eat More Fish
Generally speaking, fish contains very little fat and is a very lean source of protein. Especially white fish like cod, haddock, and tilapia other fish like tuna is also worth mentioning.
On the other hand, that’s not to say that you should exclude fatty fish like salmon from your diet. Salmon is a great source of omega 3’s.
Omega 3’s are one of the harder nutrients to get that your body needs.
But not to despair. Getting 2 servings of fatty fish like salmon per week is enough to satisfy your health needs.
10. Mix Your Cereal With Whey Or Casein
Are you a cereal lover? Because I am. One great way to add extra protein into your breakfast cereals is to mix some milk with a scoop of whey or casein in a shaker. And then pour it over your cereal. I’ve found that whey mixes much better than casein.
The Bottom Line On How To Get More Protein
If you eat protein with every meal you’ll find that it’s much easier to reach your total intake. But if you fail to eat enough with every meal you’ll end up having to eat all last minute. As a result, you may not hit your total daily intake.
Incorporate quick and easy protein snacks like tuna, greek yoghurt, cottage cheese, whey or casein and bars to increase your total intake without too much time spent in the kitchen.
Make eggs a staple in your diet. Eggs are extremely versatile and can be prepared very quickly and ate on the go.
Thanks for reading. If you need any help send me an email at firstname.lastname@example.org.