11 Easy Ways to Sneak More Protein Into your Diet
All Credits go to Courtney Levla
Making sure protein is present in your diet is pretty important, as Harvard Medical School suggests that protein is essential for building hair, blood, enzymes, and antibodies. But making sure you actually get enough protein a day is even trickier, as easy protein shakes and protein bars tend to not provide the amount of daily protein we actually need.
But eating enough protein throughout the day does not have to be a hard task, as foods like yogurt, eggs, and quinoa are great ways to make sure you reach your daily protein goals. But it's important to not go overboard, as registered dietitian nutritionist Joy Bauer told INSIDER that too much protein can have negative impacts on the body.
"Overdoing your protein intake (with excessive amounts) could mean extra calories and that could lead to weight gain—the exact opposite of what you're aiming for. It could also be taxing on the kidneys," explained Bauer, MS, RDN.
To successfully sneak more protein in your diet, we spoke to other nutritionists and dietitians about some of the protein-boosting foods you need to add to your diet. Below are some of the items they recommend consuming regularly.
Eat two eggs for breakfast each morning.
Sip some collagen.
Switch to Greek yogurt.
Add protein powder to your daily oatmeal.
Add protein-boosting foods to your smoothies.
Start eating quinoa regularly.
"Most grains contain a small amount of protein, but quinoa is unique in that it contains more than eight grams per cup," said Frida Harju-Westman, an in-house nutritionist at health app Lifesum. Quinoa is also amazingly versatile, she added and can be added to everything from a soup to a salad, or as an alternative to oatmeal in the morning.
Eat grains like Kamut.
Sprinkle pumpkin seeds over your salads or oatmeal.
"Eating a handful of pumpkin seeds each day will provide you with the recommended daily nutrients such as proteins, amino acids, minerals, fibers, vitamins, and complex carbs," Harju-Westman explained. These seeds can be roasted for 30 minutes and added into your lunch salad or sprinkled onto your morning oats, she said.
Incorporate canned fish into your diet.
Have canned beans on hand.
"Canned beans are a staple in my kitchen," Elbaum added. "They are a great fiber and protein boost for salads, pasta, quick quesadillas and even added to eggs," she said.
Spread nut butter on your toast.
"Spread nut butter, such as peanut butter and almond butter, onto toast and fruit for an extra serving of protein and heart-healthy fats," suggested Jen Oikarinen, a registered dietitian at Banner University Medical Center in Phoenix.