Boost your protein intake with these 10 food ideas

Boosting your protein intake builds muscle — Photo courtesy of PixelsEffect / E+

Protein is a crucial nutrient that our cells need. It builds muscle, allowing our bodies to function optimally, yet most people don’t get enough of it. Knowing how much protein you need and the best sources to increase your protein intake isn’t as tricky as it seems. We break down simple ways to introduce more protein into your diet.

How much protein do I need?

The U.S. Food and Drug Administration (FDA) recommends that adults consume at least 50 grams of protein daily. The rule of thumb is 0.8 to 1 gram of protein per pound of body weight, according to Robin Taylor, founder of MVMNT Studio in San Diego, California. Taylor specializes in strength training, injury prevention, and nutrition for women.

However, she says this is a baseline for a person who has a mostly sedentary lifestyle. “If you’re exercising, walking, strength training, or living a more active lifestyle, you need more,” she adds.

And if you’re 50 and older, you can add even more to that total; research shows that older adults can benefit from 1.2 to 1.6 grams of protein per pound of body weight. “This increased need is due to changes in our body’s ability to utilize the amino acids in protein, which decreases as we age,” Taylor says. “Put differently, it keeps us out of nursing homes and moving under our own power for as long as possible.”

How to calculate your protein intake

Most of us need more protein than we are getting. Use the National Agricultural Library calculator to gauge your protein intake based on your age, activity level, and the number of calories you consume, so you’ll have a better idea of what to aim for. Most people need at least 50 grams of protein, which equals about seven large eggs, a half pound of chicken breast, or 2 cups of cooked lentils.

How to increase my protein intake

High-protein foods, like eggs, beans, and lean meats, boost overall health — Photo courtesy of rudisill / E+

You can probably get all your daily protein needs in one meal, but making sure you have protein throughout the day is best. Here are some creative options with high-protein foods to help you boost your daily protein intake.

Eggs

Eggs can be a fantastic source of protein; though, there are only about 6 grams of protein per egg. You can boost that by mixing in another source of protein, like low-fat cottage cheese, which has about 12 grams per half a cup. Add some leafy greens, like spinach, or other vegetables, like tomatoes, mushrooms, or peppers, for an additional nutritional boost.

Egg whites are also an excellent source of protein, and liquid egg white cartons make it easy to add them without wasting yolks. “Consider adding half a cup of pasteurized egg whites to your whole egg for an extra boost without added fat,” Taylor says.

Cottage cheese

In addition to mixing it into eggs, cottage cheese can be a great addition to many dishes to increase protein. Taylor suggests blending it into a smoothie for a creamy texture. Of course, you can eat it by itself, add pineapple, berries, and some granola, or use it as a veggie dip.

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Greek yogurt

With 10 grams of protein per 100-gram serving (about 2/3 cup), Greek yogurt makes a great high-protein breakfast or snack. Ideally, opt for plain, nonfat yogurt with no added sugar. Like cottage cheese, you can mix it into other dishes, add it to a smoothie, or use it as a veggie dip. A touch of honey can add sweetness to mitigate its tart flavor.

Protein shakes

Protein shakes make great additions to your diet — Photo courtesy of Farion_O / iStock Via Getty Images

Adding a protein shake to your routine is an easy way to get significant protein in one serving. When choosing a protein powder, avoid those with too much added sugar, and beware if your body responds poorly to artificial sweeteners. Choose a brand with as few additives as possible.

Try different brands if you feel bloated, nauseated, or crampy. The Yuka app makes it easy to scan a label to see what additives — and how much sugar and salt — are included.

Additionally, protein powders come in vegetarian or vegan, plant-based options. Taylor says whey protein powders derived from animals are well-researched and often well-tolerated.

Protein bars and protein snacks

Many protein bar brands promise a quick protein fix, but they also can contain too many calories or sugar. “Some protein bars are carb bars or fat bars, which is fine, as long as you’re informed about what you’re eating and why,” says Taylor.

You also can try making your own bars with protein powder, peanut butter, nuts, a little maple syrup, a few pretzels, and topped with a bit of salt.

Lean meats

While adding meat to your diet is a way to increase your protein intake, lean meats like chicken and turkey may be best, as beef and pork contain unhealthy trans fats.

If the idea of yet another chicken breast isn’t appealing, consider this handy trick: Boil a chicken breast until cooked, and then use a stand mixer with a paddle attachment to “shred” it. It’s fast and easy, and the shredded chicken can be used in different recipes for added protein.

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Beans and lentils

While beans don’t have as much protein as meat, they can boost a meal’s protein content. In addition to eating beans as a side, try these creative options: add extra to your favorite soup, mash them with a little sour cream or butter, or make them into a bean burrito. You can even try black bean brownies or mashing beans into morning oatmeal.

Lentils are a high-protein legume with a nutty flavor, extra potassium, fiber, and folate. They’re easy to cook and super versatile. You can use brown, green, or black lentils in soups, salads, curries, and pasta dishes. You also can sprout lentils in a mason jar and stuff them into sandwiches or blend them into smoothies.

Seafood

Grilled salmon is one high-protein seafood option — Photo courtesy of YelenaYemchuk / iStock Via Getty Images

Many types of seafood, including tuna, salmon, cod, halibut, shrimp, mackerel, and sardines, are terrific ways to increase your protein intake. Tinned or canned fish is an easy way to pack protein into sandwiches and salads. When preparing seafood, choose high-quality fresh or frozen seafood and grill, bake, or steam it to retain its nutritional value. It’s also important to note sustainability practices; search the Monterey Bay Seafood Watch database for recommendations.

Quinoa

Though quinoa isn’t a grain (it’s a seed in the amaranth family), it’s considered a whole-grain food. One cup of cooked quinoa provides 8 grams of protein and makes a tasty substitute for pasta or rice — or an addition to soups and salads. Be aware that quinoa’s natural coating, saponin, can cause bitterness and digestive issues for those sensitive to it, so it’s important to rinse it well before cooking it.

Peanut butter powder

One of my favorite ways to add extra protein is to add a couple of tablespoons of peanut butter powder, such as PB2 Powdered Peanut Butter. This powder reduces the fat in regular peanut butter, making it much easier and less messy to add to a smoothie or other recipes.