Since I started working out consistently, I have struggled to find easy and affordable ways to increase my protein intake. Fitness experts argue that getting enough protein is vital for muscle growth, so I have always prioritized getting enough daily protein. Different factors such as weight, activity and fitness levels influence each individual’s recommended level of protein, but 0.6–1.0 grams of protein per pound of body weight (1.4–2.2 g/kg) is usually recommended for those looking to build muscle. It can be difficult to find the time to plan, shop, and cook high-protein foods and snacks, so I’ve compiled a list of 6 easy ways to subtly boost your daily protein intake.
High Protein Grab n Go items
The easiest way I’ve been able to up my protein intake on the go has been to snack on quick, high- protein snacks. Granola bars, string cheese, beef jerky, and nut mixes are easy snack items that can be grabbed on the way out to class and in between meals. Personally, I eat a granola bar on the way to class, and then pack a few extra beef jerky and nut mixes in case I’m hungry on campus. Recently, I have been having a lot of success with protein hot chips that satisfies the craving of Hot Cheetos while also boosting my protein intake up by 20 grams.
Breakfast Items
As the most important meal of the day, breakfast is an important meal to have a lot of protein. I have replaced bacon with turkey bacon, yogurt with greek yogurt and granola, and juice with protein smoothies. Making these choices without having to sacrifice taste has left me feeling more energized and ready for the day. I have also noticed less midday crashes as well as cravings.
Swap Carbs for Protein-Rich Alternatives
Chicken alfredo has always been my favorite meal, but in the past I have struggled trying to find ways to make it healthier than most traditional recipes. I tried swapping the usual pasta options for high-protein lentil pasta, and there was barely any change to the taste. I found this as another easy trade for higher protein. As a bonus, I swapped the usual high-fat creamy alfredo sauce for my own cottage cheese, mozzarella sauce blend which was just as rich and creamy. Choosing chickpea pasta, lentil-based chips, or quinoa instead of traditional carbs can increase your protein intake immensely.
Use Protein Supplements and Powders
Supplements and powders are a quick way to consume protein. While some may not like the taste, there are still ways to blend and supplement protein powder in your day to day foods such as oatmeal, smoothies, and even coffee. Stores such as GNC and Costco sell protein milk powder that can be added with or without flavor. So far, I have tried vanilla, chocolate, cold brew, and even brown sugar protein powders and have enjoyed them all. These powders are usually a bit pricer, but I recommend these supplements especially if you’re on the go and looking for a quick source of a lot of protein.
Dessert Items
I used to think dessert could only be an unhealthy food genre, until one day I strolled down the ice cream aisle and found a 50g high protein ice cream. Still packed with sugar, I bought the cartoon of ice cream to treat myself, and still buy it till this day as I can consume more protein while enjoying a nice sweet treat. If you want to reduce your sugar intake, many people use greek yogurt for extra protein. Incorporating nut butters, such as peanuts, almonds, and cashews also provide richness to other desserts such as cookies and brownies.