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    Easy ways to get more protein in your diet

    Posts: 17 Member
    edited November 2024 in Food and Nutrition
    hey guys! I was just wondering if you have some creative/ easy ways to implement more protein in your diets besides the usual protein powder and bars. Thanks!

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    Replies

    • Posts: 10,413 Member
      More meat/animal products. Some dairy.
    • Posts: 4,078 Member
      Chicken, turkey, red meat, greek yoghurt, cottage cheese, fish, seafood.
    • Posts: 305 Member
      edited July 2015
      Any meat, poultry, dairy, beans or fish source. Some green or superfood blends, I know can have high amino and protein.
    • Posts: 1,149 Member
      I don't eat a lot of meat, so I eat greek yogurt and cottage cheese most days (plus a little bit of meat for dinner, sometimes beans). At the recommendation of someone on this site, I do eat a protein bar now as a replacement for my past chocolate dessert. It still has chocolate in it, but pushes me towards my protein goal. It's still a struggle.
    • Posts: 4,555 Member
      I struggle with this and I do have a protein shake. Problem I'm having is I can't eat any form of dairy. I recommend almond milk though, that's pretty high. Boiled eggs, almonds, and peanut butter are my go-to
    • Posts: 188 Member
      I had a similar question and the abstract "meat" answers weren't very helpful for me. I needed concrete ways. This is what my boyfriend and I did together.

      1) We bought unflavored protein powder (I know you said besides protein powder) and add it to a lot of our recipes. He loves waffles so we put it in there, in my gluten free banana bread, in homemade granola bars, etc. Often you have to swap out some of the dry ingredients for the powder or it gets too dry. There are some great recipes I can send you if you are interested.

      2) Snacks were a big time I could have been getting protein but wasn't. I would eat chips, fruit, raw veggies, etc. Now I eat veggies with hummus, a can of tuna with diced onion and a ripe avocado (instead of mayo), 4 oz of oven roasted chicken, etc.

      3) Dinner for us is a big time to get protein into our diets. We usually have protein and a veggie, no starch. If we do have a starch its usually brown rice, quinoa, gluten free pasta, or sweet potato and is the smallest portion of our plate. The protein we eat is usually 6-8 oz and we prefer chicken, ground turkey, fish, and occasionally steak.

      My diet is a little complicated because I'm gluten free (Celiac disease) and allergic to eggs (but not vegan). Its a daily thing I work on and even now I'm looking for ways to increase my protein intake! :smile:
    • Posts: 140 Member
      dbienz wrote: »
      ...a can of tuna with diced onion and a ripe avocado (instead of mayo)...
      That sounds delicious. What a great idea.

    • Posts: 188 Member
      edwardetr wrote: »
      show previous quotes
      That sounds delicious. What a great idea.

      Sometimes if the avocado isn't ripe enough, I throw a tiny bit of greek yogurt in to add creaminess.
    • Posts: 2,255 Member
      Lentils! Quinoa is also good. Even better is to mix the two together.

      http://www.food.com/recipe/lentil-quinoa-salad-433808?nl=email_share
    • Posts: 10,413 Member
      whmscll wrote: »
      Lentils! Quinoa is also good. Even better is to mix the two together.

      http://www.food.com/recipe/lentil-quinoa-salad-433808?nl=email_share

      That's about the LAST thing I would call a good source of protein. But I guess everyone has different needs/goals/expectations.
    • Posts: 4,252 Member
      Canned tuna
      Packets of tuna
      Chicken
      Deli meat and cheese rollups
      Cheese
      Nuts
      Seeds
      Lentils
      Legumes
      Greek yogurt
      Cottage cheese
      Fish
      Milk
    • Posts: 9,603 Member
      edited July 2015
      Meat, fish, dairy, soybeans.
    • Posts: 30,886 Member
      edited July 2015
      My egg (omelet) breakfast doesn't have as much protein as I would like and I'm not wild about egg whites, so I always add some low fat dairy (cottage cheese or greek yogurt) or else some smoked salmon or lean meat (lately I've been adding some leftover chicken).

      I try to do alternatives to sandwiches for lunch a lot of the time, as that tends to increase the protein amount. I bring something from home or get a salad with protein or, on occasion, a wrap or quinoa/rice bowl with a decent amount of protein.

      My dinners usually have plenty, so that's easy.

      If I snack (which I often do not), I try to include some protein--either a Quest bar or some greek yogurt or else sometimes I bring some leftover meat, as well as nuts or fruit.

