How To Incorporate More Protein


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Prep Protein For Easy Throw

Boosting Protein

Protein is one of the harder macronutrients to meet daily requirements conveniently since the most nutritious sources, such as meat, eggs, fish, dry beans, and lentils, need a little prep work. Set aside some time to prep proteins that can easily added to meals throughout the week and up the hunger-curbing power of salads, soups, and grain bowls.

Examples of proteins to prep for the week:

  • Hardboiled eggs

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.

New Research On Protein

A landmark systematic review recently published in the Journal of the American College of Nutrition suggests that consuming protein above current recommended levels helps prevent age-related bone loss, a condition known as osteoporosis. Current protein guidelines focus on preventing muscle loss as we age, but our study suggests we need substantially more to keep our bones strong, says lead author and George Mason University professor Taylor Wallace. The study showed a 16% reduced risk of hip fractures with higher protein intakes .

Thats a large dose of prevention for over 2 million osteoporotic fractures that occur annually in the United States. That is why Wallace recommends forgoing low fat or low carb breakfasts, and rather focusing on eating more protein at breakfast to stay healthy and energized.

Chicken and steak may not be what youre craving at breakfast, but dont count it out. Here are five ways you can up your protein in the morning.

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Average 46 To 56 Grams Per Day

Protein should represent about 10 to 35% of your daily calories, depending on your overall health and activity level. The average healthy adult should have .8-1.0 g/kg of protein each day. This means that an average woman weighing 150 lbs. should aim for 54 to 68 grams of protein each day. Its also best to eat a consistent amount of protein throughout each day rather than load up at one meal and go without for other meals. Your body loves consistency, especially in protein intake.

How Much Food From The Protein Foods Group Is Needed Daily

high protein

The amount of protein foods you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Most Americans eat enough from the Protein Foods Group, but need to select leaner varieties of meat and poultry and increase the variety of protein foods selected, choosing meats less often. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below.

Also Check: How Does Protein Help Build Muscle

Top Your Salad With High

Choosing a salad for lunch already puts you ahead of the health choice curve. Double down on the health benefits of greens and vegetableswhich are loaded with vitamins, minerals, and antioxidantsby topping your salad with a high-quality protein. Here are five fantastic options, with their protein content per 100-gram serving:

  • Chicken or turkey breast: 30 grams
  • Chickpeas: 15 grams
  • Eat Protein At Breakfast Lunch And Dinner

    Dont wait until dinner to start eating your protein, ensure that youre including a source of protein at breakfast, lunch, and dinner. Although you can certainly create a healthy breakfast without a ton of protein, if youre trying to increase your protein intake neglecting to include it in your morning meal will leave you playing catch up all day long. Instead, ensure that all of your meals include a source of protein to help ensure youre reaching your protein target by the end of the day.

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    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.

    Round Out Your Dinners

    Easy ways to incorporate plant-based foods into your diet

    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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    Tap Into The Power Of Protein

    Focusing on protein-packed foods can make a world of difference for appetite, blood sugar control and weight loss efforts. Focusing on incorporating a variety of protein-packed foods into your diet will give you the nutrition your body needs and get you one step closer reaching your weight loss goals.

    Neoras NEW Plant-Based Protein Powder is also a quick, convenient way to get your protein in. For more info on this new product, visit us HERE. For some incredible protein-packed recipe ideas using this new powder visit us HERE.


    What Is Pea Protein

    Pea protein is a powdered supplement that is made by extracting the protein from peas. Its often added to smoothies, baked goods, and other foods to increase the protein content.

    The protein found in peas is a high-quality protein, although it does not have the same amino acid content as animal proteins. This will be discussed in further detail in the following section .

    Pea protein has other benefits too, beyond increasing muscle mass. It can help promote a healthy weight, support heart health, and even provide certain nutrients like iron .

    Protein in general is vital for repairing and building muscles, which is why its a good idea to consume protein such as pea protein after a hard workout.

    Of all plant-based proteins, pea protein is one of the more easily digested plant-based proteins. Plus, pea protein works with nearly any diet. Most people experience no gas or bloating, thanks to its digestibility and lack of allergens.

    Not to mention, pea protein is completely vegan and gluten-free .

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    Use Protein Powder As Needed

    If youre struggling with the above suggestions, or are in the process of working on them, including a little protein powder in your diet is another great way to increase your protein intake. A single scoop of protein powder averages 20 grams of protein per serving, which is the equivalent to roughly 2.5 ounces of chicken, 3 ounces of steak, or 3 large eggs, making it a simple way to quickly boost protein intake. However, protein powder should always be considered a supplement to a healthy diet, not a replacement for one. So do your best to look for ways to eat more protein with real food and use a protein powder only as long as needed.

    Greek Yogurt Is Your Friend

    Are you plant

    In the dairy category, greek yogurts protein content is hard to beat. An average serving of nonfat greek yogurt has between 12 to 17 grams of protein. This makes it a great addition to everything from smoothies to pasta sauces, like this greek yogurt alfredo sauce. If youre a fan of yogurt parfaits, use greek yogurt to get an extra boost of protein. Sometimes, Ill eat cereal with greek yogurt instead of milk for a change.

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    How To Incorporate More Protein In Your Diet

    When I was younger, I always thought that protein was the macronutrient that gave you giant muscles and was the most important thing, on par with weights, to bodybuilders. I can definitely say that I was wrong about bodybuilders, but while I was right about protein being vital to building muscle mass, there are so many other benefits of protein.

    Protein is an important component when it comes to your bones, muscles, skin, and blood, and there are plenty of studies that show that protein does even more than just that. Eating the right kinds of protein has been linked to a lower risk of heart disease and diabetes. On the other hand, highly-processed meat and red meat has been found to increase the risk of cancer in addition to both heart disease and diabetes.

