Tip Sheet: 5 Ways to Incorporate More Protein Into Your Diet
When it comes to weight loss, protein is the macronutrient we hear about the most. Not only is it vital for maintaining body tissues and systems, but research shows that protein has the power to help curb cravings and keep you feeling fuller, for longer. The dietary guidelines recommend that protein make up 10-35% of your total daily calories. We recommend on the higher end—at least 60 to 90 grams per day—for weight loss. Here are five ways to incorporate more protein into your diet.
1. Prep protein for easy throw-together meals throughout the week
Protein is one of the harder macronutrients to meet daily requirements conveniently since the most nutritious sources, such as meat, eggs, fish, dry beans, and lentils, need a little prep work. Set aside some time to prep proteins that can easily added to meals throughout the week and up the hunger-curbing power of salads, soups, and grain bowls.
Examples of proteins to prep for the week:
- Hardboiled eggs
- Boneless, skinless chicken breast strips
- Cooked lentils
- Tofu or tempeh
2. Build snacks with staying power
Don’t forget about protein at snack time. Build “snacks with staying power” by pairing protein with fiber-rich carbohydrates such as whole grains, veggies or fruit. This combination will keep you satisfied with the least calories and will carry you through to your next meal.
Examples of protein-packed “snacks with staying power”:
- Celery or apple with peanut butter
- Hardboiled egg and a piece of fruit
- String cheese and whole grain crackers
- Edamame with lemon juice and a pinch of salt
- Raw sliced veggies and hummus
3. Replace your morning bowl of cereal with eggs, yogurt or a smoothie
A bowl of standard breakfast cereal is packed with carbohydrates and very little protein, leaving you hungry an hour later. Instead, start your day with a protein-packed breakfast which will energize you, satiate you, stabilize blood sugar and take food off your mind until lunchtime.
Examples of protein-rich breakfasts:
- Veggie omelet made with bell peppers, spinach, mushrooms, onion, 2 egg whites, 1 egg and 1 tbsp of shredded cheese
- Smoothie with spinach, 2 cups of fruit, 1 cup of milk and 2 scoops of protein powder (or try THIS amazing signature smoothie recipe using Neora’s NEW Plant-Based Protein Powder!)
- Stovetop oatmeal with 1-2 egg whites cooked in and served with fresh fruit
- 1 cup of unsweetened plain Greek yogurt topped with a handful of fresh berries
- Breakfast burrito made with black beans, 1 egg, bell peppers, hummus and a whole grain tortilla
4. Keep convenient protein sources on hand for when needed in a pinch
The day before grocery shopping day can get the best of us. Not having fresh protein choices on hand to build protein-packed meals can lead to more snacking throughout the day, insatiable hunger and less energy. Stay prepared by stocking up on convenient nutritious protein sources that keep well, for when you need one in a pinch.
Examples of nutritious no-prep protein sources:
- Canned tuna or salmon
- Canned sardines
- Plain non-fat Greek yogurt or cottage cheese
- Neora’s Plant-Based Protein Powder
- Frozen edamame
5. Rethink your favorite foods with a protein twist
Rethink the foods you know and love like pasta, rice and potato chips and swap for the protein-packed alternative. For example, upgrade pasta night with red lentil pasta instead of regular pasta or roast up a batch of chickpeas with your favorite seasonings to replace your potato chip habit.
Examples of protein-packed food swaps:
- Instead of regular pasta, try red lentil or chickpea pasta
- Instead of potato chips, try crunchy roasted chickpeas
- Instead of using mayo on a sandwich or wrap, try hummus
- Instead of a tortilla, try an egg white wrap
- Instead of regular yogurt, try Greek yogurt
- Instead of white rice, try quinoa
Tap into the Power of Protein
Focusing on protein-packed foods can make a world of difference for appetite, blood sugar control and weight loss efforts. Focusing on incorporating a variety of protein-packed foods into your diet will give you the nutrition your body needs and get you one step closer reaching your weight loss goals.
Neora’s NEW Plant-Based Protein Powder is also a quick, convenient way to get your protein in. For more info on this new product, visit us HERE. For some incredible protein-packed recipe ideas using this new powder visit us HERE.