Choose Quinoa Over Rice Or Pasta
Quinoa is considered a complete protein because it contains all the essential amino acids we need. The seed is packed with about 8 grams of protein per cup. Swap quinoa for rice or pasta, or, add it to soups, salads, or even muffins and pancakes for extra nutritional value, Lesht recommends. Considering how many meals are better with a base, swapping your usual brown-rice habit for protein-packed quinoa will add a good chunk of protein to your diet.
Easy Ways To Increase Protein Intake
Blog> Videos> 12 Easy Ways To Increase Protein Intake
Protein is one of the three macronutrients essential to our diet, in addition to carbohydrates and fats. Although general guidelines for protein intake recommend about 50-60 grams per day, there are several groups who need more than this. Those who exercise regularly, are recovering from injury, are very active, or trying to build muscle all need more protein than the basic recommended level. This article has 12 simple ways to increase your protein intake.
Can You Eat Too Much Protein
For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein . This is because, in the long term, consuming too much protein might lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem. However, research in this area is mixed and it is likely that other factors may influence outcome, such as whether the protein is of animal or vegetable origin and how balanced the diet is in terms of vitamins and minerals.
One of the main issues with our Western diet is that our breakfasts and lunches are often low in protein but high in carbohydrates, with a protein-packed evening meal. It is better to spread your protein intake throughout the day. Try our suggestions for high-protein breakfasts, high-protein lunches and high-protein dinners.
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The Best Protein Sources
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
It’s a good idea to change up your protein foods. For instance, you could have salmon or other fish that’s rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here’s how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 12.4g
3 ounces tofu, firm: 9g
1/2 cup cooked lentils: 9g
2 tablespoons natural-style peanut butter or almond butter
3 oz skinless chicken breast: 26g
3 oz fish fillet : 17-20g
1 ounce provolone cheese: 7g
1/2 cup cooked kidney beans: 7.7g
1 ounce almonds: 6g
4 ounces low-fat plain yogurt: 6g
4 ounces soy milk: 3.5g
4 ounces low-fat milk: 4g
Round Out Your Dinners
You dont have to get all your protein from meat side dishes also can be a good source of nutrients.
Many ancient grains, like quinoa, contain high levels of protein. If youre a vegetarian, these grains will add both substance and protein to your diet. For a simple dish, cook quinoa in chicken stock with basil and oregano. Beans are also a good option.
When it comes to adding protein into your diet, variety is key. If you get bored with what youre eating, youre likely to skip the protein entirely. Instead, think about how to increase your protein intake creatively. Keep snacks and meal options on hand to satisfy your cravings and keep your body strong.
For more information on getting more protein into your diet, consult with a nutritionist at UPMC.
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Eat More Complete Plant
Skip the protein shakes in favor of quinoa and chia seeds. Both are complete plant-based proteins that are easy to incorporate into snacks and meals: Substitute quinoa for rice, add it to homemade veggie burgers, or use it to beef up a vegetarian chili recipe. Chia are great for making puddings, as an egg substitute in baked goods, and tossed into smoothies.
Sneak Tofu Into Puddings
Trust us on this one. You can even find a premade optionregistered dietician Grace Wong loves the Sunrise brand, which comes in maple caramel, custard, banana, peach, mango, coconut, almond, and lychee. Its also a snap to whip some up on your own. Tofus silken texture and mild taste make the perfect base for any flavor you can think of.
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Incorporate Protein Ingredients In Recipes
Try incorporating ingredients such as chickpeas, quinoa, kidney beans, nuts and low-fat dairy products in your recipes whenever possible. If you know a recipe quite well then you should have no problem subbing out one product for another. Protein ingredients can also be added in on their own if you cant take away from the original recipe.
We suggest adding cashew nuts to chicken curry recipes, they dont affect the taste but are a great way of adding extra protein. Use natural greek yoghurt as the base for your sauce where possible.
Or, add kidney beans to fajitas, we do this often and we barely notice they are there. We think they work best with beef fajitas, but try chicken if you prefer chicken.
How Much Protein Should I Eat
For most people, a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. For weightlifters and strength athletes, 1.4 2g of protein per kg of body weight is recommended per day, with a recommendation of 1.2-1.6g of protein per kg of body weight per day for endurance athletes. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.
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It Keeps You Fuller Longer
Protein curbs hunger because when its consumed, your body releases certain hormones and enzymes, which create a sensation of fullness, Glover says. So eating mediocre amounts of protein means youre more likely to be hungry soon after your meal or snack and have cravings and less energy.
