egg

5 Simple Ways to Add More Protein to Your Diet

Many people shy away from eating adequate protein because they think it’s unhealthy.

But, if you are trying to lose weight, or simply improve your health, getting enough protein into your diet is extremely important.

It can even help with weight loss, by making you feel more satiated, which means you naturally want to eat less.

Now, don’t get me wrong, I’m not taking here about a “high protein diet”. But, getting enough protein, from the right sources, is really important for all-round good health.

For most of us, that equates to 0.6 grams of protein, for every kilogram of ideal body weight.

If you think getting that amount of protein into your diet in a healthy way is too much of a challenge, think again.

Here are my fast and effective techniques for eating a healthy protein diet:

#1 Add protein powder

One of the simplest, yet tastiest, ways to boost the protein content of your diet, is to stir some vanilla protein powder into your morning cup of coffee. So, rather than loading it up with creamer, which adds unnecessary fat and calories, give this technique a try instead.

In a small cup or container with a lid, mix together a quarter cup of water, with a half scoop of your favorite vanilla protein powder. After it’s dissolved, pour this into your coffee cup, and top up with coffee.

This is a very easy way to add roughly 10 grams of protein to your diet, and will really transform the taste of your coffee at the same time.

#2 Add cottage cheese

Another way to boost your protein intake quickly, is to serve some cottage cheese, mixed with natural yoghurt, some fruit, and a few slivered almonds.

Since cottage cheese contains more protein per serving than yoghurt, by mixing the two together you increase the protein content of this snack by around 5 to 10 grams, without dramatically increasing the overall calorie content.

Then, sprinkling some almonds over the top will add a small amount of extra protein, and more importantly, a healthy source of fat.

Free Fat Loss Presentation

Find it difficult to get and stay slim?
Watch this free presentation and learn the 3 lies you've been told that wreck havoc on your fat loss efforts...

#3 Add egg whites (or the whole egg)

Most soups are lower in overall protein content, so adding some egg whites works really well to fill you up and increase the nutrient content. This is an excellent way to make your meal more nutritionally balanced.

Simply bring the soup to boil, and once it’s ready, drizzle the egg whites in. They will quickly begin cooking, and as soon as they are white in color, the soup is ready to eat.

P.S. I’m never a fan of leaving out the nutritious yolk, so if it is suitable for the recipe, add the whole egg.

#4 Add chickpeas (or other legumes)
Tossing some chickpeas into your salad is a great way to increase the protein content. Many people overlook legumes, but they are so nutritious, easy and delicious — I am a huge fan!

Not only does half a cup of chickpeas provide you with almost 6 grams of protein, but it will also give you over 5 grams of fibre, which is a great bonus.

Check out what are legumes and how to add more legumes to your diet.

#5 Add vegetables

Many people forget that vegetables are also a source of protein.

Try to add protein-rich vegetables to your salads, side-dishes, and main meals. Protein-rich vegetables include broccoli, asparagus, beetroot, spinach, mushrooms, cauliflower, and Brussels sprouts.

These vegetables can easily be added to a stir-fry, or eat them raw in salads, lightly steamed, or mash (e.g. cauliflower) as an alternative to mashed potatoes.

So, can you see that eating a healthy protein diet doesn’t have to be such a difficult challenge?

What tips do you have for getting healthy sources of protein into your diet?

Free Fat Loss Presentation

Find it difficult to get and stay slim?
Watch this free presentation and learn the 3 lies you've been told that wreck havoc on your fat loss efforts...

CoachMel5 Simple Ways to Add More Protein to Your Diet

Comments 27

  1. Stan

    I make a green smoothie every morning and add protein powder, raw eggs, spirulina or chlorella to boost the protein content. Using green superfood powders also gives me the nutritional equivalent of 3-6 servings of green vegetables as well!

    Smoothie recipes are so versatile – you can make them taste any which way you want. I like to use almond milk and frozen bananas as a base, but any just about any other fruit will do.

    http://www.antioxidants-for-health-and-longevity.com/healthy-smoothie-recipes.html
    .-= Stan´s last blog ..Jun 2, Vitamin D Blood Test – How Important is It? =-.

    1. Melanie

      Hi Stan,
      I LOVE green smoothies. They are the best! Good tip about the green superfood powders, do you buy that at the health food store? I use spinach and frozen bananas as my base.

