I am so excited to share these super helpful tips on how to include more protein in your diet from some amazing food and fitness influencers around the Internet. (There are even a couple of Registered Dietitians in the mix!) I’m always looking for new ideas to get a balance of various sources of protein into my diet, so I personally loved reading their ideas. Additionally, one of the most frequently asked questions that we receive from nutrition clients is about easy ways to increase protein intake. It’s not always easy! If you’re in the same boat and looking for fresh ideas, I hope these tips and tricks from influencers will help you hit your protein goals!
Why protein is so important?
First of all, protein plays a major role in our bodies – and since prioritizing it in my own diet, I’ve seen some serious benefits. Here’s a short list of why protein is so great: It stabilizes blood sugar, supports muscle and bone repair, maintains healthy skin and cartilage, and helps in maintaining a healthy weight by providing satiety. Once I started giving my body the protein it needed to keep up with my activity, I noticed that I was recovering much better from my workouts. I also found when I ate enough protein at each meal, I didn’t get hungry 2 hours later. Protein power!
Tips to Increase Your Protein Intake
“Batch cooking is my secret for making sure I have easy protein options on hand for my meals. Each Sunday I prep a few things like hardboiled eggs, grilled chicken, turkey meatballs and cooked beans. With these fully cooked and ready I can easily toss together a protein-packed meal in no time. I also always keep protein powder in the pantry and a container of egg whites in the fridge for times when I need a super quick protein option.”
– Brittany Mullins, Eating Bird Food
“One way I add extra protein into my diet is by using collagen peptides! It’s great for your nails, digestion, bones, and joints! While it’s not a complete source of protein, it’s a great bonus, especially added to your morning coffee or tea (it’s flavorless)! Collagen peptides are a great source of bioavailable protein with 18 grams per 2 scoop serving, and a great addition to any diet!”
– Lexi Davidson, Lexi’s Clean Kitchen
“Protein is one of the hardest things for people to get enough of in their diets, myself included. To up my protein intake, I keep greek yogurt (plain) around to add to my smoothies, tuna/chicken salads, rice cake or just eat straight out of the container.”
– Laura Ligos, The Sassy Dietitian
“I recommend using Greek yogurt as a versatile way to increase protein. From having a yogurt bowl with berries or a yogurt-based smoothie for breakfast to topping meals and soups with yogurt at lunch and dinner to enjoy a cup of yogurt for a snack or dessert, it’s so easy to incorporate any time of day! Just be sure to look for natural or plain varieties made with real food ingredients.”
– Kath Younger, Kath Eats Real Food
“It’s no secret that one of the simplest (and cost effective) ways to add more protein to your diet is with a protein powder. The problem is, not everyone wants to drink the resulting mixture of water and powder… ew, gross! Instead, I like adding a scoop (or two) of protein powder into my morning smoothie, along with frozen fruit, Greek yogurt, almond milk and some kale. It’s a win-win-win!”
– Max Weber, Max Weber Fitness
“My favorite way to add protein to my meals is by adding legumes! Black or Pinto beans, and chickpeas are my favorite. I add them to my salads, bowls, and I even use the chickpeas as ‘tuna’ for sandwiches. Super easy and yum! Plus tons of fiber in it.”
– Ana Alarcon, Ana Goes Fit
Question of the Day
What’s your favorite easy way to add protein to your diet?
Freebies for You
If you’re looking for FREE macro-friendly recipes (weekly) and meal plans (monthly), be sure to sign up for my email list!
Join my FREE 5-Day Macro Bootcamp to learn all about getting started with tracking macros!
Want to eat your carrots and cake, too? Check out my macro plan and nutrition coaching options!
Get started now with your macro journey by downloading my Guide to Macros and 40-30-30 Weight Loss Meal Plan!
What’s the difference between a bioavailable protein and a complete protein?
A complete protein means the protein contains all of the essential amino acids.
Chicken – complete protein
Broccoli – not a complete source of protein
Bioavailability is a reference to the bodies ability to absorb nutrients after they have been digested. Everyone is different in how they absorb nutrients from food and some foods and supplements are more bioavilable than others.
Collagen all the way — love adding peptides to my morning cup of joe!
Thanks for sharing a variety of protein ideas, Tina! Their ideas have added inspiration to help shake up my usual protein ideas.
I found eating protein a couple of hours before bed helped a lot with my recovery. Especially on hard days. I’m definitely a lot less sore in the morning the day after.