Adding eggs to your breakfast cereal, snacking on cheese, or starting your meals with protein sources are all small ways to get more protein in.

The Dietary Rules for Americans 2020-2025 suggests that grown-up females get somewhere around 46 grams (g) of protein day to day and grown-up guys no less than 56 g day to day.

However, some researchers have found that eating more than this amount may help lower your risk of some health conditions, including:

Cardiovascular diseases, including type 2 diabetes, obesity, metabolic syndrome, non-alcoholic fatty liver disease, and cardiovascular diseases, may all benefit from consuming a lot of protein.

Continue reading to learn how to get more protein into your diet.

How to increase your protein intake

Here are 15 easy ways to help you get more protein in your diet.

1. Eat your protein first

While eating a feast, eat the protein source first, particularly before you get to the starches.

Protein boosts the production of the gut hormone peptide YY (PYY), which makes you feel full and satisfied. The “hunger hormone,” ghrelin, may also be reduced by eating a lot of protein.

In addition, after a meal, eating protein first can help keep insulin and blood sugar levels from getting too high.

People with type 2 diabetes were fed the same meals on different days in a 2015 study. Compared to when the order was reversed, the rise in blood sugar and insulin was significantly less when they consumed protein and vegetables before eating high-carb foods.

2. Snack on cheese

Protein content is low in many common snacks like crackers, chips, and pretzels. Plain tortilla chips, for instance, have 30 grams and 142 calories per cup, but only 2.1 grams of protein.

However, snacking on foods high in protein can help you consume more protein.

Cheddar cheese has 7 g of protein per 1 oz (28 g) serving, 30 fewer calories, and 6 times as much calcium as regular cheese.

Even heart health may benefit from cheese, according to some research.

For a satisfying snack, whole grain crackers, tomatoes, or sliced apples can be paired with healthy cheese options.

3. Replace cereal with eggs

Toast, bagels, and cereals are among the breakfast foods that are low in protein.

Compared to most cereals, oatmeal has more protein. However, only 5 g of protein can be found in a 1-cup (240 g) serving.

Then again, 3 enormous eggs give 19 g of protein, alongside significant supplements like selenium and choline.

According to a 2017 study, eating two eggs instead of oatmeal for breakfast curbs appetite and keeps you full for several hours. You might find that this helps you eat fewer calories at night.

4. Top your food with chopped almonds

Almonds are low in digestible carbs but high in magnesium, fiber, and heart-healthy monounsaturated fat.

They likewise contain 6 g of protein in a 1-oz (28-g) serving, which makes them a preferable wellspring of protein over generally nuts.

According to a 2021 study, your body only absorbs 78.5 percent of the energy in almonds. Therefore, despite the fact that a serving of almonds contains 170 calories, your body may only absorb 133 calories due to the inability to digest some of the fats.

Try adding a few tablespoons (tbsp) of chopped almonds to yogurt, cottage cheese, salads, or oatmeal for extra protein.

5. Choose Greek yogurt

Greek yogurt is a flexible, high protein food. It is made by removing whey and other liquids to make a protein-rich, creamier yogurt.

10 grams of protein are contained in a 100-gram (3.5 oz) serving, which is twice as much as traditional yogurt provides. In any case, this might vary marginally relying upon the particular brand.

Yogurt, according to a 2015 study, increases the release of the gut hormones PYY and glucagon-like peptide 1 (GLP-1). These make you feel full and reduce hunger.

It also has conjugated linoleic acid (CLA), which has been shown to help people lose weight.

The tangy flavor of Greek yogurt pairs well with berries or chopped fruit. It can likewise be utilized as a substitute for harsh cream in plunges, sauces, and different recipes.

6. Have a protein shake for breakfast

Numerous smoothies contain a ton of natural products, vegetables, or juice, however very little protein.

However, making a nutritious, high-protein shake is simple when protein powders are used. Whey, soy, egg, and pea protein are just a few of the many types of protein that are available on the market.

The most widely used type, whey protein powder, may help you stay full for longer.

Overall, 1 scoop (28 g) of whey powder gives around 17 g of protein.

A basic whey shake recipe is as follows:

  • 8 oz (225 g) of unsweetened almond milk
  • 1 scoop (28 g) of whey powder
  • 1 cup (150 g) of fresh berries
  • stevia or another healthy sweetener, if desired
  • 1/2 cup (70 g) of crushed ice

Blend all of the ingredients together in a blender until smooth.

