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15 Ways To Increase Protein Intake, According to a Dietitian
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You can eat more legumes like beans and lentils for a high-protein plant-based option.- Try swapping regular yogurt for Greek yogurt to double your protein intake.
- It is important to aim for at least 25-30 grams of protein a day, but many people need more than this.
How to increase your protein intake starts with eating more legumes, nuts, and seeds. These foods are rich in protein, which supports your muscle and bone health.
1. Add Protein to Every Meal and Snack
You should pair every meal and snack with a protein source. Regularly eating protein-rich foods helps you feel full and stabilizes blood sugar between meals. Including high-protein foods at each meal can help you reach your protein intake goals and support muscle growth, satiety, and blood sugar regulation.23
There are many animal and plant-based protein sources to choose from, many of which are ready-to-eat. Adding 2 tablespoons of peanut butter to a snack of sliced apple will boost the protein content by 7 grams.4 A half-cup of tuna to green salads or grain bowls will add about 20 grams of high-quality, filling protein to the dish.5
2. Eat More Legumes
Legumes, including beans and lentils, are one of the richest sources of plant protein you can eat. They are rich in protein and fiber, promoting feelings of fullness. Legumes are also rich in nutrients often not found in animal-based protein sources, like vitamin C, folate, and magnesium.6
A half-cup serving of cooked pinto beans can provide 7 grams of protein.7 A three-quarter cup serving of cooked beans is comparable to the amount of protein found in meat.
3. Swap Cereal for Higher-Protein Options
There are exceptions, but most breakfast cereals are low in protein. A 1-cup serving of Cheerios contains just 3.5 grams of protein.8 Swapping cereal for higher-protein breakfast dishes can help you increase your daily intake.
A simple breakfast made with one 7-ounce container of plain Greek yogurt, 1 ounce of pumpkin seeds, and 1 cup of raspberries contains 30 grams of protein and takes just minutes to prepare.91011 Not only is this a more nutritious choice, but the fiber and protein will help you stay full until your next meal or snack.
4. Add Collagen to Your Coffee and Tea
Research has shown that collagen supplements can offer several benefits. They may improve skin health, increase bone mineral density, and manage osteoarthritis symptoms.121314
Collagen is tasteless, and you can add it to hot and cold drinks like coffee, tea, and smoothies. You can also use it in chia pudding, energy balls, and overnight oats. Collagen peptides provide around 12 grams of protein per 14-gram serving.15
5. Use Nuts and Seeds in Plant-Based Recipes
Nuts and seeds are convenient, ready-to-eat sources of protein. You can enjoy them on their own as a snack or add them to salads, oatmeal, and baked goods for a boost of plant-based protein.
The protein content of nuts and seeds varies. Pumpkin seeds, almonds, pistachios, and hemp seeds are among the richest sources. Hemp seeds provide nearly 10 grams of protein per 3-tablespoon serving.16
6. Buy Greek Yogurt Over Regular
Switching from regular yogurt to Greek yogurt is a simple way to increase your protein intake. Greek yogurt is thicker and more concentrated than regular yogurt. It also contains more than twice the amount of protein per serving. A 7-ounce container of Greek yogurt provides 20 grams of protein.10 The same serving of regular yogurt contains just 9 grams.17
Greek yogurt is also lower in carbohydrates than regular yogurt.1017 It can be a good choice for people who need to manage their blood sugar levels, such as those with type 2 diabetes.
7. Eat High-Protein Carbohydrates
Carbohydrates like white pasta and white rice are relatively low in protein. One cup of white rice provides just 4 grams of protein.18
Prioritizing high-protein carbohydrates is an easy way to increase your intake of this important nutrient. Try out options like quinoa and bean-based pasta. Pairing these choices with foods like chicken, fish, and beans will boost the protein content of your meal even more.
8. Buy Easy-To-Use Proteins
A lack of accessible options might be a contributing factor if you find it hard to eat enough protein. Keeping easy-to-use protein sources on hand can make meal and snack time easier and help you eat more protein throughout the day.
Try pre-cooked canned beans and lentils, cheese sticks and slices, nut and seed packets, and canned seafood products like tuna, salmon, and sardines. You can use these options to create high-protein meals quickly when you are short on time.
