Make Smoothies With Greek Yogurt or Cottage Cheese
Smoothies and protein shakes are one easy way to get a quick boost of this macronutrient, but adding Greek yogurt or cottage cheese into the mix can make all the difference in terms of consistency and nutritional value. “Both cottage cheese and plain greek yogurt are high in protein and very versatile for smoothies. They both contain calcium which is important for women to build strong bones and prevent osteoporosis,” explains Amy Adams, RDN, LDN.
For a more comprehensive breakdown, Greek yogurt actually offers around 25 grams of protein per cup, instantly enhancing your smoothie while creating a creamy, smooth texture. “Vegans can use soy yogurt instead — it still packs about 7 grams of protein in each serving,” notes Amy Richter, MS, RDN, LDN.
Try For More Egg Whites
Eggs are an excellent, natural source of protein, but it’s really the egg white that packs a punch. “When cooking eggs, add extra egg whites for extra high quality protein without the added fat and cholesterol from the egg yolks. You can do this by using an egg and removing the yolk or by using liquid egg whites,” suggests Claudia Hleap, MS, RD, LDN.
Not only are eggs a great source of protein—they’re also packed with a number of vitamins and minerals which have proven to be extremely beneficial to your overall health. “Though there has been some concern about the cholesterol content of eggs throughout the past few decades, current research shows that eating one egg per day along with a balanced diet is completely safe and healthy,” explains Adams. “Eggs are high in protein as well as Vitamin A, Lutein & Zeaxanthin (all of which protect our eyes).”
Increase Your Bean Intake
If you follow a plant-based diet, beans and legumes are going to be some of the best ingredients to add into your cooking to bulk up your meal and enhance the protein content. “Not only are beans healthy for a happy gut microbiome, they are an excellent source of fiber and work well in salads, stir fries, and brown rice dishes,” says Adams.
Lentils and beans generally offer around 8 grams of protein per half cup, explains Richter, so adding them into a soup or taco salad can naturally help improve the satiety factor of your meal while increasing your protein intake for the day. “There are plenty of fun ways to include them in your diet — try spreading hummus on sandwiches, adding black beans to brownies, or swapping regular pasta for lentil pasta,” she adds.
Eat More Lean Meat
While all meat contains some degree of protein, lean meats are generally better for your overall health and should be prioritized within your cooking for an elevated diet. “Focus more on heart healthy fish, like salmon, which contains Omega-3 fatty acids, and less on red meat and processed meat like bacon and cold cuts which are high in sodium and saturated fat,” suggests Adams. If you love salads, try adding a source of lean protein like chicken or turkey to help bulk up your meal, or add an extra serving to your lunch or dinner to keep you full for longer and fuel your muscles for a faster metabolism and easy weight loss.
Switch To Whole Grains
Carbs are another vital macronutrient, and even simply opting for a whole grain iteration can help to sneak more protein into your diet. “Whole grains like quinoa, farro, teff, wild rice, and oats are good sources of protein,” notes Richter. “Just one slice of 100% whole grain bread can have as much as five grams of protein, while some white bread has just one or two grams.” Bulking up your egg breakfast with a slice or two of whole grain toast, or starting off your morning with a big bowl of oatmeal are easy ways to improve your diet and your chances of losing weight with very little effort.