Add flaxseeds, chia seeds, or unsweetened nut butter to boost the protein content even more.

7. Include a high protein food with every meal

It is essential to consume sufficient protein at each meal.

A few specialists suggest consuming 30-40 g of protein at every dinner. This amount keeps muscle mass longer and makes you feel fuller than smaller amounts you eat throughout the day.

The following are examples of foods high in protein:

  • meat
  • fish
  • poultry
  • eggs
  • legumes
  • soy products like tofu or tempeh

8. Choose leaner, slightly larger cuts of meat

The amount of protein in your meal can be increased by choosing leaner cuts of meat and slightly increasing portion sizes.

Additionally, your meal may even have fewer calories.

Take, for instance, the comparison of the nutritional content of these two 3-ounce (85-g) steaks:

Steak T-bone: Sirloin steak has 250 calories and 21 grams of protein: 150 calories and 26g of protein

9. Add peanut butter to your diet

Peanut butter is a delicious food that is high in protein and has a creamy texture. It goes well with a lot of different things.

The following have been linked to peanut butter:

Spreading 2 tablespoons (32 grams) of peanut butter on sliced fruit can increase the total protein content by 7 grams. However, it is essential to select natural peanut butter that contains no added sugars.

10. Eat lean jerky

Lean jerky is a quick and easy way to increase your protein intake.

However, it is essential to select a healthy variety. Jerky can be made from low-quality meat and often contains a lot of sodium, sugar, and preservatives.

A 2020 review recommends selecting meat from grass-fed animals. These might give you meat of a higher quality and more healthy omega-3 fats.

Lean jerkies contain around 9 g of protein for every 1 oz (28 g).

They are portable, ideal for traveling, and can frequently be stored without refrigeration for several months.

11. Indulge in cottage cheese

Curds is high protein food. 23 grams of protein and 176 calories are contained in a 210-g (1 cup) serving.

According to a 2015 study, cottage cheese is just as filling as eggs. Additionally, full-fat varieties are a good source of CLA, which has been linked to improved body composition and fat loss.

On its own, cottage cheese is a delicious food. In any case, you can likewise attempt it with slashed nuts or seeds, cinnamon, and stevia for a fast and simple breakfast.

Additionally, cottage cheese can be added to fruit salads or smoothies to increase the protein content, making it an excellent snack between meals.

12. Munch on edamame

Edamame refers to steamed soybeans that have not yet ripened.

Soybeans are popular among vegetarians and vegans because they contain more protein than other legumes. There are 188 calories and 18.4 grams of protein in 155 grams (cup) of edamame.

Kaempferol, a flavonoid, is also abundant in edamame. Kaempferol may have anti-inflammatory, anti-oxidative, and anti-depressant properties, according to a 2021 review.

Edamame is a delicious snack that can be purchased fresh or frozen. Stir-fries, salads, stews, and rice dishes all benefit from its addition.

13. Eat canned fish

Fish in a can is a great way to get more protein.

It is ideal for travel because it does not require refrigeration. It can likewise be delighted in as a tidbit or with a dinner.

A 3.5-oz (100-g) serving of canned fish contains around 19 g of protein and only 90 calories.

Omega-3 fatty acids can also be found in abundance in fatty fish like salmon, sardines, herring, and mackerel. These may assist with battling irritation and further develop heart wellbeing.

You can eat canned fish straight from the can, combine it with healthy mayo, serve it in a salad, or add it to an omelet, croquette, or pasta dish.

14. Enjoy more whole grains

Whole grains are rich in important nutrients, such as :

  • fiber
  • vitamins
  • minerals
  • antioxidants

Additionally, they may assist in increasing your protein intake.

For instance, cooked quinoa has 8 g of protein per cup (185 g) and cooked amaranth has over 9 g of protein per cup (246 g).

This is higher than the protein content of refined grains like white rice, which is just 158 g per cooked cup.

Different instances of protein-rich entire grains include:

  • buckwheat
  • couscous
  • wild rice
  • millet
  • teff

Try swapping these ingredients in for refined grains in recipes like pilafs, stir-fries, and grain salads.

15. Eat more legumes and beans

Protein, fiber, and antioxidants can all be found in abundance in legumes.

White beans, for instance, have 24.5 g of protein per 100 g (2.45 oz) serving, while lentils have 23 g of protein per 100 g.

Legumes can be added to chillis, sauces, patties, and salads by roasting them in the oven.

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