7 Simple Tips for Increasing Protein Intake

Protein is an essential nutrient for building and repairing muscles, as well as supporting many other important bodily functions. However, many people struggle to consume enough protein in their daily diets. Fortunately, there are many easy ways to increase protein intake without having to drastically change your eating habits. Here are some tips for increasing protein intake:

1. CHOOSE PROTEIN-RICH SNACKS:

   Snacks are a great opportunity to boost your protein intake. Choose protein-rich snacks such as Greek yogurt, cottage cheese, boiled eggs, protein bars, and nuts. I personally love cottage cheese with chopped tomatoes on top!

2. ADD PROTEIN TO YOUR SALADS:

   Top your salads with hard-boiled eggs, beans or lentils, edamame, and meats such as grilled chicken, sliced beef, turkey, salmon, anchovies, or shrimp to add some protein and flavor to your salad!

3. ADD PROTEIN TO YOUR BREAKFAST:

   Starting your day with a protein-rich breakfast can help you feel fuller for longer and set you up for a productive day. Try adding protein powder to your smoothie, Greek yogurt to your pancakes, or eggs with your oatmeal.

4. ADD COLLAGEN TO YOUR COFFEE OR MORNING DRINK

   Adding collagen powder is a simple way to add protein to your diet. Adding it to your coffee can help you meet your daily protein needs and increase satiation. Bonus: It also helps to support, skin, joint, and digestive health.

5. SNACK ON JERKY OR PROTEIN BARS:

   Beef or turkey jerky is a tasty and convenient way to get a protein boost on the go. There are also high quality protein bars you can grab to quickly add more protein to a meal on the go.

6. DRINK PROTEIN SHAKES:

   Protein supplements such as whey, casein, and plant-based protein powders can be a convenient way to increase protein intake, especially for those who are busy or have a hard time meeting their daily protein needs through food alone. They're convenient, easy to make, and can be a great option for post-workout recovery.

7. ADD PROTEIN TO YOUR MEALS:

   Adding protein to your meals is an easy way to increase protein intake without adding extra calories. Try adding grilled chicken or tofu to your salads or quinoa bowls, or add lentils or chickpeas to your soups and stews.

Increasing protein intake can be a simple process that doesn't require significant changes to your diet. I often see tremendous changes in my clients just with this one goal alone - more protein! By choosing protein-rich snacks, opting for easy-to-find protein sources, adding protein to your breakfast, adding collagen to your coffee, using protein supplements, snacking on jerky, drinking protein shakes, and adding protein to your meals, you can easily boost your protein intake and support your muscle-building and health goals.

 Written By: Jennifer Klotz, MS, RD, LDN