5 Simple Ways to Add More Protein to Your Diet

CoachMel Food Groups 32 Comments

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.

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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.

#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?

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Comments 32

  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.

    .-= 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
    and also walnuts..


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