If after your protein intake inventory, you are finding yourself a bit short when it comes to protein recommendations, here are some tips that might help.
Make your animal protein portable: While animal protein (beef, chicken, turkey, pork) provides you with the most bang for your bite, the prep time alone can be a huge deterrent. And lunch meat has its downsides. One of the easiest things to do is an advance prep of your protein. If you are cooking steak, pork chops, or chicken breasts for dinner, go ahead and cook a few extra that you can slice up and use as a topping for your lunch salad or as a midday snack.
Make your eggs portable: Eggs for breakfast are great but away from the house eggs are a bit more challenging. Consider boiled eggs, egg muffins, or sous vide egg bites as a portable option for away from home protein intake.
Change your type of yogurt: switch from regular yogurt to greek or icelandic yogurt and you can add between 12 and 20 extra grams of protein from conventional yogurt. Switching to cottage cheese adds 16 grams of protein compared to traditional yogurt.
Switch to a higher protein cheese: Here are the cheeses that have the highest protein per 100g: Parmesan, Swiss, Pecorino, Edam, Gouda, Mozzarella, Glouchester, Colby, Halloumi, Blue, Brie, Feta, Cottage, Ricotta.
Know your high protein seeds, these come in as the top 6: Pumpkin, Hemp, Sunflower, Flax, Sesame, Chia.
Consider easy protein add-ons for your dishes: Canned salmon or tuna, chopped nuts, chia seeds, hemp hearts, shredded cheese, tofu, peas, edamame, and hummus can be added to your dishes to put extra grams of protein into meals. A salad with 1 cup of frozen green peas and 3 TBSp hemp hearts can add 14 grams of protein.
Protein packed snacks that are ready for travel: String cheese, vegetables or whole grain crackers with nut butter, and homemade trail mix with your favorite nuts and seeds, canned salmon, sardines, or tuna, cheese slices, chia pudding.
Remember that vegetables have protein: Here are some that have at least 4 grams of protein per cup: Green peas, Spinach, artichoke, corn, avocado, asparagus, brussels sprouts, mushrooms
