A good amount of protein is essential for your health. This is why the recommended daily intake of protein is 50 grams per day. A high-protein diet has many health advantages, including increasing muscle mass, reducing weight, and improving overall health.

However, life gets in the way and you might ask yourself, “How can I increase my protein intake?” to meet my daily protein needs. There are many ways to increase your protein intake. You can easily boost your intake by making small modifications to your diet, like eating more cheese, eating eggs instead of cereal, etc.

For more easy tricks and tips on how to easily increase your protein intake, read the 14 simple ways to increase your protein intake in this article. But first, let’s get into why protein is so important to your body. Let’s get right into it.

14 Easy Ways to Boost Protein Intake

Incorporating More Lean Meats and Poultry

By selecting leaner cuts and reducing portion sizes, you can increase your protein intake and may even lower your calorie intake. 

For example, when you look at the calorie and protein content of 85-gram portions of T-bone steak and Sirloin steak, you’ll discover that T-bone steak has 250 calories and 21 grams of protein, while Sirloin steak has 150 calories and 26 grams of protein.

Adding Fish and Seafood to Your Diet

Fat-free and high in protein, seafood, and fish are among the best. Adding Fish and Seafood like Tuna, Octopus, Anchovy, Trout, Lobster, Whitefish, and Mackerel is a great way to get more protein. A 100g of Tuna has about 30.7g of protein.

Exploring Plant-Based Protein Sources

Whether you follow a vegan or vegetarian diet, you might be curious about “how to boost protein consumption for vegetarians.” The solution, surprisingly, is quite straightforward. You can eat foods high in plant-based protein. 

The majority of plant-based protein sources, including nuts, legumes, and soy products, are high in fiber and low in cholesterol. They can also help keep your blood sugar levels in check, help you lose weight, and even help with constipation.

The Power of Dairy and Dairy Alternatives

Dairy items have two types of proteins – whey and casein. Products like milk, cheese, yogurt, and particularly Greek yogurt are high in protein. But, if you have an allergy to milk protein, you have options like soy milk, hemp milk, and oat milk as alternatives for protein.

Add Peanut Butter to Your Diet

The creamy, rich, and protein-rich peanut butter pairs well with various other foods, including oatmeal, whole grain toast, celery sticks, yogurt, and fruit such as apples and pears.

A 32-gram spread on sliced fruit adds nearly 7 grams to the total protein content. Peanut butter has also been linked to improved heart health, reduced blood sugar levels, and reduced appetite.

Snack on Cheese

It’s a great way to add protein to your diet as long as you’re eating healthy snacks. Snacks like chips, pretzels, and crackers are all very low in protein. For example, a 30-grit tortilla chip has just 2 grams of protein in a 140-calorie serving.

Cheddar cheese, on the other hand, has almost 30 calories less, 7 grams more protein, and 6 times more calcium than a 28-grit cheddar cheese. Furthermore, cheese doesn’t significantly increase cholesterol. Heart health is also known to benefit from it.

As a result, you can enjoy cheese sticks as a snack between meals, or you can enjoy a tomato, whole grain cracker, or sliced apple with your favorite cheese.

Munch on Edamame

Edamame is an unprocessed steamed soybean. Edamame is one of the most popular legumes among vegetarians and vegans due to its high protein content. Edamame has 188 calories in a 155g serving and 19g of protein. It also contains antioxidants.

Eggs

These protein-rich eggs can provide you with the protein you need for the entire day. Eggs are one of the best sources of protein, so make sure to include them in your daily routine. Adding eggs to your breakfast, bowl, salad, or burger can make a big difference in your protein intake. 

Enjoy More Whole Grains

Whole grains are packed with essential nutrients like minerals, vitamins, and minerals, as well as fiber and antioxidants. Whole grains can significantly increase your protein content. For example, 185g of cooked quinoa contains 8g of protein. A cooked amaranth, on the other hand, has 9 grams of protein for every 246 grams.

Incorporating Protein-Rich Grains and Cereals

You can meet your daily protein needs by adding high-protein grains or cereals to your diet. Quinoa is one of the best plant-based sources of protein, along with couscous and oats, as well as buckwheat and millet.

Protein in Your Salads and Sides

Eggs, chicken, and canned tuna can all be added to salads to make them more filling and nutritious. You can also add shredded cheese and chickpeas to your salads. Additionally, incorporating Greek yogurt, tahini, seeds high in protein, or nut butter into your salad dressing can enhance the absorption of protein.

Homemade Protein Smoothies

A smoothie that tastes great but isn’t balanced enough can leave you feeling lethargic, bloated, and with an increased desire for food. Making your protein shakes can help you maintain steady energy, regulate your blood sugar, and keep you satisfied for an extended period.

Incorporating protein powder, white beans, almond butter, cashews, and either dairy or soy milk can greatly increase your protein consumption.

Protein-packed soups and Stews

Soups & stews don’t fill you up. You start to feel hungry after about an hour. But now you can not only fill your stomach but also increase your protein intake with protein-rich soups and hearty stews. Other popular soups include Lasagna soup, Black Bean and Lentil Soup, Chicken Tortilla Soup, and Protein-Packed Minestrone.

High-Protein Dessert Options

Desserts that are packed with protein will not only satisfy your sweet cravings but also increase your protein content. You can make Peanut Butter Cups, Chocolate Protein Puddings, High Protein Cheesecake, Chocolate Workout Brownies, and so much more to satisfy your sweet tooth and keep your body healthy.

Benefits of Increasing Your Protein Intake

While there is some debate about the health benefits of carbohydrates and fats, there is no such debate about the importance of protein. Nearly everyone would concur that protein is the key macronutrient our body needs the most.

To help you understand this better, we’ve listed some scientifically supported reasons for increasing protein intake below:

Reduces Appetite and Hunger Levels

Protein reduces the amount of food you eat, making you feel fuller. The reason for this is that protein reduces the amount of the hunger hormone called ghrelin in your body.

Enhances Muscle Mass and Strength

Protein is the building block of muscles. Not only does it increase muscle mass and strength, but it also prevents muscle loss during weight loss.

Great for Your Bone Health

Proteins derived from both animal and plant origins are more effective at preserving bone density with age, which in turn reduces the likelihood of bone breaks and osteoporosis.

Reduces High Blood Pressure

High blood pressure, which is the leading cause of stroke, heart attack, and chronic kidney disease, can be measured by looking at your protein intake.

Conclusion

It’s no secret that getting enough protein in your diet is important. However, it doesn’t have to be intimidating to increase your protein intake. According to research, the recommended daily intake of protein for an active person is between 0.54 and 0.9 grams per pound of body weight.