Simple Ways To Increase Your Protein
Simple Ways to Increase Your Protein
Carbs and fats are always super easy for me to get in. If anything, I fight not to go overboard on them. Protein isn’t that easy. I know I’m not alone as almost all of my client's struggle with this same issue. How do I get my protein grams up? Most think of protein as very boring and bland. Most of us prepare the same dinner rotation and we get stuck inside a box of thinking of just chicken, steak or turkey. This gets old real quick. However, protein is vital to the body so learning simple ways to sneak it in can be life-changing when trying to reach your goals.
Why Is Protein So Important?
Protein is a “macronutrient” which is one of three “macros” our bodies need daily. Protein is more filling and keeps us satisfied for more extended periods. It can help us reduce muscle loss and increase muscle mass if we exercise. Protein can increase fat burning by boosting our metabolism, and we all want to burn fat.
Protein also increases your strength. When we begin to age, weakness can really hinder our daily lives. Maintaining muscle mass will play a huge role as we age. Muscle tissue is so important to our bodies, not only too look leaner but to be able to go about daily tasks.
When losing weight, our ultimate goal is to keep it off. Who wants to go through a transformation, only to have it return? Protein is key to helping you lose weight and keep it off for the long term.
So if you’re struggling with getting protein in, remind yourself of all the benefits so it will inspire you to get those grams of protein up! Let me show you some of the simple ways I add protein in daily and maybe this will help you start losing weight and feeling better.
Add it!
I add protein in anywhere I can. After years of competing in the fitness industry, I’m burnt out on gnawing on a chicken breast. I literally ate grilled chicken two to three times a day for about five years! I definitely needed to find a different source of protein. I knew I had to get creative. Here are a few examples of how I add protein to my morning routine.
My mornings are super hectic so having the luxury of scrambling eggs is not an option for me. I always have time to microwave oatmeal for two minutes. I just merely add egg whites to my oatmeal, instead of water. If I’m short on egg whites, I just add a scoop of protein powder to my oatmeal and microwave it. Simple and quick!
Greek yogurt is also an easy way to increase your protein intake. I love to have a cup of greek yogurt with fresh fruit and chocolate granola. Another favorite greek yogurt idea is to add a cup of it to my smoothie along with fresh fruit and powdered peanut butter. Again, simple and quick but getting those protein grams up throughout the day.
Lunchtime
I keep my food very simple and super realistic. I still gravitate back to the way I ate as a child growing up with busy parents. I am an old school kind of girl! Nothing beats a delicious ham and cheese sandwich. I just have a cleaner version now in my older years.
I use bread fortified with protein or fiber. I add several ounces of Oscar Meyer Deli Ham slices with a slice of fat-free cheese. If I am not needing carbs, I just roll the cheese into my deli slices.
Another childhood favorite is a peanut butter sandwich. I fix it either on bread or a Fiber One Wrap. I use Jif All Natural Peanut Butter and slice up a banana. Roll it up and enjoy. If you are too busy actually to eat a meal, just do a protein shake. Make sure that your shake, as a meal replacement, has plenty of carbs, fats, and proteins. You need to feel full after drinking one!
Dinnertime
Most of the time, you think of dinner as a serving of a lean protein, green veggies and a side of complex carbs (potatoes or rice). If I am struggling with my protein grams, I will double up my protein here. Here’s a super simple way of increasing your protein grams. If you eat a chicken breast for dinner, add an additional piece. Not only will this get your protein amounts up, but it will be more filling. Be careful to eat a lean protein as you don’t want to overload on fats.
Another dinner trick is to eat breakfast for dinner. I do this two times a week, at least. I love breakfast foods but with everyone heading to work, practice or school, we just don’t have time to make it. So for dinner, I love to make protein pancakes, scrambled eggs or protein waffles with a side of Turkey Bacon. (I always choose sugar-free syrup). Get creative and don’t be afraid to try different things. There’s no law that says you can’t have breakfast for dinner.
I also love to get different types of wraps, grill up some chicken or throw chicken in my instant pot. I shred it up, put some veggies, salsa and shredded cheeses out and let them build their own wrap. If I’m behind on my protein, I just add a lot of chicken to my wrap. The possibilities are endless.
Smoothies and Shakes
This is a fun, easy way to get those protein grams in even when you’re on the go. I do either a protein shake or a smoothie with protein powder blended in. I always do this before bed. Depending on my macro numbers, if I am really lagging behind, I just add two scoops of protein powder. Add greek yogurt and powdered peanut butter to your smoothie to sneak even more protein grams in.