The benefits of adding more lean sources of protein to your diet are plentiful. First, protein has a satiety factor, meaning that anchoring your plate with protein can help you feel fuller until your next meal, Rodriguez says.
Swap Your Bread Slice For Ezekiel Bread
Confession: We’re diehard fans of Ezekiel Bread. So much so that we even wrote about the 15 Reasons People Are Obsessed with Ezekiel Breadand no, they didn’t pay us to do so. Among the many benefits of these sprouted slices, there are 4 grams of protein per slicemeaning you’ll score 8 grams with a sandwich. It’s literally better than any other sliced bread.
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How To Add More Protein To Your Vegetarian Diet
3 Minute Read
There are many ways to get more protein into your vegetarian diet it just takes a little planning.
Protein provides energy and helps your body function properly. Its one of three macronutrients that the human body requires. The other two macronutrients are fats and carbohydrates.
You can get protein either through meat or plants, but studies show that eating protein from plants is often healthier. A 2016 Harvard University study of more than 131,000 people showed that those who got their protein from plants had a lower risk of death from heart disease and other causes. This was especially true among people who had at least one unhealthy lifestyle factor, such as smoking, heavy drinking, being overweight or obese, or lack of exercise.
Vegetable Salad And Soup
Adding seeds, nuts like almonds and walnuts, soaked lentils and sprouts is a great way to enrich your soup and salad with protein. Soups are easy to prepare, and vegetables and dal combinations like moong, toor, masoor, etc., make soups tasty and a high-protein option. Adding lentils thickens the soup without affecting the taste yet increasing your protein intake.
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Try One Of Those New Meat Snacks
Yes, meat snacks are a thingand we’re not just talking about those rubbery beef jerky sticks from the gas station. Tons of new options are popping up and many of them are seriously impressive, thanks to their omega-3, vitamin B12, and iron levels that all come in a portable package. These are the 14 Best Protein-Packed Meat Snacks that we approve ofbecause, no, Slim Jims definitely don’t count.
Make Savvy Protein Swaps
You dont have to overhaul your diet to get more protein in often, the simplest swaps are the easiest to sustain!
Making high-protein food swaps, whether in the kitchen or when snacking on the go, is an easy way to increase your protein intake while still enjoying your favourite meals and foods.
So consider swapping out the lower protein option for its higher protein alternative:
- Toast for breakfast Purition for breakfast
- Plain/flavoured yoghurt Greek yoghurt
- Coconut yoghurt Soy yoghurt
- Oat milk Soy milk
- White rice Quinoa
- Soft cheese Cottage cheese
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Add Quinoa And Black Beans To Homemade Veggie Burgers
Move over, beef burgers veggie burgers with quinoa and black beans are packed with fiber and have anti-inflammatory properties. No, you won’t get that juicy, beefy taste, but you might be pleasantly surprised by how much better you feel afterward. If you’re feeling a little nervous about making your own patties, then start by scoping out our guide to the 32 Best and Worst Veggie Burgers.
High Protein Diet For Elderly Lunch Ideas
To add protein to lunch for elderlies here are some ideas to try:
- Salads are a great option to add protein foods to. You can make scrambled egg salad, or salads with nuts and seeds, chicken salad, cottage cheese salads and more. You can also sprinkle protein powder for elderly on chopped salads for best results.
- Try replacing carbs with protein by using salami rolls or meat rolls to make delicious wraps filled with veggies.
- When serving rice, top it with egg or boiled chicken. Add paneer chunks or soy chunks to a vegetarian biryani or pulao. Be generous with the proteins and restrict the carbs.
- Beans are a great source of protein, you can use them generously in mixed veggies and rice or pastas.
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Eat More Fish And Shellfish
Which types are best? Since nearly all seafood is high in protein yet low in fat and carbs, the choice is up to you.
However, if you want to maximize protein per calorie, shrimp, crab, and lobster are your best shellfish options. Indeed, more than 85% of their calories come from protein. Whitefish halibut, flounder, and tilapia, among others also have impressive protein percentages of around 80% or more.
Even fatty fish like salmon and sardines provide more protein and less fat than many types of meat. If possible, go for wild-caught salmon, which contains far less fat than farmed salmon.
Although seafood can be pricey, canned fish and shellfish are economical and convenient. As a bonus, all canned salmon is wild-caught rather than farmed.
Bottom line? Select seafood based on personal preference, availability, and your budget. The only types to avoid or strictly limit are fish very high in mercury, such as King mackerel, bigeye tuna, swordfish, and shark.
