It can be hard to get enough protein every day.
But to build or maintain muscle, recover well from workouts, and have less hunger/fewer cravings, it’s important to find ways that work for you to get enough.
The amount that’s enough for most people is .7-1g of protein per pound of body weight.
One of the simplest things you can do to improve your health and lose weight is to increase your daily protein intake. Easier said than done. That’s why we’ve put together this list of nine tips to help you out.
9 Tips For Increasing Daily Protein Intake
1️⃣Have protein with your first meal of the day: Spreading your protein out over all of your meals means you’re more likely to hit your target. You’ll also feel satisfied longer.
2️⃣Eat the protein on your plate FIRST: Eating your protein first ensures you don’t fill up on other foods before finishing your protein.
3️⃣Have protein with each meal & snack: Otherwise you’ll have to play catch up later.
4️⃣Choose larger servings of leaner sources: Whatever your favorite lean protein source— eat a little more of it than you normally would.
5️⃣Add protein into meals that have little to none on their own : protein oats, egg whites+ oatmeal, protein pancakes, protein waffles, protein muffins, chia pudding. Lots of ideas for recipes to google here.
6️⃣Make it easy & convenient: Protein bars, hard boiled eggs, premade shakes, and greek yogurt are all things that don’t require much fuss at all.
7️⃣Prep protein-rich meals ahead of time: You won’t have to think about it the day of and you’re less likely to grab food that doesn’t serve your goals if you’re busy.
8️⃣Have a protein shake: Most people can get all of the protein they need from food alone, but protein shakes are a quick and convenient option that can be useful for people who struggle to get enough protein from their diet. These are also a great way to curb evening cravings.
9️⃣Add a variety of plant protein sources: Legumes, chickpeas and hummus, nuts and nut butters, chia seeds, and many more. All tasty and effective ways to mix things up especially if you get tired of eating meat.
About The Author:
Megan Sparacio is a certified personal trainer who writes on health and fitness. She has over five years experience writing well-researched pieces aimed at helping folks reach their fitness and lifestyle goals.
Megan is passionate about staying up-to-date with and communicating methods to help others make lasting changes in their physical fitness and behavior and mindset. In her spare time, she enjoys spending time with her family, running and lifting, and painting.
She currently lives in Tennessee and also works as an NASM Certified Personal Trainer.