10 Easy Ways to Increase Your Protein Intake

Protein is crucial in the muscle building process and sadly, we don't always consume enough throughout the day, but here are some of our favorite tips to make sure we get enough in our diet:

1. You're Nuts!

Add nuts and seeds to salads, smoothies, and oatmeal. Nuts and seeds not only contain protein but also have lots of healthy fats.

2. Do it like the Greeks.

Switch your yogurt from regular to greek-style yogurt. Greek yogurt not only has lower carbohydrates, but has a whopping 23 g of protein per serving.

3. Protein Powder in Your Joe

Use protein powder as a creamer for coffee or hot chocolate. However, not all protein powders are created equal and do not mix well. So find a good protein that mixes well, does not create clumps, has enough protein, and of course, that it tastes good. There are some protein shakes that you can used, such as Labrada's Ready-to-go Drink.

4. The Power of the Bean

Use healthy, protein-packed grains like beans, quinoa, and lentils for carbohydrate sources and delicious side dishes.

5. Protein first

Eat the protein on your plate first. Protein can increase hormones that make you feel full and satisfied, as well as limiting the rise in insulin and blood sugar.

6. Not so grrrreat!

Replace the breakfast cereal with eggs. Cereal is generally high-carb, low protein, and high sugar, where eggs are much higher in protein and have zero carbohydrates. You can serve them with corn tortillas and make breakfast tacos.

7. So Fresh and so Lean, Lean

Choose leaner, larger cuts of meat. Switching a fatty rib-eye steak with top sirloin (leaner cut) increases the protein by 6 grams for each additional 6 ounces of meat.

8. PB and the Jerk

Snack on jerky and peanut butter with fruit. This is one of my favorites as it is easy to make and you can pack it easily to go.

9. Bake with Protein Powder

Add protein powder and supplements to baked goods, pancakes, cookies, and even desserts. Adding even just one scoop to your favorite recipe can dramatically change the amount of protein in the recipe without changing the taste, or rich texture of your favorite things! You might have to experiment a bit, but if you love to bake, this will change your life. For a great recipe for Protein Pumkin Cookies, check this out.

image courtesy of wholefoodsmarket.com

10. Protein On-the-Go

Keep a protein bar, protein pudding, or other high-protein snack in your purse, gym locker, or desk so that when cravings come your way, you won't sabotage all your hard work in the gym! By keeping protein snack close to you, you're more likely to snack on them when you're stomach is feeling the urge to eat.

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