How to Easily Increase Your Protein Intake
If you’re new to fitness, you’ve probably heard that protein is essential for building muscle, repairing tissues, and supporting recovery. A common recommendation is to consume around 1g of protein per pound of body weight daily. This might sound like a lot, especially if you're not used to thinking about how much protein is in your food. But don’t worry—it’s actually easier than you think. Here’s how you can gradually boost your protein intake without feeling overwhelmed.
1. Start with Protein-Rich Breakfasts
Many people skimp on protein in the morning, but this is an easy time to get ahead of the game. Swap out sugary cereals or toast for higher-protein options like:
Eggs: One egg contains about 6g of protein. A three-egg scramble with veggies can pack in around 18g!
Greek Yogurt: It has nearly double the protein of regular yogurt, providing up to 20g per cup. Add some fruit and nuts, and you’ve got a tasty, high-protein start to your day.
Protein Smoothie: Throw in a scoop of protein powder (usually 20-25g of protein), some almond milk, spinach, and a handful of berries for a nutritious and protein-packed breakfast.
2. Snack Smarter
Instead of reaching for chips or crackers, stock up on protein-packed snacks. This will help you spread your intake throughout the day without feeling like you’re eating a huge meal every time.
Jerky: Beef or turkey jerky is portable and provides about 10g of protein per ounce.
Cottage Cheese: A half-cup serving can have up to 14g of protein.
Hard-Boiled Eggs: Cook up a batch at the start of the week and have them ready to go. Each egg is about 6g of protein.
Protein Bars: These can be convenient, but check the labels to avoid too much added sugar or weird sugar alcohols. Look for bars with 15-20g of protein.
3. Double Up on Meat and Fish
When you’re having lunch or dinner, simply double your usual portion of meat, chicken, or fish. For example:
Chicken Breast: A typical 4-ounce serving gives you about 25g of protein. Double it, and you're hitting 50g in one meal.
Salmon: This delicious fish offers 23g of protein per 4-ounce serving. It’s also rich in omega-3 fatty acids, which benefit your heart and brain health.
Ground Beef: Lean ground beef is a great protein source, with 20g per 3 ounces. You can easily up your intake by making double-patty burgers or bigger portions of taco filling.
4. Add Protein to Your Veggies
If you’re used to filling half your plate with vegetables, you can still keep that habit but add in a bit more protein:
Chickpeas, Lentils, or Beans: These pack 8-12g of protein per cup. They also contain fiber, making you feel fuller for longer.
Quinoa: A complete plant protein, quinoa offers around 8g of protein per cup. It’s a great base for salads or a side dish to complement meats.
Edamame: One cup of these young soybeans has around 18g of protein. They make a perfect side or snack.
5. Use Protein Supplements
If you find it hard to meet your protein goals with food alone, protein powder is an easy, convenient option:
Whey Protein: Derived from milk, this is fast-digesting and commonly used post-workout. A typical scoop offers 20-25g of protein.
Plant-Based Protein: If you’re vegan or lactose-intolerant, plant-based protein powders (like pea or hemp protein) can still give you around 15-20g per scoop.
Casein Protein: Slower digesting, casein is a good option for before bed, as it will release protein over several hours.
6. Plan Ahead and Batch Cook
If you’re serious about hitting 1g per pound of body weight, planning is your best friend. Cook larger portions of protein-rich foods, like chicken breast, ground turkey, or tofu, and store them in your fridge for easy meals during the week. Having protein readily available means you’re more likely to hit your daily goals without stressing over what to eat.
7. Don’t Forget Dairy
If you are able to consume dairy products they are a great source of protein that’s often overlooked:
Milk: An 8-ounce glass contains around 8g of protein. Swap your regular drink for milk with meals or in smoothies.
Cheese: Cheese offers around 6-7g of protein per ounce. Add a slice to sandwiches, burgers, or snacks.
Cottage Cheese or Greek Yogurt: Both pack a powerful protein punch and are versatile enough to enjoy on their own or mixed into dishes.
Conclusion: Take it Slow, Stay Consistent
You don’t have to hit your protein goal immediately. Gradually increase your intake by incorporating these simple strategies into your daily routine. For example, if your goal is to get to 160g and you are starting at 100g, each week try to add 10g. This can help your GI system adjust smoothly too! Over time, you’ll find it easier to reach that 1g per pound of body weight without overthinking it. Protein is key to building muscle and getting stronger, so the more consistent you are with your intake, the better results you'll see in your fitness journey!
