A high protein diet can help us with injury recovery, muscle gain and weight loss. There are lots of ways to get more protein into your diet. This post lists a few different ways to increase your protein intake.
An average egg contains about 6 to 7 grams of protein. Eggs also contain a variety of other nutrients including vitamins and minerals, making them a very healthy protein source.
You’re unlikely to get bored of eggs, because there are so many different ways to prepare them. You can boil them, fry them, poach them, scramble them or make an omelette out of them. While typically eaten in the morning, eggs can also be incorporated into lunch and dinner by serving them with salads, mixing them into rice or even mixing them into pasta.
Nuts are another great source of protein. Half a cup of peanuts can contain over 20 grams of protein alone. Like eggs, nuts also contain plenty of vitamins and minerals.
On top of making a great snack, nuts can also be incorporated into many meals. They can be sprinkled on salads, added to pasta dishes or mixed into curries. You can also enjoy nut milk and nut spreads (such as peanut butter). Just try to avoid nuts that have been salted or sweetened if you want to keep them healthy.
Shake it up
Shakes and smoothies can be a great way to get some protein into your diet. Shakes are typically more fattening as they contain milk – although using a vegan milk may make them healthier.
Smoothies are typically made from fruit and vegetables. However, you can create a protein smoothie by adding ingredients such as protein powder, peanut butter, mixed nuts or seeds.
Keep it lean
Meat is an obvious source of protein, however you need to be careful of its fat content – particularly if your goal is to lose weight.
Lean slices of meat will give you the protein you need without containing too much fat. Such meats will usually be advertised as ‘lean’ or ‘low fat’ so you’ll know which ones to choose. Chicken and turkey are typically some of the least fatty options.
Fish is another great source of protein. It also contains various other nutrients such as omega-3 which can help fight inflammation and reduce fat in the liver.
Tilapia, cod, sole and flounder all have a low fat content and high protein content, making them good options if you want to lose weight. In general, fish is typically a healthier source of protein than meat.
Choose the right cheese
You can also find a lot of protein in cheese, however some cheeses can also contain a lot of fat, so you need to limit them.
Cheeses that have more protein than fat include feta, parmesan and cottage cheese. Mozzarella and goat cheese also have a relatively low fat content. These are the best cheeses to incorporate into your diet if you’re craving some cheese but want to watch your waistline.