If you’re trying to improve your hormonal health or your overall wellness, you’ve probably realized that you need to find ways to get more protein. After all, it’s essential to several bodily functions and processes, including blood sugar stabilization, detoxification, and muscle repair.
It might be challenging to find ways to increase your protein intake at first. But with a little strategy and planning, you’ll be meeting your goal in no time.
Do I need powders to increase my protein intake?
One of the easiest ways to get more protein is with a powder. But ideally, your intake should come from whole foods.
Technically, most powders are processed foods. Many of them are filled with additives and may be exposed to allergens and even contain mold. It may even take some time to find one that’s easy on your digestive system.
Having said that, I do get that it can be difficult to get adequate protein if you have higher intake needs or if you have a hectic schedule.
If you absolutely must supplement, there are a couple of brands I’d suggest. My two favorites tend to be more easily digestible and have fewer ingredients. They’re also vegan-friendly.
You can make simple shakes, smoothies or even add these powders to other recipes. They’re all smooth and blend really well.
Ways to Get More Protein
1. Have a protein-packed breakfast within one hour of waking up.
Set the tone for your day by making your first meal a high-protein one. Aim for at least 25g in a well-balanced meal for blood sugar stabilization.
2. Do some swaps.
Greek yogurt instead of regular yogurt. Hummus or tahini instead of ranch. Protein pancakes instead of conventional boxed ones.
3. Get sneaky with it.
Use add-ons like almonds, hemp hearts, and other nuts and seeds on top of your favorite foods. Use bone broth in place of water or regular broth. Or even Greek yogurt in place of mayo or sour cream.
4. Go for leaner meats.
Buying leaner cuts of meat allow you to squeeze in more grams of protein with fewer calories.
5. Slowly increase your intake.
In my experience, adding more protein too quickly can cause bloating or headaches. Track your eating for a few days to figure out how much you currently consume daily. Steadily increase by ten grams every week or two.
6. Enjoy whole grains, the ancient way.
Ancient grains like teff, amaranth, millet and kamut are a fun way to add some variety to your diet. They also tend to be higher in protein.
7. And remember to soak your grains and legumes.
Soaking your grains makes them more easily digestible and easier for your body to access their nutrients. I have a whole post dedicated to soaking beans and grains properly!
8. Go for complete plant proteins.
Complete proteins contain at least nine amino acids that you get from food. These are easier to acquire from animal-based sources. But there are some plant sources that are complete proteins. These include quinoa, chia seeds, buckwheat, hemp, spirulina, amaranth and tempeh.
9. Pair your plant proteins strategically.
Even if you are eating a plant source that’s not a complete protein, you can pair it with other foods to get all nine amino acids. Combos like beans and rice or oatmeal and nutbutter help get all nine amino acids.
10. Ditch the bars.
This might sound shocking, but protein bars usually aren’t your best choice of quality protein. Many of them are filled with sugars and preservatives. Opt for quality meat sticks or hard-boiled eggs instead.
11. Keep some canned fish handy.
Another convenient, cost-effective way to get protein is from canned fish. Try fish like salmon, tuna, and sardines. Look for wild, sustainably caught options in chemical-free packaging. Use it for quick salads, dips or eat them alone for a Popeye-approved meal.
12. Focus on digestion.
Even if you’ve tried all the ways to get more protein, it’s important to make sure you can properly digest it. Focus on relaxing before eating, chewing food thoroughly and even using homemade marinades to help make meat more easily digestible.
My Favorite Ways to Get More Protein
A sweet & savory combo:
I also love:
- Tuna salad made with hummus and egg, with simple mills crackers
- Chia seed pudding made with Malk almond milk
- Turkey slices, carrots, and hummus
Use these tips and ways to get more protein every day. Whether you’re trying to build muscle, manage your weight, or simply maintain your energy levels, getting enough protein will set you up for success for all of your wellness goals.