If there's one thing that may help you eat less and lose weight, it's adding more protein to your diet. Protein has been proved to help you feel fuller for longer, speed up your metabolism, and even help you develop muscle faster. Protein is the solution to your better body queries, but figuring out how to acquire more of it is a different storey.
However, we understand that incorporating more protein into your diet might be difficult; after all, there are only so many turkey sandwiches one can consume!
The 15 suggestions and food changes below will help you acquire extra protein without completely altering your routine.
Jump to:
- 1. Substitute Greek yoghurt with regular yoghurt
- 2. Rather than cereal, choose eggs
- 3. Salad with a handful of pecans
- 4. Instead of junk food, go for low-fat cheese
- 5. Lentils are a great addition to any soup
- 6. Homemade Veggie Burgers with Quinoa and Black Beans
- 7. Sandwiches with Hummus
- 8. Chopped Almonds on Stir-Fried Veggies
- 9. Cottage Cheese may be substituted for Ricotta Cheese
- 10. Pepitas are a great addition to hummus
- 11. Protein Powders with No Flavor
- 12. Hard Boiled Egg as a Snack
- 13. Substitute lean lunch meats for fatty lunch meats
- 14. Nutritional Yeast should be sprinkled over the salad
- 15. Macadamia Nuts are a delicious addition to sweet treats
1. Substitute Greek yoghurt with regular yoghurt
Regular yoghurt, particularly flavoured yoghurt, generally has a lot of additives and hidden sugar, but plain Greek yoghurt may include up to almost 20 grammes of protein per serving. For an afternoon snack or a terrific way to begin your morning, look for versions with little to no sugar.
2. Rather than cereal, choose eggs
Cereal portions are often significantly smaller than the size of a regular bowl, resulting in overeating and a lack of protein. For a fat-burning and tasty supper, replace your cereal with eggs—hard-boiled, soft scrambled, or whichever you want them. If you're in the mood for something earthy and sweet, add sweet peppers and root vegetables, as well as low-calorie toppings like herbs and spicy sauce.
3. Salad with a handful of pecans
Nuts are a terrific crunch factor to add to salads, entrees, and desserts, as well as being high in protein and antioxidants. Pecans, in example, are high in magnesium, which aids digestion while also being satisfying and purifying.
4. Instead of junk food, go for low-fat cheese
Instead of cheesy chips or other trash, choose a cheese stick for something creamy and comforting that feels luxurious. Low-fat string cheese has less than 200 calories per serving and provides the same amount of protein as a glass of milk. (About eight grammes of protein are in a cup of low-fat milk.) It's also a lot of fun to eat!
read also: How Much Fat Should You Eat On Low Carb Or Keto?
5. Lentils are a great addition to any soup
If you want to boost the protein content of your broth-based soups, consider adding lentils. Lentils, a long-time vegetarian staple in need of other protein sources, may entirely fill you up with very little effort. Noodles, rice, or anything else starchy may be replaced with a handful of lentils.
6. Homemade Veggie Burgers with Quinoa and Black Beans
Say goodbye to cow burgers; vegan burgers made with quinoa and black beans are high in fibre and anti-inflammatory. No, you won't get that juicy, meaty flavour, but you may be amazed at how much better you feel afterwards.
7. Sandwiches with Hummus
Forget on the fatty mayonnaise and cheese; instead, put hummus on your sandwich to fulfil your want for something very creamy. The protein-rich chickpeas in your hummus may be put to your sandwich, and the fragrant herbs and garlic can provide zing without the oil and fat.
8. Chopped Almonds on Stir-Fried Veggies
Although vegetables offer protein by themselves, why not gild the lily by tossing chopped almonds into an Asian-inspired stir fry? To keep your sodium consumption in check and not overdo it on the healthy fats, choose slivered and unsalted.
read also: How To Get Started On A High-Protein Diet
9. Cottage Cheese may be substituted for Ricotta Cheese
Ricotta cheese contains protein (approximately 14 grammes per half cup), but it also contains a lot of fat (which is why it tastes so good). In cold dips, replace ricotta with cottage cheese to get roughly the same amount of protein with less calories and fat.
10. Pepitas are a great addition to hummus
Pepitas, also known as roasted pumpkin seeds, are a tasty way to up your hummus protein intake (which already has a decent amount). You may use a food processor to blend them in, or just sprinkle them on top for a crispy finish.
11. Protein Powders with No Flavor
It's time to use your protein powders for more than just post-workout smoothies. Protein powders with no taste may be hidden in salad dressings, oats, and other dishes. Protein powder may be used in a variety of recipes, including brownies and mashed potatoes.
12. Hard Boiled Egg as a Snack
Grab a hard-boiled egg on the move for a meaty, creamy, and substantial snack. Each egg has six grammes of protein (don't forget to eat the yolk!) and may be flavorfully enhanced with spices, herbs, and spicy sauces.
13. Substitute lean lunch meats for fatty lunch meats
Deli meats like salami, ham, and roast beef are high in fat and salt. Replace them with low-sodium turkey or canned tuna, which are both high in protein and will keep you full well until the 3 p.m. afternoon slump. Deli meats with a lot of salt might make you puff up.
14. Nutritional Yeast should be sprinkled over the salad
Nutritional yeast (nicknamed "nooch") is a good alternative to cheese since it offers six grammes of protein per serving, compared to around two grammes in parmesan cheese. You can also sprinkle it over popcorn and other foods to provide a cheesy, protein-rich boost.
15. Macadamia Nuts are a delicious addition to sweet treats
If you're wanting something sweet and know you'll eat it no matter what, consider adding a handful of protein to your brownie or cookie, such as macadamia nuts, to help you receive some satisfying protein along with your sugar rush.