If you like, add your favorite herbs, some Greek yogurt, or a squeeze of lemon to enhance flavor. Adding a small amount of mayonnaise or a vinaigrette to canned tuna can improve taste and reduce dryness.
Also, be sure to try our delicious high-protein seafood recipes:
Sprinkle Pumpkin Seeds Over Your Salads Or Oatmeal
“Eating a handful of pumpkin seeds each day will provide you with the recommended daily nutrients such as proteins, amino acids, minerals, fibers, vitamins, and complex carbs,” Harju-Westman explained. These seeds can be roasted for 30 minutes and added into your lunch salad or sprinkled onto your morning oats, she said.
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Add Tofu As A Smoothie And Shake Thickener
Tofu doesn’t have to just be scrambled into a stir fryyou can use it as a thickener in shakes and smoothies, as well as a base for dips and soups. A half a cup of the stuff will give you 10 grams of excellent, flavorless protein, but make sure to choose a tofu that doesn’t use the coagulating agent magnesium sulfate, which has been shown to cause cancer in lab animals. Tofus that use nigari salts, lushui, or clean sea water as a coagulating agent are safer choices. Once you found that better-for-you product, find your new favorite shake recipe with this list of 23 Best Protein Shake Recipes!
Easy Ways To Add More Protein To Your Plant
I recently hosted a chapter-by-chapter tour of my cookbook in a private Facebook group. It was so much fun connecting with people whove bought the book and seeing what they do with the recipes.
Im also answering their questions, like this one: You recommend 20 to 30 grams of protein for each meal yet many of your recipes are half that. How do you suggest we make up for the shortfall?
Sharing the answer here too, but for perspective, lets start with
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Add Cheese Nuts Or Seeds
Some foods that add flavours are naturally high in protein themselves. Good examples are strong cheeses like blue cheese as well as nuts and seeds.
As well as protein, cheese is full of calcium and other micronutrients, including Vitamins A, D and B12, which also help maintain strong bones. Cheese can be easily added to soups, salads, pasta or mashed potatoes.
Nuts and seeds can be added to breakfast cereals, salads and desserts such as yoghurts, and can provide an interesting texture as well as added flavour. Nuts and seeds are good sources of plant-based protein, and are also high in healthy fats, fibre, and many vitamins and minerals, and can reduce risk of many chronic conditions, such as cardiovascular disease and type 2 diabetes. However, nuts and seeds may not be suitable for everyone , but cheese is soft and full of flavour.
Top Crackers With Nut Butters Or Cheese
You have Wongs permission to eat cheese and crackers to fill you upjust remember to make sure your meals are balanced throughout the day, so you dont overdo it on calorie intake. If cheese upsets your tummy, go for peanut butter and crackers, as a way to make sure youre fulfilled when there are still hours to go until dinner time.
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How Do Vegetarians Get Enough Protein
Vegetarians may be at risk of having a protein deficiency, so its important to incorporate more plant-based protein into your diet.
According to the U.S. Department of Agriculture , most adult women should eat about 5 ounces of protein a day, while most adult men should eat between 5.5 and 6 ounces. One egg, one tablespoon of peanut butter, or half an ounce of nuts or seeds is equal to one ounce of protein. Meeting these goals can be done easily by adding plant-based proteins to every meal.
The USDA recommends building your meals around proteins such as beans, lentils, and rice. Think about which of these foods you like and how you can incorporate them throughout your day. Here are some examples of plant-based protein sources for you to try:
After choosing your favorite protein sources from the list above, start looking for recipes to try for breakfast, lunch, and dinner. Be adventurous and add new items to your grocery list. Its a lot of fun to research recipes before heading to the supermarket.
For more information on maintaining a healthy diet, consult a registered dietitian at UPMC.
Why Is Protein For Elderly Needed
We need to ensure high protein foods for elderly with as much diligence as we do for everyone else in the family because of the following reasons:
- Our bodies at all ages rely upon protein for basic functioning.
- Seniors need a protein-rich diet in order to maintain their muscle and bone strength.
- Proteins are the building blocks of our body and are hence required for tissue regeneration, repair, and muscle build-up.
- As the body starts to age protein is required to help it maintain balance and agility.
- A high protein diet for elderly helps build their resilience to diseases and ageing
- Proteins help seniors heal faster from surgery, inflammation, and injury.
- Seniors who regularly consume protein powder for old age or are conscious of consuming protein-rich foods usually have better hair, skin, nails, and muscle strength.
- A good protein intake helps maintain a healthy vision for a longer time.
- Proteins play a vital role in maintaining hormonal balance and digestive health.
- High protein foods for elderly also help to balance the level of their body fluids and keep them in check.
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