      Not always, but I usually try to focus on leaner meats for at least most of my meals--for example, bacon is great, but the protein content is pretty low for the calories.
    • Posts: 82 Member
      lilRicki wrote: »
      I struggle with this and I do have a protein shake. Problem I'm having is I can't eat any form of dairy. I recommend almond milk though, that's pretty high. Boiled eggs, almonds, and peanut butter are my go-to

      I would recommend soy milk over almond. 7 grams of protein versus 1/2 grams in almond. Also try hemp protein powder instead of whey protein.
    • Posts: 266 Member
      jacksonpt wrote: »
      show previous quotes

      That's about the LAST thing I would call a good source of protein. But I guess everyone has different needs/goals/expectations.

      It is very good in the vegetable realm. O.o
    • Posts: 10,413 Member
      Katzedernacht wrote: »
      show previous quotes

      It is very good in the vegetable realm. O.o

      I'm sorry... but even in "the vegetable realm" this isn't a "good source of protein"

      Nutrition info from that dish, from that webpage/link:
      zbew4yl301o1.jpg
    • Posts: 17,890 Member
      jacksonpt wrote: »
      show previous quotes

      I'm sorry... but even in "the vegetable realm" this isn't a "good source of protein"

      Nutrition info from that dish, from that webpage/link:
      zbew4yl301o1.jpg

      I can see why you are confused or disagree. The recipe is in the "low protein" category - it says "Recipes/ Low Protein" top left, and the "blurb" says
      I saw this recipe on the Food Network and decided to give it a try. I have been trying to find oher ways to use lentils other than soup and hae been wanting to try quinoa. This recipe is a great addition to any meal, providing extra protein and whole grain!
    • Posts: 484 Member
      It's hard to beat fish for protein density.
    • Posts: 10,413 Member
      edited July 2015
      never mind... what's the point.
    • Posts: 140 Member
      kommodevaran wrote: »
      show previous quotes

      I can see why you are confused or disagree. The recipe is in the "low protein" category - it says "Recipes/ Low Protein" top left, and the "blurb" says
      show previous quotes

      I think the point is that if someone it trying to add more protein, they would do it with a food that has more protein that carbs. Otherwise, they could just eat more of what they are currently eating. They want to add protein more exclusively. Lentils don't fit that.

    • Posts: 266 Member
      edwardetr wrote: »
      show previous quotes

      I think the point is that if someone it trying to add more protein, they would do it with a food that has more protein that carbs. Otherwise, they could just eat more of what they are currently eating. They want to add protein more exclusively. Lentils don't fit that.

      Well I just said it's good considering it's plant based, I don't eat animal products whatsoever so it is good.
    • Posts: 776 Member
      jacksonpt wrote: »
      show previous quotes

      That's about the LAST thing I would call a good source of protein. But I guess everyone has different needs/goals/expectations.

      agree, they are incomplete proteins. The essetial amino profile is very weak. Weak source of Leucine, IsoLeucine, valine.
    • Posts: 18 Member
      edited July 2015
      Kara's Egg Thingy is pretty awesome: https://youtu.be/LvENV1Aw3V4

      Depends on how you make it but last batch I did was something like 150cal with 20g of protein per serving.
    • Posts: 140 Member
      scratchdesk wrote: »
      Kara's Egg Thingy is pretty awesome: https://youtu.be/LvENV1Aw3V4

      Depends on how you make it but last batch I did was something like 150cal with 20g of protein per serving.

      That does look good, but I don't know about easy. A spoonful of greek yogurt is easy.

    • Posts: 188 Member
      scratchdesk wrote: »
      Kara's Egg Thingy is pretty awesome: https://youtu.be/LvENV1Aw3V4

      Depends on how you make it but last batch I did was something like 150cal with 20g of protein per serving.

      I miss eggs :disappointed: Being allergic has completely ruined breakfast for me.
    • Posts: 150 Member
      Split peas are a more complete protein than lentils and pack a good punch of protein. I made a split pea soup in my crockpot to eat this week and each serving has 23g, without any meat. Add turkey or ham to that crockpot and you get even more.
    • Posts: 18 Member
      edwardetr wrote: »
      show previous quotes

      That does look good, but I don't know about easy. A spoonful of greek yogurt is easy.

      Few minutes to prepare then cook. And you can have it for leftovers the next couple days. Not difficult but does require some effort.
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