How Can I Get More Protein?
Wondering how you can get more protein?
It can be tough maintaining new goals and resolutions (as I’m sure you know, most people will have given up on their resolutions by now), so today we have a brand new blog on different ways you can incorporate protein in your diet. I almost always recommend my clients review their protein intake as getting enough throughout the day will make you feel full for longer. This will be helpful for you when you’re constantly wondering what foods to buy at the grocery store and struggling to integrate them into your meals.
As a special bonus to my readers, I want to share a new guide I created: Protein Made Simple. Download here
Eggs (2 eggs: ~14 g protein)
One of the easiest protein sources for any meal of the day
Eggs are a complete protein meaning they include all 9 essential amino acids. These amino acids are essential because the body cannot produce them and we must receive them from our diet
Eggs can be eaten on their own (scrambled, omelet), fried and added to noodle dishes, made into egg salads for sandwiches, or released into a broth for a tasty egg drop soup
There are many tasty egg recipes included in my meal plans because they are easy, delicious and nutritious. You can learn more about the meal plans here (add link: https://www.slimnutritioncoaching.com/nutrition-on-point-sales)
Tofu (⅓ of package:10-14 g protein)
Tofu is made from dried soybeans which is submerged in water, crushed, boiled, and finally constructed into solid white blocks
Like eggs, tofu is a complete protein containing all essential amino acids
Tofu can be deep fried, stir-fried, or steamed for savoury or sweet dishes
Tofu is known for its leading research which claims it lowers bad cholesterol (LDL) and reduces the risk of heart disease
I recommend starting with firm tofu, diced then lightly coated in cornstarch and pan-fried. Use additional sauces like teriyaki and hot sauce to add flavour since tofu on its own is pretty plain tasting.
Cottage Cheese (100g: 11g protein)
Cottage cheese is made by the addition of acid to milk to convert milk sugars to lactic acid. This allows the curds to separate from the whey and rinsed and sprinkled with salt afterward
Most of the protein found in cottage cheese comes from the casein protein found in dairy milk
Cottage cheese can be incorporated in salads, replaced for higher-calorie dips and spreads (ricotta, cream cheese), and also blended into batters or desserts (pancake mixes, cheesecakes)
Tuna (½ can: 14-16g protein)
Canned tuna is an easy way to get in your protein requirements as it doesn’t require heating or cooking preparations
You can mix it with mayo of your liking, a dash of salt and pepper, added veggies of your choosing (ie. celery, green onions), and use that prepared mix for sandwiches, salads, wraps, etc.
Tuna does get a negative perception in the media highlighting the risk of overconsumption of mercury. However, 2-3 servings of tuna spread out within a week is not likely to result in mercury poisoning. Certain populations may be advised against, so it’s best to confirm with your general practitioner what your limits are.