    2. Whitney

      -“I make a green smoothie every morning and add protein powder, raw eggs, spirulina or chlorella to boost the protein content. ”

      wow, Stan, A for effort on a probably really healthy smoothie, but that just sounds gross.

  2. John

    I work-out every day so protein is very important for me. I always have a whey protein shake immediately after training.

    Breakfast is raw porridge with another scoop of protein, berries and walnuts.

    Snack is a quality protein bar.

    Lunch is either cottage cheese and avocado or a high protein fish such as tuna or sardines.

    Evening meal will be anything including beans, lentils or pulses etc..

    To round-off I will have another protein shake before bedtime.

    It seems to work, I’m fit, healthy and don’t suffer from anything!

    1. Melanie

      Hi John,
      Do you eat nuts as well? That’s another way I really love to get some good quality protein into my day. I hadn’t thought of putting protein powder into my porridge, thanks for the tip :-)

  3. John

    Hi Melanie,

    Yes, everyday..without fail! Around 11am that is my morning snack. It will be a generous handful of Brazil, almonds, pistachio and cashews. It keeps me feeling full until lunch and is sooo much better than chips or crisps. Folk at work laugh at me when I eat my nuts..I’m famous for it!!

    My site explains the health benefits of pistachio nuts
    http://www.antioxidants-guide.com/pistachio_nuts.html
    and also walnuts..

    http://www.antioxidants-guide.com/walnuts_health_benefit.html

  4. Lyman

    Hey there superb blog! Does running a blog such as this take a large
    amount of work? I’ve virtually no expertise in coding however I had been hoping to start my own blog soon. Anyways, should you have any suggestions or techniques for new blog owners please share. I know this is off subject but I just wanted to ask. Thanks a lot!

  5. Elizabet

    You could certainly see your enthusiasm in the work you write.

    The arena hopes for more passionate writers
    such as you who are not afraid to mention how they believe.

    At all times follow your heart.

  6. Job interview tips

    For people who have managerial or supervisory experience,
    maybe you are tempted to incorporate testimonials completely from higherups.
    That is outstanding advice, nevertheless you can take it farther by including comments from
    the subordinates.

    Get ready for phone interviews within the same fashion that
    you simply would face-to-face interviews. You must have the capacity to
    reveal your self at a span for several minutes, and describe how
    best you match what they are looking for. This may allow it to be much more likely you will end up allowed a meeting, which may cause a job.

    It is something which you’ll be likely to be asked inside an interview, so
    ensure you determine what you should say!

    Just omit it entirely out of your cv, if you’re ashamed of something about your own personal past in place of lying about
    this. You simply can not know if/when the reality will be detected by a potential company.

  7. Jacquetta

    Greetings, I do think your web site might be having browser compatibility
    issues. Whenever I take a look at your website in Safari, it looks fine but when opening in Internet Explorer, it’s got some overlapping issues.
    I just wanted to give you a quick heads up! Aside from that,
    great blog!

  8. homepage

    We’re a gaggle of volunteers and opening a brand new
    scheme in our community. Your website provided us
    with helpful information to work on. You’ve performed an impressive process and our whole group will likely be thankful to you.

  9. best paleo recipes websites

    I do not know if it’s just me or if perhaps everybody else encountering issues with your site.
    It looks like some of the written text in your posts are running off
    the screen. Can someone else please comment and let me know if this is happening to them too?
    This may be a issue with my internet browser because I’ve had this happen previously.

    Kudos

  10. Chevy Silverado

    This design is wicked! You definitely know how to
    keep a reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well,
    almost…HaHa!) Excellent job. I really loved what you had to say, and more than that, how you presented it.

    Too cool!

  11. vpn Gratuit

    Hmm it looks like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what
    I had written and say, I’m thoroughly enjoying your blog.
    I too am an aspiring blog blogger but I’m still new to the whole thing.
    Do you have any helpful hints for novice blog writers?
    I’d really appreciate it.

  12. rocket korean lessons

    A person necessarily lend a hand to make critically articles I might state.

    That is the very first time I frequented your website page and so far?

    I surprised with the research you made to make this actual
    publish extraordinary. Excellent job!

  13. gta v secrets

    Hi there! This post couldn’t be written any better!
    Looking through this post reminds me of my previous roommate!
    He always kept talking about this. I most certainly will send this article to him.
    Fairly certain he’ll have a very good read. I appreciate you for sharing!

Leave a Reply

Your email address will not be published. Required fields are marked *