Easy Ways to Get in Protein

Do you think you’re getting enough protein in your daily diet? 

Sometimes the most significant difference can come from the smallest change. One of these low-hanging fruits that can make a major impact on your weight and energy is protein. 

Why does it make a difference? It’s because protein is the most satisfying macronutrient. It also burns the most calories when your body is digesting and metabolizing it compared to carbohydrates and fats. 

It calms your hunger hormones and ensures your appetite is stable and diminishes major cravings. 

It also helps build muscle mass. But… protein consumption won’t just automatically give you bulging biceps or abs of steel.  You have to include some sort of exercise protocol that is working those muscles. The more muscle mass you have, the higher your metabolic rate is at rest. Yep, that means you burn more calories by sitting on the couch!

Protein is especially important in the morning. Studies have shown that including about 20-30g of protein in the morning leads to weight loss and decreases cravings throughout the day. 

If you are looking to lose weight, a focus on adequate protein intake will ensure that you maintain your muscle mass during your weight loss phase. 

Protein requirements

Protein requirements will depend on your age, sex, health, and your activity level. However, the general guidelines for protein requirement are significantly underestimated. In reality, you should be getting about 1.0-1.5g/kg body weight each day. And if you are active, then you may be needing even a bit more. 

WAYS TO INCREASE PROTEIN:

Here’s a list of 7 easy ways to increase your protein intake that won’t require any extra work on your part.

• Protein Powder – I’m putting this first not because it’s the most important but because it’s so easy! It’s probably the least important because protein powder isn’t exactly “real food”, but it makes it so quick and easy to get in an extra 20 gram of protein or more. I recommend the plant-based brand Truvani. Use the code ‘kylie’ for $10 off.
  
• Collagen Peptides – Truly one of the easiest ways to get protein in. Similar to protein but often comes unflavored. It will blend into just about anything including hot drinks or soups or smoothies. One scoop is about 10g protein.
• Hemp seeds – They are great because they don’t have much flavor, and they don’t congeal like chia and flax. To make this a quick and easy protein, you can keep a jar on your counter and sprinkle them on all dishes, like salads, stir frys, eggs, soups etc. Also if you don’t love protein powder, this can be a great protein replacement in your smoothies. 3 tbsp of hemp seeds gives you about 10g protein.
• Hard Boiled Eggs – Easy and quick to make and eat. You can prepare a batch ahead of time and have them as an easy grab-and-go snack. I like to just sprinkle mine with a little sea salt or a dollop of Dijon. They’re also nice to have on hand to whip up a quick egg salad for lunch or a mid-afternoon snack. Mix with some avocado and yum! 1 large egg = 6-7g protein
• Tempeh – This is a fermented soy product, and therefore healthier and easier to digest. You can slice it and place in a toaster oven or saute with a bit of olive oil. It makes for an easy delicious snack. Or you can add on top of a salad or with some cauliflower rice.
• Cottage Cheese or plain Greek Yogurt – If you can handle dairy, this is a no-brainer. Both contain about 20g protein/cup. Yogurt is easy to whip up a quick dip for veggies or use for parfaits with berries, nuts, and chia seeds. Cottage cheese is great to spread on a Wasa cracker with turkey and avocado for a fast lunch. It also pairs well with toppings like the yogurt does. Both are perfect for snacking, too.
• Bone Broth – You can sip bone broth on its own (10g protein for 1 cup!), although it may not be everyone’s cup of tea. I keep bone broth on hand to make a quick Hot Sour Egg Drop Soup (loaded with protein!) or to add to veggie soups for a big protein boost. You can also cook your grains – rice, quinoa, barley, etc – in bone broth to add lots of protein and flavor to your carbs.

Don’t skimp out on getting in your protein! It is an incredibly important piece of the puzzle to help you reach your health goals whether that includes weight loss, gaining muscle, or maintaining your weight or muscle mass.