Adding more Protein to your diet

Protein doesn’t just help us in the gym; it also helps our bodies operate efficiently in our day to day lives.

We constantly hear talk about protein and how it is an essential macronutrient to keep us healthy and strong.

But why is it so important?

Protein helps us build and repair muscle tissue, aiding in our athletic endeavors, but it does so much more than that. Protein keeps our body functioning properly, helping to replace worn-down cells and carry nutrients throughout our bodies. It aids in the production of many essential enzymes, hormones, and other molecules that keep our bodies running optimally. 

Protein also keeps us satiated and plays a vital role in a weight-loss journey. Prioritizing our protein intake doesn’t just help us in the gym—it helps us in everyday life. 

Our protein stores need to be constantly replenished, so we need to be mindful of getting adequate protein throughout the day. This can be difficult at first, but here, we will consider a few ways to add more protein to a diet regime, outlining a few go-to meals and hacks. 

None of it has to be overcomplicated. Below, I will share some quick and easy recipes, as well as a few tips to help you reach your protein goals each day.

Meal-Prepped Protein

Before getting into specific recipes, many find it incredibly helpful to have pre-cooked protein ready and available for the week. Take some time to cook up chicken, beef, or whatever kind of meat (or meat-alternative) you enjoy. Freeze some and keep the rest ready in the refrigerator to add to any meal for an extra boost of protein. 

This can also help you avoid making unhealthy food choices when hunger hits. We all have those days when we come home and need something to eat right away. Many times, this will cause us to reach for an unhealthy choice. When high-protein food is ready and available, it gives us a healthy alternative.

Recipe: Greek yogurt chicken wraps

Making chicken wraps can be as quick and easy as making a quick and easy lunch with a lot of protein. 

For these, mix low-fat, unsweetened Greek yogurt in a bowl with avocado and lemon. Then, mix in your chicken and if you have some, tomatoes. Add this to a tortilla, and you have a great lunch that you can either make in less than five minutes at home or meal prep to take along on a busy day. 

Recipe: Smoothie

Smoothies are an excellent way to get protein and many other essential nutrients. Add frozen fruit, spinach, and honey (peanut butter optional) to make a base. Use water to blend. From there, you can add Greek yogurt and protein powder. If you would like to skip protein powder, use egg whites or additional yogurt. You may need to add more honey if you do not use protein powder. 

Smoothies are a great thing to have in the morning or at night, giving your body fuel for the day or capping off the night with a healthy and filling snack. 

Recipe: Protein mug cake

If you are someone that loves a sweet treat, this will be a good option for you. I love having a little cake at the end of the day, and making a protein mug cake is a great way to curb cravings and get in your protein. 

A base recipe would look something like this:

From here, I like to add some chocolate chips and occasionally some sugar-free chocolate pudding mix or additional Greek yogurt. It is also optional to top with whipped cream. 

Experiment with different mug cake recipes until you find one you like. Cook it in the microwave for 90 to 120 seconds to your desired consistency. Once you find something that you enjoy, you will find it not only makes you less likely to snack on unhealthy late-night treats but also gets you one step closer to your protein intake for the day. 

Recipe: Egg white Omelet

Want a decent serving of protein with breakfast? Simply cook ⅓ cups of egg whites in a buttered or oiled pan, then flip them over like a tortilla. Add cheese (ideally a lower-fat option), fold the egg whites, and cook like an omelet. Egg whites are a great source of protein, and depending on your goals, you could add a tortilla to the mix and create a quesadilla.

Sustainable diet habits come from finding meals you enjoy. For me, I love quesadillas (and really anything with cheese). So, I meal prep a week’s worth of egg white and cheese quesadilla for breakfast. It is quick and pre-measured so I know I am keeping up with my nutritional goals as well as getting a good serving of protein in right away to start the day. 

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