5 Simple Ways to Add More Protein to Your Diet

Many people shy away from eating adequate protein because they think it’s unhealthy.

But, if you are trying to lose weight, or simply improve your health, getting enough protein into your diet is extremely important.

It can even help with weight loss, by making you feel more satiated, which means you naturally want to eat less.

Now, don’t get me wrong, I’m not taking here about a “high protein diet”. But, getting enough protein, from the right sources, is really important for all-round good health.

For most of us, that equates to 0.6 grams of protein, for every kilogram of ideal body weight.

If you think getting that amount of protein into your diet in a healthy way is too much of a challenge, think again.

Here are my fast and effective techniques for eating a healthy protein diet:

#1 Add protein powder
One of the simplest, yet tastiest, ways to boost the protein content of your diet, is to stir some vanilla protein powder into your morning cup of coffee. So, rather than loading it up with creamer, which adds unnecessary fat and calories, give this technique a try instead.

In a small cup or container with a lid, mix together a quarter cup of water, with a half scoop of your favourite vanilla protein powder. After it’s dissolved, pour this into your coffee cup, and top up with coffee.

This is a very easy way to add roughly 10 grams of protein to your diet, and will really transform the taste of your coffee at the same time.

#2 Add cottage cheese
Another way to boost your protein intake quickly, is to serve some cottage cheese, mixed with natural yoghurt, some fruit, and a few slivered almonds.

Since cottage cheese contains more protein per serving than yoghurt, by mixing the two together you increase the protein content of this snack by around 5 to 10 grams, without dramatically increasing the overall calorie content.

Then, sprinkling some almonds over the top will add a small amount of extra protein, and more importantly, a healthy source of fat.

#3 Add egg whites
Most soups are lower in overall protein content, so adding some egg whites works really well to fill you up and increase the nutrient content. This is an excellent way to make your meal more nutritionally balanced.

Simply bring the soup to boil, and once it’s ready, drizzle the egg whites in. They will quickly begin cooking, and as soon as they are white in color, the soup is ready to eat.

#4 Add chickpeas (or other legumes)
Tossing some chickpeas into your salad is a great way to increase the protein content. Many people overlook legumes, but they are so nutritious, easy and delicious — I am a huge fan!

Not only does half a cup of chickpeas provide you with almost 6 grams of protein, but it will also give you over 5 grams of fibre, which is a great bonus.

Check out what are legumes and how to add more legumes to your diet.

#5 Add vegetables
Many people forget that vegetables are also a source of protein.

Try to add protein-rich vegetables to your salads, side-dishes, and main meals. Protein-rich vegetables include broccoli, asparagus, beetroot, spinach, mushrooms, cauliflower, and Brussels sprouts.

These vegetables can easily be added to a stir-fry, or eat them raw in salads, lightly steamed, or mash (e.g. cauliflower) as an alternative to mashed potatoes.

So, can you see that eating a healthy protein diet doesn’t have to be such a difficult challenge?

What tips do you have for getting healthy sources of protein into your diet?

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?


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{ 56 comments… read them below or add one }

Stan June 3, 2010 at 3:09 pm

I make a green smoothie every morning and add protein powder, raw eggs, spirulina or chlorella to boost the protein content. Using green superfood powders also gives me the nutritional equivalent of 3-6 servings of green vegetables as well!

Smoothie recipes are so versatile – you can make them taste any which way you want. I like to use almond milk and frozen bananas as a base, but any just about any other fruit will do.

http://www.antioxidants-for-health-and-longevity.com/healthy-smoothie-recipes.html
.-= Stan´s last blog ..Jun 2, Vitamin D Blood Test – How Important is It? =-.

Reply

Melanie June 5, 2010 at 8:30 am

Hi Stan,
I LOVE green smoothies. They are the best! Good tip about the green superfood powders, do you buy that at the health food store? I use spinach and frozen bananas as my base.

Reply

Whitney November 21, 2010 at 9:16 pm

-”I make a green smoothie every morning and add protein powder, raw eggs, spirulina or chlorella to boost the protein content. ”

wow, Stan, A for effort on a probably really healthy smoothie, but that just sounds gross.

Reply

Melanie November 27, 2010 at 11:48 am

lol Whitney. Would you give it a go?

Reply

stan June 5, 2010 at 12:52 pm

Spinach is great – I also like cilantro or parsley – they’re great natural toxin binders, and you can keep them fresh in your freezer.

I buy all my nutritional products online. Why pay retail?

I review nine different green superfood powders on my website:
http://www.antioxidants-for-health-and-longevity.com/superfood-powders.html
.-= stan´s last blog ..Jun 4, Antioxidants for Health and Longevity =-.

Reply

John May 10, 2011 at 8:40 pm

I work-out every day so protein is very important for me. I always have a whey protein shake immediately after training.

Breakfast is raw porridge with another scoop of protein, berries and walnuts.

Snack is a quality protein bar.

Lunch is either cottage cheese and avocado or a high protein fish such as tuna or sardines.

Evening meal will be anything including beans, lentils or pulses etc..

To round-off I will have another protein shake before bedtime.

It seems to work, I’m fit, healthy and don’t suffer from anything!

Reply

Melanie May 25, 2011 at 9:24 am

Hi John,
Do you eat nuts as well? That’s another way I really love to get some good quality protein into my day. I hadn’t thought of putting protein powder into my porridge, thanks for the tip :-)

Reply

John May 30, 2011 at 8:37 am

Hi Melanie,

Yes, everyday..without fail! Around 11am that is my morning snack. It will be a generous handful of Brazil, almonds, pistachio and cashews. It keeps me feeling full until lunch and is sooo much better than chips or crisps. Folk at work laugh at me when I eat my nuts..I’m famous for it!!

My site explains the health benefits of pistachio nuts
http://www.antioxidants-guide.com/pistachio_nuts.html
and also walnuts..

http://www.antioxidants-guide.com/walnuts_health_benefit.html

Reply

Brandi October 13, 2011 at 2:57 am

Can you get to much protien? How many grams a day is appropriate?

Reply

Melanie October 20, 2011 at 8:05 am

Hi Brandi,
The Recommended Daily Allowance for protein is 47 grams for women, and 54 grams for men.

Reply

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Adding egg whites is a VERY easy way to add in protein!

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