So, you want to know how to get more protein in your diet. You’ve come to the right place, I am chomping at the bit to share the top ideas I’ve used to help myself and my clients learn how to get more protein in their meals.

Did you know there are more ways to get protein than just eating it?

I am going to break it down into 3 categories: eating, drinking and supplementing. I know most of you come here for healthy habit tips and delicious easy recipes so I will do my best to sprinkle those in as we go. Starting with the most obvious way to get more protein in your diet and that is to eat it!

How to get more protein by eating it and what to consider:

Density

Density is a kind of fancy scientific word but it is important to know and the Oxford dictionary defines it as the degree of compactness of a substance. In our case, we want to know how much protein is in a food compared to the other macronutrients (carbs and fat). Does your food have more grams of protein than it does carbs or fat? If the amount of protein is highest then you’re looking at a higher density protein food (not to be confused with high density lipoproteins (HDL), that’s something else completely). For example, salad is going to have a lower protein density, maybe a couple grams per serving whereas chicken is going to have around 25 grams of protein depending on the serving. Adding chicken to your salad is going to increase the salad’s protein density, you will get the nutritional benefits of the salad and have a balanced meal.

Accessibility

Alright, you’ve found a food that has a higher protein density but is this food accessible to you? Consider the preparation that goes into eating that food: does it need to be cooked for a long time? Does it need to be prepared a day in advance? Is it available at your local grocery store? If you’re wondering how to get more protein on the go then chicken breast might not be a great option even though it is a higher density protein food. Does that make sense? You may also need to consider cost, it sure feels like everything costs more these days.

The goal here is to be practical and specific to your own life, yes you want to get more protein but you don’t want to be stuck in the kitchen all day every day, that won’t be sustainable. 

Taste and Flavour

This one is kind of obvious but you should choose foods you like to eat! If you’re trying something new, it might take a few tries to like it, and that’s ok. If you’ve chosen a food that needs some sort of dressing or sauce, keep in mind those can impact the protein density of your food. Here are some examples: adding ketchup is going to decrease the protein density because you’re adding carbs from the sugar or adding spicy mayo is going to decrease the protein density because you’re adding fat from the mayo. You’ll want to look at the meal as a whole because you might want some extra carbs from the ketchup or extra fat from the mayo depending on the other items you’re eating. I don’t want you avoiding taste and flavour! Trust me, there are many delicious ways to get your protein. Check out my protein balanced recipes for free.

How to get more protein by drinking it:

Density

Again, you will want to consider the density. For example if you compare chocolate milk to regular cow’s milk, chocolate is going to be less protein dense because sugar has been added. Another example would be almond milk vs. soy milk, soy milk is going to be more protein dense than almond milk which stems from soybeans being more protein dense than almonds.

If all this density talk is getting too complicated or maybe just boring, I suggest you download my guide Protein Made Simple.

Accessibility

Well, liquids are usually pretty easy to consume, you might have to do some prep work for something like a smoothie or use a thermos to keep your drink cold/hot. Here are some examples of protein-containing drinks: milk, milk alternatives, yogurt based drinks, broth, blended soup, smoothies, milkshakes. You will still want to consider density and work towards high protein density drinks.

Taste and Flavour

I think this one goes without saying, choose the ones you like. You won’t want to make drinking your main avenue for getting protein but it could be helpful in figuring out how to get more protein than you were before. If you’re open-minded, it might be easy for you to switch to a milk or milk alternative that has more protein.

How to get more protein by supplementing:

Powders, bars and drinks. This isn’t my personal favourite, I always try to find food sources first but after becoming a mom and having my own priorities thrown out the window, I see supplements can have a place in my life too. So, supplements - after you’ve tried to increase your protein intake through food and drink, can help you in a pinch.

Density

Densities are going to vary significantly depending on the product you choose so please read on for more info. Usually protein powders are mostly isolated proteins, meaning they are VERY dense. You should thoroughly check the labels since these are not natural foods, you have no idea what might be in there! A lot of times, I think they have too much protein in what they recommend as a serving. I usually aim for a minimum of 20g of protein in a meal and about half of that in a snack, that is accounting for a meal balanced with carbs and fats as well. Protein bars are going to be different again and usually contain some fat and carbohydrates. Watch your protein bars as some do not actually contain that much protein or they have lots of sugar added.

Accessibility

Protein supplements can be costly. Supplements are often bought on top of what we’re already buying and eating. Supplements help us save time, most are formulated to be quick and easy to prep and consume. There are a wide variety of options catering to many different dietary needs. 

Taste and Flavour

This is where I usually get blocked when it comes to getting more protein with supplements. I just don’t like the taste of a lot of them. Since the products are usually focused on a high protein density, they often use sugar substitutes - which usually taste yucky to me. I know that’s not the case for everyone so, if you like the taste you might find a supplement you like. Texture, this is also important, some products can be gritty or gooey which can reduce consumption. Each product is going to be different, if you can find a sample size or buy individual bars, that is probably the least wasteful way to try these supplements out.

So, there you have it – a breakdown of how to get more protein into your daily routine. From the food on your plate to the drinks in your cup and even the occasional supplement, it's about personalization and practicality. The goal is to make protein enhancement not just a nutritional boost but a seamless part of your everyday life.

xox Megan, your friendly nutritionist