If you’re trying to increase your protein intake, and it seems like everyone is these days, there are many ways you can do this without having to use protein powder. Protein is found in foods such as chicken, fish, beef, turkey, and eggs. However, there are many other food sources that you might not have thought of that you can use to up your protein intake.
Recommendations for protein vary depending on age, gender, activity level and health status. The general recommended daily allowance (RDA) for protein is a modest 0.8 grams per kg of body weight or 0.36 grams per pound of body weight. This is the minimum amount of protein needed to meet daily requirements.
You can multiply you current body weight by 0.36 or use this online calculator from the USDA to get your recommendation. Once you know how many grams of protein you need, try adding some of the following foods to your meals, a smoothie or shake:
For inspiration, try one of these smoothie recipes:
Chocolate PB smoothie
1 banana frozen, broken up into chunks
1 tbsp cocoa powder
1 Tbsp peanut butter
1 cup unsweetened soy milk
1/2 cup plain Greek yogurt
23 grams protein. Makes 1 serving.
Banana Nut Smoothie
1 large ripe banana
1 cup unsweetened soy milk
1/2 cup 2% plain Greek yogurt
2 Tbsp. hemp seeds
1 Tbsp peanut butter
1 tsp vanilla extract
Pinch of salt
29 grams protein. Makes 1 serving.
Sweet Green Smoothie
1/2 banana, frozen, broken into chunks
1 cup fresh spinach
1 cup unsweetened soy milk
2 Tbsp ground flax seed
17 grams protein. Makes 1 serving.
Other ways to include these protein sources:
- Nut butter pairs great with a bowl of oatmeal, swirl a tablespoon in your cooked oats for more flavor and protein boost
- Sprinkle chia, hemp or flaxseeds on yogurt, a smoothie bowl or add it to oatmeal
- Make Greek yogurt or cottage cheese an afternoon snack
- Use Greek yogurt in place of sour cream or mayonnaise in dips or as a topping on chili, tacos or beans.
- Sprinkle nuts on salad, as a substitute for granola on yogurt or oatmeal or eat them whole as a snack
A Registered Dietitian can be a game-changer if you’re ready to take charge of your health, whether you’re looking to lose weight, manage a medical condition, optimize your sports performance, or simply improve your eating habits.
Contact Janyce at [email protected] to learn more & get started today.