    The important thing here is to focus on how to incorporate the right kinds of protein in your diet. Some diets focus on a large protein intake compared to carbohydrates and fats, while others rely on protein taking up a smaller percentage of daily consumption. However, regardless of diets, it has been shown that as a whole most people do not consume enough protein.

    I would definitely suggest researching how many grams of protein is optimal for your diet depending on weight and activity level. The internet is sadly saturated with these calculators, but trying out a few will help you come to a general consensus.

    Below are some helpful tips on how to incorporate the right kinds of protein in your diet:

  • Roast Your Chickpeas

  • 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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    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.

    Use Animal And Plant Proteins Together

    How much protein, Protein based food, how to incorporate it in your day-

    When it comes to protein, you also dont need to choose. You can consume a combination of both animal proteins and plant proteins. Not only will this give you more options to choose from but pairing them together and consuming them in the same meal can really help to increase your overall protein intake. By building meals with chicken and black beans, or salmon and chickpeas, you can increase your daily protein intake, while increasing your fibre intake at the same time.

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    Looking To Incorporate Protein In Your Diet Choose Upfresh Kitchen

    If you want to make it even easier to incorporate protein in your diet, try our ready-to-eat meals at UpFresh Kitchen. Our tasty dishes take the hassle out of planning and cooking protein-rich meals on your own, while saving you money. Each meal is made with fresh ingredients and a variety of protein-rich choices, allowing you to choose the meals that fit best within your diet!

    Our menu changes every week, so you wont have to worry about eating the same dish over and over again. Simply order directly online and pick up your meals from one of our locations, or have them conveniently delivered right to your door. Click the button below to order your meals today!

    Lets learn how easy are Upfresh Kitchen Meal Preps

    Include A High Protein Food With Every Meal

    When it comes to protein, its not just the total amount you take in every day that matters. Getting enough at each meal is also important.

    Several researchers recommend consuming a minimum of 2030 grams of protein at each meal.

    Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day .

    Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh.

    You can also select foods from this list of delicious high protein foods to make sure you meet your needs at every meal.


    Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.

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    You Aren’t Getting Enough Quality Protein

    While plant-based diets are getting more attention these days for their health benefits as well as their positive effect on the environment, Americans are still eating way too much red and processed meats, a habit that’s linked to an increased risk of chronic disease and a shorter lifespan, per Harvard Health Publishing.

    Choosing a diet that emphasizes plant proteins â such as whole grains, beans, legumes and nuts and seeds â can provide amino acids as well as the fiber, vitamins, minerals and antioxidants we need to stay healthy and feel good.

    Are You Eating Enough Protein?

    Track your macros by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

    ICYMI: Amino acids are the building blocks proteins are made out of and help carry out protein’s important functions. There are both essential and non-essential amino acids: Our bodies can’t make essential amino acids and so we need to obtain them via our diets while non-essential amino acids can be made by eating foods with protein, according to the U.S. Food and Drug Administration .

    All essential amino acids can be obtained from plant sources, according to a May 2017 study published in the Journal of Geriatric Cardiology. Plant-based proteins may have lower levels of amino acids compared to animal proteins, but combining plant proteins can give you a complete amino acid profile in addition to other nutrients you won’t find in animal protein sources like fiber and phytochemicals.

    Fix It

    Vegetarian Choices In The Protein Foods Group

    Pin on Food

    Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate. Protein sources from the Protein Foods Group for vegetarians include eggs , beans, peas, and lentils, nuts and seeds , and soy products . For more information on beans, peas, and lentils, see Beans, Peas, and Lentils are Unique Foods.

    Recommended Reading: High Protein Meals For Muscle Gain

    The Best Way To Ensure You Get The Protein You Need

    Why supplement with essential amino acids instead of other protein sources?

    These supplements contain only active amino acids, meaning they can match or even outperform the health benefits associated with high-quality dietary protein. Your body can rapidly absorb them and put them to use right away. In fact, youll reach peak concentrations of essential amino acids faster when you take a supplement than when you consume a comparable amount of amino acids from dietary protein.

    One important note of caution: not all amino acid supplements are created equal. And some of the most popular options, like branched-chain amino acids supplements, dont contain all nine essential amino acids your body needs. To ensure youre not lacking in the specific amino acids responsible for vital bodily functions such as the production of neurotransmitters, blood flow regulation, immune function, and more, youll want to be sure to choose an amino acid supplement formulated to include scientifically optimized ratios of all the essential amino acids. You’ll want to be sure to choose Amino Co!

    Up to 25% off Amino

    Top Ways To Add More Protein To Your Daymorning Noon And Night

    The list of reasons to consciously increase your protein intake just keeps getting longer. Research shows that a high protein intake can increase muscle mass, support healthy weight loss, and improve your overall health.

    Increasing your protein intake can help with muscle growth, as well as making you measurably stronger. Protein also helps you build lean muscle and can counteract age-related muscle loss.

    Eating protein spurs your gut to produce PYY, a hormone that keeps you feeling full and satisfied. It also tells your body to release less ghrelin, the hunger hormone. And it boosts your metabolic rate, even while youre sleeping.

    Protein also supports your overall health. Adding more protein to your diet can even help you recover faster from injuries!

    Read Also: High Protein Low Fat Vegan Foods

    Keep Red Lentils Handy

    Grace Wong, RD, has a favorite protein player: red lentils! I always keep some red lentils in my pantry to throw into soups, stews, and curries for extra protein and fiber, she says. It takes 15 to 25 minutes to cook them, and they go well with almost every soup recipe I have. Speaking of fiber, here are 30 ways to sneak in fiber without even trying.

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