Whether you’re on a weight-loss diet, a vegetarian, vegan, or just have a weakness for carbs, you need to get your sufficient intake of protein. Protein boosts the immune system, keeps your hair and nails healthy, and creates important hormones and Enzymes.
Some diets are even all-protein because relying on it while cutting carbs can help in weight loss and muscle building. However, many people only know a couple of sources of protein that cannot be incorporated in all meals and can get a bit boring. So here are a few ways you can shake things up and sneak more protein into your diet:
1. Add Peanut Butter
Who doesn’t enjoy a good old classic peanut butter and jelly sandwich? Peanut butter or any nut butter in general is a great source of protein that is easy to add to your diet. Just two tablespoons of the creamy spread have 16 grams of protein, so try to up your daily consumption of it. You can spread it on toast, add it to your oatmeal, or blend it with your smoothie or coffee. You can even incorporate it into your desserts like cookies and brownies. There are types that are unsweetened if you want to get the protein without messing with your sugar intake.
2. Rice Out, Quinoa In
Quinoa is a distinct kind of grain because unlike other types, it’s loaded with protein and fibers. It also contains the amino acids that are essential in any diet. Just half a cup of these magic grains gives you 4 grams of protein, so make sure you substitute cooking rice and pasta with them. The best thing about Quinoa is how versatile it is; it can be mixed with chocolate for a sweet breakfast, you can have it instead of oatmeal, sprinkle it on your favorite salad, or even in soup!
3. Say Cheese
Most people on a diet try to avoid full-fat cheese, but guess what? They are a protein powerhouse and a great ingredient to sneak it into your daily meals and snacks. Simply sprinkling around 3 tablespoons of heavenly Parmesan cheese on your favorite dish means you’ll be getting 6 grams of protein! Cottage cheese also has some tricks up its sleeve, giving you 13 grams of protein for every 4 ounces! You can add it to salsa, scrambled eggs, and pizza.
4. Meet New Meat
Meat is the go-to when it comes to protein but it’s time to make friends with some new types to spice things up. Canned fish is an underrated source of protein that can be easily added into your meals. Salmon, Tuna, and Sardines all have between 20–25 grams of protein with low calories. If you’re going to go with beef and chicken, make sure they’re organic to get the best use of them. You can experiment with new tastes too. The meat enthusiasts from cleaversorganic.com.au suggest you get creative by trying new recipes. You can even add meaty snacks like jerky made from turkey or beef in tasty flavors to ensure getting all that protein in.
5. Protein Snacks
Nobody can go through the day without some light snacking here and there, so why not take advantage and make your snacks rich in protein? Nuts like almonds and walnuts are loaded with protein and are great to munch on while working or watching TV.
You can also replace greasy potato chips with roasted chickpeas or bean-based chips, which have 10 grams of proteins in every few ounces. If you’re looking to dip those chips, then hummus is a great option packed with protein. The great thing about these options is you can eat them anytime you prefer and they won’t be a burden to prepare.
6. Switch to Greek Yogurt
You might wonder what’s the difference between regular and Greek yogurt, well the answer is the latter having 18 grams of protein in one serving! It’s one of the high-protein foods that you can have as a snack on its own or with some fruit and nuts. You can even use it as a substitute for sour cream in recipes, heavy cream in baking, and mayonnaise in sandwiches for low-fat, high- protein meals. Another perk Greek yogurt has is that it’s lower on sugar than regular yogurt, so you can eat as much as you want!
These sneaky tricks are gonna go a long way when it comes to keeping your protein levels high while you’re on a diet. If you’re a picky eater, there’s always the easy way of adding unflavoured protein powder into smoothies and coffee, oatmeal, or dressings. Of course, it’s not the same as going all-natural but it’ll still do the trick. While you’re making sure you get enough protein in your diet, don’t forget about the other important nutrients that your body needs.