6 ways to increase protein in your diet
We hear it time after time: getting enough protein is important to reach our health goals. But while it’s important for our health, how do we make sure that we’re consuming enough protein each day when most of us need greater than 50 grams?
A high protein diet is important to optimize our health, lose weight, and increase muscle mass. Consuming adequate protein can also help us to prevent diseases, increase energy, and reduce recovery time after a tough workout. Because of how crucial protein is for our health, today we’ll discuss the top ways to get additional protein into your daily routine so that you can live your best, healthiest life.
1. Start your day with protein
You know what they say – breakfast is the most important part of your day! Start your day with a high protein breakfast so you can feel energized and ready to take on whatever comes at you. By starting your day with protein, you’re starting yourself off on the right foot rather than having to make up for protein later in the day. Additionally, protein also helps with hormonal control in the morning. Some of our favorite protein options to start the day are eggs, yogurt, and nut butter. Start your breakfast here.
2. Make snacking on protein a priority
Many people who aren’t eating enough protein might me eating enough at meals but are skipping out on protein at snacks! Snacks give us the perfect opportunity to eat protein and in doing so, we’re keeping our energy levels up during the day. Most snack options are low in protein, such as chips, pretzels, or crackers. Instead, pair your usual favorite snack options (like the above,) with a protein-rich food! Hummus, cheese, and nuts are all good options when it comes to snacking. Protein also keeps us full and satisfied which can lead to less binging on foods that don’t nourish us. We recommend eating a snack every 3-4 hours. Pure Plates offers a full list of snacks here.
3. Spread your protein out throughout the day
Similar to starting your day with protein, you also want to make sure that you’re eating protein consistently throughout the day! Research shows that those who eat consistent protein throughout the day rather than go large periods of time without eating protein are more likely to be a healthier weight. We recommend eating protein every few hours instead of saving up your majority of your protein needs for that large steak at dinner.
4. Include a high-protein food source at every meal
When it comes to your daily protein, it’s also equally as important to make sure you’re getting enough at each meal and not just the entire day! It’s recommended to consume about 20-30 gm of protein at every meal. Research shows that those who consume adequate protein at meals are likely to reach their nutrition and fitness goals, such as increased muscle mass. Some of our favorite high-protein food sources for meals are chickpeas, black beans, tofu, fish, chicken, or nuts. Some of our favorite chicken and turkey options can be found here.
5. When eating meat, choose leaner options
Leaner meats are also high in protein! If you’re a meat eater, we recommend choosing leaner cuts like chicken or ground turkey. Leaner cuts have less saturated fat which can lower your risk of cardiovascular disease. While fattier meats can be consumed, we recommend doing so in moderation. We’re all about total heal here at Pure Plates! We love our fish and seafood protein options.
6. Consume whole grains
Whole grains are packed with plenty of nutrients such as fiber, vitamins, and minerals. Something that you might not know is that they also have some protein in them! Choosing more whole grains like quinoa and oats instead of white rice or bread can help to up your protein intake.
The bottom line
While consuming enough protein each day may be difficult at first, by incorporating these steps you’re more likely to meet your daily protein needs each day. Consuming enough protein is important to manage weight, reduce risk of diseases, and feel your best, physically and mentally. Pure Plates can help you to reach your daily protein needs by providing you high-protein meals straight to your door. We know that you may have different protein preferences than the next person, so we’ve even divided our menu into protein-rich categories like fish, chicken or vegetarian. Rather than worry about your daily protein intake, let Pure Plates take care of it for you by providing protein-rich foods straight to your door. Pure Plates also offers meal plans to ensure your needs are met – you can check out our plans here.