Getting enough protein in your diet isn’t always easy. The average person needs about 0.8 grams of protein per kilogram of body weight per day, which is equivalent to about 58 grams per day for a 73 kg person.
And if you exercise regularly and are looking to gain muscle mass, you will need Even more than that — about 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your training.
Fortunately, there are some simple changes and tricks you can make to increase your protein intake without having to completely overhaul your diet. Here’s how to get more protein every day, without complicated macronutrient tracking.
1. Include protein in your snacks
Think of snacks as an opportunity to pack in more protein. This can actually be quite simple – it just takes a little planning to make sure you have some healthy snacks on hand when you get hungry. Here are some easy ideas to boost the protein content of your snacks:
2. Swap legume-based pasta for regular pasta
“Pasta” is practically synonymous with “carbohydrates,” but legume-based pastas can offer more protein than you’ll find in regular wheat pasta. Banza chickpea pastaFor example, it provides 14 grams of protein per serving (2 ounces of dry pasta), compared to about 9 grams of protein in the same amount of regular pasta.
“Chickpea pasta is also rich in fiber,” she says. Cynthia SassMPH, RD, Plant-Based Virtual Performance Nutritionist.
3. Drink your protein
It’s always best to get your protein from lean, whole food sources, as they provide other important micronutrients. However, if you’re always struggling to hit your protein goals, protein powder is an easy and effective way to cut your daily protein needs by about 20 grams. You can also add other protein-rich ingredients, such as peanut butter or cottage cheese.
There are tons of options available, from whey protein to plant-based protein sources like pea, soy, pumpkin, chia, and flax. Beachbody Performance Recovery It comes in whey and plant-based formulas and provides over 20 grams of high-quality protein per scoop while helping to reduce muscle soreness post-workout.*
If you are looking for a nutritious shake that is high in protein but also provides key nutrients, Shakeology Contains up to 17 grams of protein, as well as fiber, probiotics, vitamins and minerals in each serving; also available in a Formula without added sugar.*
4. Use whole grains with higher protein content
Whole grains provide carbs and fiber, of course, but certain grains can also help you meet your protein goals for the day. Here are a few to try:
- Tef (10 grams per cup, cooked)
- Spelt (11 grams per cup, cooked)
- Amaranth (9 grams per cup, cooked)
- Camut (10 grams per cup, cooked)
- Quinoa (8 grams per cup, cooked)
In comparison, brown rice and oatmeal They have 5 grams of protein per cup. (Both are healthy options, they just provide less protein per serving.)
These whole grain protein sources can be added to salads, Buddha bowls, soups, stews and chili or used in place of rice in any recipe that calls for it, Sass says.
5. Opt for soy or pea-based milk alternatives
Dairy-free milk alternatives are a great option if you follow a plant-based diet or have a lactose allergy or intolerance. But not all milk alternatives provide as much protein as dairy products.
A cup of skimmed milk It has 8 grams of protein, but oat milk It has 3 grams and almond milk has only one gram. Soy milkOn the other hand, it has about 7 grams of protein per cup, and pea milk Provides approximately 8 grams of protein per cup.
6. Think beyond a smoothie
Adding protein powder to your smoothie is an obvious choice, but there are plenty of other ways to do it. “For breakfast, you can add it to oatmeal, overnight oats, or açai bowls, mix it into pancake batter, breakfast cookies, and other baked goods, or incorporate it into energy balls,” Sass suggests.
Unflavored protein powder can also be used in savory dishes such as soups, salad dressings, or bread recipes.
7. Eat the whole egg
Did you know that almost half of the protein found in a whole egg comes from the bud? Yolks sometimes get a bad rap, but in moderation, they can definitely be part of a balanced diet. Bonus: Many of the nutrients in eggs found in the yolk, including choline, lutein and zeaxanthin.
8. Make friends with beans and legumes
“Beans and their legume counterparts (lentils, peas and chickpeas) may be the most underrated superfoods on the planet,” says Sass. They are one of the best sources of lean protein out there. lentils, black beansand chickpeas They all provide 16 grams of protein per cup.
Legumes are also a Excellent source of fiber per cup and provides nutrients. such as folate, potassium and iron.