9. Use Protein Powder in Low-Protein Dishes
Protein powders can make smoothies and shakes more filling and nutritious. Most options provide around 25 grams of protein per serving.19
Protein powders also make an excellent addition to recipes like overnight oats, chia pudding, plant-based yogurts, and baked goods like muffins and bread. Choose protein powders that are free from added sugars whenever possible. Many protein powders are sweetened with stevia or monk fruit, both of which are blood sugar-friendly sweeteners.
10. Use High-Protein Pasta
Most types of pasta provide around 6 grams of protein per cooked cup.20 Pair pasta with high-protein ingredients like beans and chicken. You can also swap regular pasta for pasta made with beans or lentils.
Legume-based pasta is much higher in protein than regular pasta, with up to 14 grams per cooked cup.21 The protein content makes it much more filling, so you will need less pasta to feel satisfied. Research has shown that higher-protein diets have been shown to be effective for promoting weight loss.22
11. Use Bone Broth Instead of Water When Cooking Grains
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 8 grams of protein per cup, which is 3 grams more than the same serving of regular chicken broth.2324 You can enjoy bone broth as a hot beverage or use it to cook grains like rice and quinoa and as a protein-rich base for soups.
12. Add Blended Lentils to Soups and Pasta Sauces
Pasta sauce is nutritious but low in protein, with just 1.84 grams per half-cup serving.25 Blending cooked lentils into pasta sauce is an easy way to get more protein and helps make your meals more nutritious and filling. One cup of cooked lentils contains 18 grams of protein.26
Blend 1 cup of cooked red lentils into 2 cups of pasta sauce using a blender or immersion blender. Lentils are mild-tasting, so this recipe is a safe choice for both children and adults.
13. Make Your Own High-Protein Salad Dressings
Dressings add flavor and nutrients to salads but are usually low in protein. Try making your own salad dressings at home using high-protein ingredients like Greek yogurt.
You can blend Greek yogurt with fresh or dried herbs, olive oil, and lemon juice to make a simple yet tasty salad dressing. Try blending soaked raw cashews with lemon juice, water, herbs, and garlic to create a creamy, protein-rich vegan salad dressing.
14. Keep Protein-Rich Snacks On-Hand
Stocking your kitchen, car, and work desk with healthy, high-protein products can ensure you always have a protein-rich snack on hand when hunger strikes. Research has shown that protein-rich snacks may reduce your overall calorie intake and promote fat loss.27 Opt for turkey sticks, roasted chickpeas, protein bars, individually packaged roasted nuts, or nut butter packets.
15. Give Your Favorite Baked Goods a High-Protein Makeover
Baked goods like muffins and bread are usually low in protein. It's easy to boost the protein content by making a few simple substitutions. Use almond or buckwheat flour instead of white flour to increase the protein content of muffins, cookies, and cakes.
Protein powder, Greek yogurt, and seeds are other high-protein ingredients that you can add to baked goods to boost their protein content. Just be sure to follow recipes carefully. Changing the ingredients can alter the taste and texture of the finished product.
Try this delicious tasting, third-party tested, and budget-friendly whey protein powder to boost smoothies, yogurt, oatmeal, baked goods, and more protein content. Each serving contains 24 grams of protein and is sweetened with sugar substitutes, so it has no added sugar.
Unflavored collagen powder is a great, versatile option to increase the protein of various foods and beverages without changing the flavor or texture. This product is NSF Certified for Sport, Informed Sport Certified, and contains 15 grams of protein per serving from grass-fed bovine.
Why You Should Prioritize Protein in Your Diet
You should prioritize protein in your diet because this macronutrient is essential for several bodily functions. Protein builds strong bones and muscles and supports skin health.28 It also helps keep you full until your next meal or snack, which can aid in weight loss.27
Some evidence suggests that the optimal protein intake for most active adults is 1.2-2 grams of protein per kilogram (0.54-0.9 grams per pound) of body weight a day.29 Older adults and those who follow restrictive diets may have a hard time meeting their daily protein needs. Athletes and growing adolescents also need additional protein to support overall health and facilitate muscle growth.
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