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14 Ways to Increase Protein Intake

Writer's picture: Christian FenoffChristian Fenoff

Updated: Jul 4, 2024


1. Protein Before Anything Else





Eat the protein source first, especially before you get to the starches!


Protein increases the production of peptide YY (PYY) which makes you feel full and satisfied. A high protein intake decreases levels of the “hunger hormone", ghrelin, and increases your metabolic rate after eating and during sleep.



2. Cheese Makes a Great Snack





Snacks are a good way to get extra protein into your diet — as long as you choose healthy ones.


An ounce (28-gram) serving of cheddar cheese contains 7 grams of protein.

Additionally, cheese doesn’t seem to raise cholesterol levels much, even among people with high cholesterol.


In fact, some research suggests that cheese may even benefit heart health Try enjoying a cheese stick between meals or pair your favorite type of cheese with whole grain crackers, tomatoes, or sliced apples for a healthy and satisfying snack.


3. Eggs > Cereal for Breakfast





Many breakfast foods are low in protein, including toast, bagels, and cereals. Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a 1-cup serving.


On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline.


Studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day.



4. Chopped Almonds Top All (Literally)





Almonds are incredibly healthy. They’re high in magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs. Almonds also contain 6 grams of protein in a 1-ounce serving, which makes them a better source of protein than most nuts.


However, a serving of almonds contains around 170 calories. Make sure you properly measure to get an accurate calorie and macronutrient count. So sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salads, or oatmeal to increase your protein intake and add a bit of flavor and crunch.



5. Greek Yogurt is A Cheat Code





Greek yogurt is a versatile, high protein food. It’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein. A 7-ounce (240-gram) serving provides 17–20 grams of protein, depending on the specific brand.


Greek yogurt increases the release of the gut hormones glucagon to reduce hunger and make you feel full. Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a great addition to smoothies or shakes!


6. Have a Protein Shake/Smoothie





Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein. However, a shake or smoothie can be a great option, especially if you choose nutritious ingredients.

Protein powders make it easy to create a healthy, high protein shake. There are several types on the market, including whey, soy, egg, and pea protein. One scoop of whey powder provides about 17 grams of protein, on average.


Here’s a basic shake recipe:


Whey Protein Shake

  • 6 ounces of unsweetened almond milk

  • 1 cup of Greek yogurt

  • 1 scoop of protein powder

  • 1 cup of fresh berries

  • 1 cup of Spinach

  • 1/2 cup of crushed ice

Combine all ingredients in a blender and process until smooth.

To boost the protein content even further, use extra protein powder or add peanut butter, almond butter, flaxseeds, or chia seeds.


7. High Protein in Every Meal





When it comes to protein, it’s not just the total amount you take in every day that matters. Getting enough at each meal is also important. Several researchers recommend consuming a minimum of 20–30 grams of protein at each meal.


Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day.


8. Choose Leaner Meats





Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal. Your meal may even end up being lower in calories. For example, compare the nutritional value of a 3-ounce serving of these two steaks:


T-bone steak: 21 grams of protein and 250 calories

Sirloin steak: 26 grams of protein and 150 calories


When losing weight, aim for your leaner protein (chicken, lean fish, lean beef, turkey, etc.), and when trying to gain mass include some higher-fat meats to not only add more calories but also obtain the essential nutrients from the animal fat.


9. Add Nut Butters





Nut butters are a delicious, high protein food with a creamy texture that pairs well with a variety of ingredients. Studies suggest that nut butter may be associated with several health benefits. Nut butters also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.


However, be careful! Nut butters are high in calories and fat (good fats) so make sure you properly weigh and measure your fats so no calories 'go to waste'!


10. Eat Lean Jerky





It's so important to choose a healthy type. Some jerky and snack sticks come from grass-fed beef, bison, and other free-range animals. Choosing jerky from grass-fed animals will provide better quality meat with higher amounts of healthy omega-3 fats. Lean jerky is an amazing on-the-go snack for those looking for more protein in their day!


11. Indulge in Cottage Cheese at Any Time





Cottage cheese is a tasty food that’s also very high in protein. A 1-cup serving contains 23 grams of protein.


One study followed women who ate a high protein, high dairy diet while exercising and reducing calorie intake. They lost more belly fat and gained more muscle mass than women with moderate intakes of protein and dairy.


Additionally, smaller amounts of cottage cheese make a great snack between meals and can be added to fruit salads or smoothies to bump up their protein contents.


12. Munch on Edamame




Edamame is the term for steamed soybeans in their un-ripened form. Soybeans have more protein than other legumes and are popular among vegetarians and vegans. One cup of edamame has almost 19 grams of protein.


Edamame can be purchased fresh or frozen and makes a great snack. It can also be added to stir-fries, salads, stews, and rice dishes


13. Eat Canned Fish





Canned fish is a fantastic way to boost your protein intake. It requires no refrigeration, so it’s wonderful for travel. It can also be enjoyed as a snack or with a meal.

Fatty fish like salmon, sardines, herring, and mackerel are also excellent sources of omega-3 fatty acids, which can fight inflammation and improve heart health.


Ideas for serving canned fish include combining it with healthy mayo, serving it on top of a salad, eating it straight from the can, or adding it to an omelet, croquette, or pasta dish.


14. Enjoy More Whole Grains






Whole grains are rich in important nutrients, including fiber, vitamins, minerals, and antioxidants


Examples of protein-rich whole grains include buckwheat, couscous, wild rice, millet, and teff. Try swapping these ingredients in for refined grains in recipes like pilafs, stir-fries, and grain salads.



I hope you guys find this helpful! If you have suggestions on how I can be better just contact me through the website with your comments! If you have ideas for future blogs I'd love to hear them as well!


*Side note: I am a nutrition coach, not a nutritionist so these are general suggestions for anyone. Before making any dietary changes, be sure to consult your doctor or a registered nutritionist.


Like what you see? Follow me on my socials for more healthy lifestyle content. As always guys remember to get plenty of:


Protein, Protein, Protein

Water, Water, Water


-Your Favorite Trainer


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CHRISTIAN FENOFF 

NASM CPT CNC 

Christian Fenoff is a NASM Certified Personal Trainer, Corrective Exercise Specialist,  and Nutrition Coach looking to get you into a healthier, happier lifestyle! 

“I am aware that the strength and knowledge I’ve gained from my experiences can help other people who are on the same path. Sharing my successes lifts others and sharing my mistakes protects them.” -Anonymous 

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