Trying to get your protein quota up for the day? It can be a challenge, especially if you have dietary restrictions. Here are seven ways to make it a lot easier on you!
Start Your Day With Protein-Rich Foods
Breakfast sets the tone for the rest of the day, so why not kick it off with a protein boost? Swap your usual cereal or toast for protein-packed options like Greek yogurt, cottage cheese, or eggs. Greek yogurt, in particular, is a powerhouse, offering around 10 grams of protein per serving. And it’s incredible with just a few toppings, like berries or nuts!
Sneak It Into Snacks
Snacking can either make or break your diet. Instead of reaching for chips or cookies, opt for protein-rich snacks like nuts, seeds, cheese, or hummus. A handful of almonds or a serving of edamame can provide a substantial protein boost, helping you stay full longer and curb cravings for more unhealthy foods throughout the day.
Use Protein Supplements
It’s an obvious way to add more protein, but sometimes the obvious way is the best! supplements like whey, casein, or plant-based protein powders can be an easy and convenient way to increase your protein intake. They can be mixed into smoothies, oatmeal, or even baked goods. You might be tempted to get a flavored supplement, but it’s much easier to get something non-flavored so you can slip it into anything you’d like, including coffee or juice.
Choose More Whole Grains
Whole grains like quinoa, farro, and barley are not only higher in fiber but also contain more protein compared to their refined counterparts like white rice or pasta. By making this simple switch, you can significantly boost your protein intake while also benefiting from other essential nutrients.
Use Protein-Rich Flour Alternatives
When baking or cooking, consider using flour alternatives that are higher in protein. Almond flour, chickpea flour, and coconut flour are excellent options. For example, almond flour contains about 21 grams of protein per cup, compared to just 8 grams in regular wheat flour. These alternatives can be used in a variety of recipes, like pancakes or muffins, that you can batch at the beginning of the week and enjoy whenever you’d like for a quick protein boost.
Eat More Lean Protein
Lean meats like chicken, turkey, and lean cuts of beef are fantastic sources of high-quality protein. Similarly, seafood such as salmon, tuna, and shrimp offer plenty of protein along with heart-healthy omega-3 fatty acids. Incorporating these into your meals can help you meet your protein needs while enjoying a variety of dishes (not just a bunch of bland chicken breasts).
Eat More Meatless Protein Options
Legumes and beans are not only affordable and versatile but also packed with protein. Lentils, chickpeas, black beans, and kidney beans can be added to soups, stews, salads, or even mashed into dips. A single cup of cooked lentils provides about 18 grams of protein, making them an excellent addition to any diet. And don’t forget about heavy-hitters like tofu or seitan; you can often switch these out for meat proteins 1-for-1.
8 Fruits to Avoid if You Have Diabetes
Managing diabetes doesn’t have to be challenging. Eliminating these fruits from your diet can help you better control your blood sugar levels and manage diabetes. Consume other diabetic-friendly fruits like raspberries, blackberries, avocados, green apples, and kiwis to get essential minerals and vitamins.
Here are fruits you need to avoid if you have diabetes.
8 Fruits to Avoid if You Have Diabetes
20 Food to Stockpile (For the Best Chance of Survival)
A well-stocked pantry can provide peace of mind and empower you to handle any situation. Whether it’s a natural disaster, economic instability, or simply unexpected guests, having a stash of versatile essential foods can make all the difference.
Here’s a list of 20 of the best foods to stockpile, ensuring you’re ready for whatever comes your way.
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