Eating lots of protein can help maintain, repair, and increase muscle mass. It also contributes to circulatory health, tissue repair and can help build a robust immune system. Protein intake is very commonly monitored by the likes of bodybuilders or those keeping fit and looking to lose fat and gain muscle.
It’s also suggested that people nearing middle age may benefit from getting a little extra protein to counteract the muscle loss that usually comes with aging. It is equally important, however, not to overdo it as it can do more harm than good. A high protein diet may also be an aid to weight loss as replacing carbohydrates and fat with protein can reduce hunger hormones.
Many foods contain high levels of protein, so with a bit of planning, you should be able to boost your daily levels without too much trouble. If you aren’t sure how much protein you should be eating each day, online protein calculators can help.
Here are 6 tasty ways to increase your protein intake.
Start your morning with a shake
Protein-packed shakes are a great way to start the day and will help you to reach your daily protein goals. One quick and easy way to make one is to combine low-fat yogurt, soya or almond milk, banana, chia seeds, and some peanut butter in a blender. Whizz it all together, and you have a delicious and quick high protein breakfast.
Get adventurous with chicken and turkey
Not only are chicken and turkey a very versatile ingredient, but they are also high in lean protein, making them a winner when it comes to a high protein diet. It’s also meat that the whole family can enjoy, so you will be spoilt for choice when it comes to finding recipes.
Perhaps you want to try out a quick and easy chicken, red pepper, and almond traybake, or if you fancy something with a bit of a kick, you can’t go wrong with a healthy turkey curry.
Treat yourself to some Wagyu beef
If you enjoy a good steak, then you have probably heard of Wagyu. Wagyu (‘wa’ ‘gyu’) literally means Japanese beef and is cut from certain breeds of Japanese cattle. It is known for being the tastiest beef that money can buy, which is the reason for its high price tag.
Not only is it melt in the mouth, but it also has a high protein content. A four once steak contains around 18-22 grams of protein, so it’s a brilliant option for a deliciously tender steak dinner, which, due to its abundance of marbled fat, will be unparalleled in its taste.
Boosting protein levels can be a little more difficult when you don’t eat meat, but there are lots of healthy and equally delicious high protein options available for non-meat eaters too. Greek yogurt, for example, contains a whopping 23 grams of protein per cup, and cottage cheese, lentils, and an array of nuts and seeds will help to boost your protein.
If you are looking for main meal options, black bean chili is both tasty and protein-rich, and Indian scrambled eggs are a flavor-packed lunch or dinner alternative.
Grab a snack
If you enjoy having a snack from time to time or, like many, struggle not to snack throughout the day, eating protein-rich snacks is a great way to kill two birds with one stone. Slices of apple with peanut butter are very yummy, or if you have a bit of spare time, why not make some energy balls? These delicious snacks are packed with protein and taste amazing! Various recipes can be found online and include some tasty ingredients such as dates, peanut butter, and cashew nuts.
High protein bars and supplements
If you prefer the idea of grab and go supplements, then you may be spoilt for choice. The health food market is flooded with protein-based snacks and foods these days. Whether you fancy a high protein chocolate bar or oat-based cakes, you should have no trouble finding what you need. Grocery stores are even stocking up, so whatever you need is likely to be widely available.
Protein powder is another brilliant way to add protein to your diet and comes in a wide range of flavors and components. From mint chocolate whey protein to flavorless pea protein, the choice is petty wide. It can be added to soups, stews, and shakes or even sprinkled on salads, so it’s a very versatile way to add protein to your diet.