Before nori gel, green powder, and celebrity-endorsed Erewhon smoothies (hello Hailey and Bella) became “it” superfoods, getting enough protein into your diet was the name of the wellness game. Derived from the Greek word meaning “primary” Means “#1” or “Lead” and can be called the OG of Nutrition Trends.
Hot Take: Protein is making a comeback, and for good reason. eat the right amount of protein It is necessary for our muscles and bones to repair and grow.when protein Once consumed, the body breaks it down into amino acids and absorbs it to build muscles and organs, make hormones and antibodies, and use it as a source of energy. is essential for
So how much protein do you need to consume? Academy of Nutrition and Dietetics recommends that the average individual consumes 0.35 grams per pound of body weight per day for general health. For example, someone weighing her 165 pounds should consume an average of 60 grams of protein per day. Use that formula as a starting point and talk to your doctor or nutritionist to find out how many grams you should aim for based on your needs, goals, activity level, and body.
While you might think sticking to grilled chicken and hard-boiled eggs is the only way to pack more protein into your diet, there are simple tricks to meeting proper macronutrient intake that aren’t. . somehowHere are six easy tips to help you get in more protein. Spoiler: They offer flavor and variety.
1. Prepare protein at every meal
Pre-planning your meals ensures that all meals are built around high-quality protein. But don’t sleep on a high-protein breakfast burrito, casserole, pancake, and overnight oats. For lunch or dinner, season or marinate lean protein sources such as chicken, fish or tofu in bowls, salads, pastas, tacos, wraps and stir-fries.
If you don’t feel comfortable preparing a large amount of protein ahead of time, make a little more than you need when making dinner and save it for lunch the next day. Don’t forget to sprinkle your meals and snacks with nutritional yeast (a high-protein condiment), chia seeds, or nuts like almonds, walnuts, or pine nuts.
2. Add protein powder to your existing routine
From always-on-trend collagen to popular whey and plant-based selections (such as peas and hemp), you can choose protein powders for a morning kick, afternoon frenzy, or post-workout recovery. Protein powders are one of the easiest ways to incorporate protein into your daily routine, as they can be added to almost anything, including smoothies, oatmeal, pancakes, and yogurt.
Is there another easy way to seamlessly incorporate protein powder? #Profee, or protein coffee, ICYMI. TikTokers and Wellness Girls alike are drinking their morning cups with Protein His powder to boost their daily protein intake (insider tip: Starbucks fans can join in too). protein blend cold brew-you’re welcome). Is matcha your tea? Whip up a matcha latte with vanilla protein powder and milk of your choice for a healthy refreshment and protein hit. Make sure the protein powder you choose is ideally organic or clean with no additives or artificial sweeteners.
3. Have protein-rich snacks on hand
Snacks are there for us when we get hungry, peckish or just need to up our protein intake. Cottage cheese, sliced turkey and cheese, smoked salmon and avocado toast, apple slices with peanut butter, roasted edamame (I could go on and on). Bonus points: It also helps stabilize blood sugar levels and prevent common afternoon crashes. Think: beef jerky, clean protein bars, nuts or seeds.
4. Incorporate more legumes
They say good things come in small packages, and beans are no exception. Soybeans, lentils, and white beans are chock-full of protein and not only provide a good portion of vegetable protein, Helps meet fiber, iron and vitamin requirementsOther protein-packed beans to add to your grocery list: split peas and kidney, black, navy, and pinto varieties. Stock up on that protein powerhouse. Eat them as is, make them into soups, dips (hummus, anyone?), or bean-based veggie burgers, or throw them into omelets and salads for a healthy dose that keeps you full and satisfied. Get the right amount of protein. Another hack? Replace processed carbs with legume-based options such as chickpea or lentil pasta.
5. Add Protein to Baked Goods and Desserts
While you might think of muffins, bread, or cookies as a no-nutrition treat, homemade options can actually be a great way to add protein to the mix (literally). Add beans, ground flaxseed, or nut or seed butter to satisfy your sweet tooth and hit your protein goals in one fell swoop.stab these Brownie Served with chocolate protein powder and almond butter blueberry cake donut almond flour, vanilla protein powder, greek yogurt, or red lentil cookies It’s chock-full of protein from red lentils, peanut butter, oats, and whole wheat flour (don’t knock until you try it!).And if you like no-bake desserts, try these Lemon Coconut Flaxseed Ball, peanut butter cupagain vegan cookie dough On your next self-care night (now that’s my kind of multitasking).
6. Replace Refined Grains with Whole Grains
Food for Thought: whole grain It’s packed with important nutrients such as fiber, vitamins, minerals, antioxidants, complex carbohydrates and, you guessed it, protein. when), it strips the nutrient goodness, including the removal of protein. Whole grains have 28% more protein from refined wheat flour. When purchasing bread, pasta, or other wheat products, look for whole wheat as your first ingredient for a range of benefits, including more protein.
Even better, choose whole grains such as quinoa, farro, barley, bulgur, brown rice, or millet. most grains Protein is usually processed, so you get about 25% more protein when you eat it straight. Add whole grains to salads, make whole grain side dishes, make pilafs, stir-fries and bowls.
