Protein is an essential nutrient in the body, but many of us are not eating enough protein. The benefits of increasing protein can transform the way you look and feel (more on that in the next section). This article will provide you with helpful tips for increasing protein intake so you can reach your protein goals and experience the benefits of a high protein diet. We will discuss strategies, habits, and easy substitutes to pump up your protein intake.
The Benefits of Increasing Protein Intake
Get inspired! Before we dive into tips for eating more protein, let’s discuss the reasons for eating more protein in the first place.
Protein Benefits:
- Muscle Growth
- Prevents Muscle Loss: Protein helps preserve muscle mass and limits muscle loss as we age.
- Weight Management: Eating more protein can help you lose weight and maintain your desired weight.
- Protein is more satiating than carbs or fats which leaves you feeling fuller longer.
- Boosts your metabolism
- Bone Density: Your body needs protein to build and repair bone tissue.
- A high protein diet reduces the risk of fractures and Osteoporosis.
- Blood Sugar Regulation: Protein slows the absorption of sugar into the blood stream which can improve blood sugar control.
- Beauty: Supports skin elasticity (reduces appearance of wrinkles), hair strength and growth, nail health
- Strengthens Immune System
Recommended Daily Protein Intake
The benefits of increasing protein intake are great motivation! Now you might be wondering, “how much protein should I eat?”. Let’s discuss recommended daily protein intake to help you determine your protein goals. The Recommended Dietary Allowance (RDA) for protein is .36 grams per pound of body weight, but RDA is the minimum amount you need to meet your nutritional requirements. To experience the full benefits of a high protein diet, you’ll need to consume much more. To eat a high protein diet, at least 20% of your calories should come from protein and some argue at least 30%. For weight loss, scientific research recommends that 30% of your daily calories come from protein. To put that into perspective, if you consume 2,000 calories per day, you should consume 150 grams of protein to make up 30%.
1) Prioritize Protein at Every Meal
Always have protein on your plate! To meet your protein goals, you should incorporate protein at breakfast, lunch, and dinner! While a well-rounded meal will also include a vegetable and carb of some kind, be careful not to fill up on them before you eat your protein. Protein should be the #1 priority on your plate.
Protein with a Side of Protein
When most people think about the protein in their meals, they think about the main dish/the meat. Don’t overlook the protein potential of side dishes, they’re a great way to add even more protein to your plate. Here are some ideas for high protein sides—quinoa, beans, edamame, chickpea salad, lentils, and wild rice.
2) Eat High-Protein Snacks
High-protein snacks are a convenient way to add protein to your diet. Popular high-protein snacks include nuts and nut butters, Greek yogurt, deli meats, jerky, cottage cheese, and hard-boiled eggs. Always keep high protein snacks stocked so it’s easy to make a snack choice that helps you reach your protein goals when hunger strikes.
High-Protein Snacks On-the-Go
Don’t let your busy schedule get in the way of your protein intake. There are plenty of non-perishable snack options that you can throw in your gym bag, car, desk drawer, purse, or workbag. Fit that protein in during your daily commute to work, “hot girl walk”, or outdoor adventure with these easy high-protein snacks: beef sticks, trail mix, nuts, protein bars.
3) Don’t Force It, Find High Protein Foods You Enjoy
The key to making sustainable healthy changes to your diet is finding foods you enjoy that fit within that diet. When it comes to adding more protein to your diet, many people make the mistake of forcing themselves to eat protein bars, protein shakes, or other high protein foods that are convenient and obvious, but not particularly enjoyable to most people.
Switch It Up
If you eat the same protein-rich foods on repeat, it can be easy to get burned out and give up on your protein goals altogether. Switch things up and incorporate a wide variety of proteins into your diet. Here are some ideas to help!
High-Protein Foods:
- Breakfast: eggs (omelets, egg muffins, scrambles), Greek yogurt, protein smoothies, breakfast burritos, sausage, bacon
- Lunch/Dinner: lean meats, fish, lentils
- Vegetarian: lentils, tofu, beans, edamame
- Snacks: cheese, cottage cheese, jerky, meat sticks, boiled eggs, nuts, edamame
4) Choose High-Protein Substitutes
Increasing protein intake has been a major trend in recent years. As a result, companies, social media creators, and chefs have gotten creative and come out with a plethora of high-protein recipes and high-protein alternatives. Check out these high-protein substitutes that can help you add protein to your favorite meals!
- Sour Cream–>Greek Yogurt
- Cream Cheese/Ricotta Cheese–>Blended Cream Cheese (great for pasta recipes)
- Chicken Broth/Beef Broth–>Bone Broth
- Regular Pasta–>Protein Pasta
- White Rice–>Protein Rice, Quinoa, Wild Rice
5) Creative Ways to Add Protein
- A Sprinkle of Protein Powder: Adding a dash of protein here and there can make a big difference in the long run. You can pump up the protein by incorporating protein powder in baked goods, smoothies, milkshakes, yogurt parfaits, iced coffee, or cereal milk while barely impacting the flavor.
- High Protein Salad Toppers: Throwing grilled chicken or shrimp on top of a salad is an obvious way to add some protein, but if you don’t have time to cook or want to switch it up, try adding shredded jerky, edamame, chickpeas, or a Greek yogurt dressing to your salad for extra protein (and flavor).
- Dip without Chips: Instead of chips, use turkey bacon, jerky, or chips made from edamame or beans as a high-protein dip vessel.
Try Crockett Creek Jerky: A High Protein Snack You Can Feel Good About
Unfortunately, many of the high protein snacks and powders on the market are high in sugar or full of unhealthy ingredients like aspartame, artificial preservatives, flavors, and colors, casein (which can cause digestive discomfort), and even toxic chemicals and heavy metals. At Crockett Creek we do protein snacks the right way.
In our humble opinion, jerky is one of the most delicious and satisfying high protein snacks and we make the best! Crockett Creek is a family-owned business located in East Tennessee. Our handcrafted jerky is made with premium lean meats and all natural ingredients. Plus, it’s gluten-free and heart-healthy! Our delicious jerky is available in a wide range of flavors. In addition to a wide range of beef jerky flavors, we also have Venison, Buffalo, and Elk jerky. Each bag of Crockett Creek jerky contains 39 grams of protein! We also offer beef sticks for convenient on-the-go snacking.
Add a new protein-packed snack to your diet, order Crockett Creek jerky today!