I do my shakes, either in a blender or in a shaker cup. If I’m at home, I’ll add one scoop of ice, a scoop or two of protein powder, a piece of fruit and one cup of unsweetened almond milk. I blend it for a minute and pour into a glass.
If I’m traveling, I add water to my shaker cup, about ¾ of the way up. I add one or two scoops of protein powder. I shake it up and drink. Easy! If I want something additional to eat, I take a banana with me.
Snacks
Snacks can be tricky. You start out with good intentions, but if you’re not careful, grazing can begin and here goes all the extra calories. Be careful with snacking or you’ll fall into the same trap. Plan snacks ahead of time and pack them with you. When we get super hungry, we make poor decisions. Our energy levels drop and brain fog sets in. Our motivation will diminish quickly and before you know it, you’ve blown your entire diet for the day. You’re not alone. Prepping your meals and snacks are key to keeping on track.
Here’s a list of my go-to snacks:
Protein bars
Almonds
Peanut Butter/Almond Butter
Slices of Deli Meat
Greek Yogurt (I add Truvia to sweeten it up)
Bread fortified with protein
Hard-boiled eggs
String Cheese
Tuna
Beef Jerky
Cottage Cheese
Turkey Bacon
Most of these are very easy, on the go snacks, that will keep you on track by allowing you to enjoy foods on the go.
My Favorite Late Night Snacks
Most of my clients came to me with the belief that they couldn’t eat anything after 7:00 pm. Oh, I wouldn’t survive if I had to cut my food off that early. I eat until I go to bed. Now, I make wise choices so that I’m able to eat late into the night, but if I’m hungry, I’m eating.
Like I said before, you have to be cautious when snacking. Having high protein snacks on hand is a must. When you’re hungry and tired, it’s so easy to grab that bag of chips that is laying there. It’s a trap! If you know your snacks are ready to eat, you’ll be less likely to cave and binge on a high carb food. Getting your snacking binges under control will make a huge difference in your weight loss journey. Those little snacks throughout the day add a lot quicker than you think. Being prepared will key to losing weight.
Protein Ice Cream--
My favorite is Halo Top. I like all the chocolate flavors but I’d never turn down any flavor to be quite honest.
Rice Cakes--
I know this sounds boring, but be creative with them. These are low calorie and low carb so add protein on top however you choose. I like to add Peanut Butter and a sprinkle of mini-chocolate chip morsels.
Cottage Cheese--
Eat this plain, add them to your Rice Cakes or allow yourself a few crackers to snack on. Again, be creative!
Popcorn--
Who doesn’t love popcorn? I like to do three cups of plain popcorn with 2 TBSP of Parmesan Cheese sprinkled on top. There a dozen different flavored powders that you can add to your popcorn.
Egg Whites--
Several nights a week, I scramble egg whites and top them with Fat-Free Shredded Cheddar Cheese and I add a bit of Sea Salt. Delicious!
Protein Energy Balls--
I mix up a little bit of peanut butter, oatmeal, mini-chocolate chips and some protein powder with a drizzle of honey. Roll them into balls and let them sit in the refrigerator for 10 minutes. My entire family loves these, so I have to be sure to hide them!
Be sure to pin this to your Pinterest Nutrition Board so you can have a cheat sheet ready for those days you can’t seem to get on track!
When trying to lose weight, be sure to weigh and measure your food and track everything you eat. You'll be surprised how quickly your macros add up! Don’t forget to track everything you drink as well. I have had several clients that used up all of their calories on just what they added to their coffee’s throughout the day. If you like to drink a soda for dinner, remember to track it. These drinks alone will prevent from losing weight. We sometimes forget that drinks have calories too. I like to stick to water or unsweetened iced tea. If I go to dinner, I’ll go for a diet soda. I’d much rather eat my calories than drink my calories.
I hope this inspired you to come up with creative ways of getting your protein grams in. You don’t have to sit around eating meat or drinking shakes all day. Losing weight is hard enough so don’t let food be your roadblock to success. Rigid diets get old and we’re human. We like to eat fun foods. Keep your calories in check and you’ll crush all of your goals!
If you’re feeling inspired to get your weight loss on the fast track but you’re needing a game plan to follow, check out my programs that will be sure to get you where you want to go. You don’t need to go at this alone. I’m right here ready to cheer you on!
Hug & Love,
Aimee
Aimee Schwinabart is the founder of The Purely Fit—online workouts, nutrition, and fitness coaching that actually work! She specializes in short (super effective) daily workouts combined with customized nutrition plans to help real people shed excess fat and reveal toned, lean muscles. The Purely Fit approach to looking and feeling great prioritizes small, steady, super efficient workouts and nutrition upgrades to help you stay with it once and for all!
