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Sep 04, 2023

15 Ways to Get More Protein In Your Diet

Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients

Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients with eating disorders and disordered eating to help them to mend their relationship with food and their bodies.

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Your body depends on protein for vital processes such as immune function, nutrient transport, muscle growth, and hormone and neurotransmitter synthesis.

Adults require a minimum of 0.36 grams (g) of protein per pound per day in order to meet their basic protein needs, such as preventing muscle loss and meeting amino acid requirements. However, research suggests that the optimal protein intake for most active adults ranges from 0.54-0.9 g per pound per day.

Unfortunately, many people, such as older adults and those following restrictive diets, have a difficult time meeting their daily protein needs. Also, some populations, like athletes and growing teens, need additional protein to support overall health and facilitate muscle growth.

To meet your protein requirements, experts suggest that healthy adults aim to take in 25 to 30 g of protein at meals and incorporate protein-rich snacks into their day when needed.

Fortunately, there are plenty of simple ways to add more protein to your diet. Here are 15 easy ways to increase your protein intake.

Protein should be included in every meal and snack that you eat. Regularly eating protein-rich foods helps you feel full and can help stabilize blood sugar in-between meals.

Research shows that spreading your protein intake throughout the day by including high-protein foods at each meal is an effective way to reach your protein intake goals and support muscle growth, satiety, and blood sugar regulation.

There are a variety of both animal and plant-based protein sources to choose from, many of which are ready-to-eat. For example, adding two tablespoons of peanut butter to a snack of sliced apple will boost the protein content by 7 g, while adding a half-can of tuna to green salads or grain bowls will add 20 g of high-quality, filling protein to the dish.

Legumes, including beans and lentils, are amongst the richest sources of protein you can eat. Legumes are rich in protein and are also exceptionally high in fiber, another nutrient that promotes feelings of fullness.

A ½ cup serving of cooked beans can provide 6 to 15 g of protein. A 3/4 cup serving of cooked beans is comparable to the amount of protein found in meat.

Legumes are also rich in vitamins and minerals often lacking in animal-based proteins, like vitamin C, folate, and magnesium, which makes them a nutritious and well-rounded protein source.

Though there are exceptions, most breakfast cereals are low in protein. For example, a one-cup serving of Cheerios contains just 3.5 g of protein. Swapping cereal for higher-protein breakfast dishes can help you increase your daily protein intake.

A simple breakfast made with one 7-ounce (oz) container of plain Greek yogurt, two tablespoons of pumpkin seeds, and one cup of raspberries contains a whopping 30 g of protein and takes just minutes to prepare. Not only is this a more nutritious choice, but the fiber and protein found in this combination will help you stay full until your next meal or snack.

Collagen supplements have been shown to offer several health benefits, including improving certain aspects of skin health and appearance, increasing bone mineral density, and improving symptoms of osteoarthritis.

Collagen is tasteless and can be added to hot and cold drinks like coffee, tea, and smoothies. You can also use it in recipes like chia pudding, energy balls, and overnight oats. It provides around 18 g of protein per 20 g serving, making it a smart choice if you're trying to increase your protein intake.

Nuts and seeds are convenient, ready-to-eat sources of protein that can be enjoyed on their own as a snack or added to dishes like salads to boost their protein content.

The protein content of nuts and seeds varies, but pumpkin seeds, almonds, pistachios, and hemp seeds are among the best sources. Hemp seeds provide nearly 10 g of protein per 3-tablespoon serving and can be easily added to salads, oatmeal, and baked goods for a boost of plant-based protein.

If you’re a fan of yogurt, one of the simplest ways to increase your protein intake is by switching from regular yogurt to Greek yogurt. Greek yogurt is thicker and more concentrated than regular yogurt and contains more than twice the amount of protein per serving.

A 6-ounce container of Greek yogurt provides 17 g of protein, while the same serving of regular yogurt contains just six g. What's more, Greek yogurt is much lower in carbohydrates compared to regular yogurt, providing three grams per six oz, which is five g less than what's found in the same serving of regular yogurt.

Because Greek yogurt is higher in protein and lower in carbs than regular yogurt, it's a healthy choice for people watching their blood sugar levels, such as those with type 2 diabetes.

Many commonly consumed carbohydrates, such as white pasta and white rice, are relatively low in protein. For example, a cup of white rice provides just 3.5 g of protein.

Prioritizing high-protein, carb-rich foods over carbohydrates that are low in protein is an easy way to increase your intake of this important nutrient. Try out high-protein carb products, like quinoa and bean-based pasta, which provide 8.14 and 11 g per cooked cup, respectively.

Pairing carbs with protein-rich foods like chicken, fish, and beans will boost the protein content of your meal even more.

If you’re struggling to eat enough protein throughout the day, a lack of accessible options might be contributing to your issue. Keeping easy-to-use sources of protein on hand can make meal and snack time easier and can help you eat more protein throughout the day.

Pre-cooked canned beans and lentils, cheese sticks and slices, nut and seed packets, and canned seafood products like tuna fish, salmon, and sardines are examples of ready-to-eat, protein-rich products that can be used to create high-protein meals quickly when you’re short on time.

Protein powders are often used to make drinks like smoothies and shakes more filling and nutritious. Most protein powders provide around 20 g of protein per serving, making them a concentrated source of this essential nutrient.

Protein powders make an excellent addition to beverages like smoothies, and they can also be used to boost the protein content of recipes like overnight oats, chia pudding, plant-based yogurts, and even baked goods like muffins and bread.

When possible, choose protein powders that are free from added sugars. Many protein powders are sweetened with stevia or monk fruit, both of which are blood sugar-friendly sweeteners.

Most types of pasta provide around 6 g of protein per cup. You can boost the protein content of pasta dishes by pairing it with high-protein ingredients like beans and chicken and by swapping regular pasta for pasta made with beans or lentils.

Legume-based pasta is much higher in protein than regular pasta, providing up to 14 g per cooked cup. Because pasta made from beans or lentils is much higher in protein than regular pasta made from white flour, it's much more filling, meaning you’ll need less pasta to feel satisfied.

Choosing higher-protein foods, like bean and lentil-based pasta, is a smart choice for those who want to lose excess body fat, as higher-protein diets have been shown to be effective for promoting weight loss.

Bone broth is higher in protein compared to regular broth. Bone broth is simmered longer than regular broths, so more protein is extracted from the animal bones. This results in a more flavorful product that's rich in protein.

A cup of chicken bone broth contains 9 g of protein per cup, which is 8 g more protein than what's found in the same serving of regular chicken broth. Bone broth can be used to cook grains like rice and quinoa and as a protein-rich base for soups. It can also be enjoyed as a satisfying hot beverage.

Pasta sauce is a popular ingredient that's loved by kids and adults alike. Pasta sauce is nutritious, but it's low in protein, providing just 1.84 g per half-cup serving. Blending cooked lentils into pasta sauce is an easy way to fit more protein into your diet and helps make your child's meals more nutritious and filling. One cup of lentils contains 18 g of protein.

Simply blend 1 cup of cooked red lentils into two cups of pasta sauce using a blender or immersion blender. Lentils are mild-tasting, so this recipe is a safe choice for both kids and adults.

Dressings add flavor and nutrients to salads, but they are usually low in protein. Instead of relying on store-bought dressings, try making your own salad dressings at home using high-protein ingredients like Greek yogurt.

Greek yogurt can be blended with fresh or dried herbs, olive oil, and lemon juice to make a simple yet tasty salad dressing. If you don't eat dairy products, soaked raw cashews can be blended with lemon juice, water, herbs, and garlic to create a creamy, protein-rich vegan salad dressing.

Stocking your kitchen, car, and work desk with healthy, high-protein products can help ensure you always have a protein-rich snack on hand when hunger strikes. Research shows that including protein-rich snacks in your diet may help reduce your overall calorie intake and promote fat loss.

Turkey sticks, roasted chickpeas, protein bars, individually packaged roasted nuts, and nut butter packets are just some examples of shelf-stable snacks that be kept almost anywhere.

Baked goods like muffins and bread are usually low in protein. However, it's easy to boost the protein content of your favorite baked goods by making a few simple substitutions. For example, using almond or buckwheat flour instead of white flour can significantly increase the protein content of muffins, cookies, and cakes.

Protein powder, Greek yogurt, and seeds are other high-protein ingredients that can be added to baked goods to boost their protein content. Be sure to follow high-protein baked good recipes carefully, as changing recipe ingredients can alter the taste and texture of the finished product.

If you’re interested in increasing your protein intake, there are plenty of ways to include more protein-packed meals and snacks into your diet.

Swapping your cereal for Greek yogurt, eating more beans, adding collagen to your coffee, and keeping ready-to-eat protein-rich snacks on hand are just some of the many ways to fit more protein into your diet.

If you’re unsure of how much protein you should be eating on a daily basis or if you need assistance creating a high-protein meal plan, consider working with a registered dietitian. They can assess your current protein intake and recommend simple dietary changes to help you meet your protein needs.

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