If you want to build muscles, lose weight or eat less, there’s no better thing to do than to eat more protein. This macro-nutrient keeps you full for longer, boosts your metabolism and allows you to build muscle quickly and efficiently. So if you want to improve your fitness and health, just eat more protein. However, it’s often hard to reach your protein goals, especially when you’re so busy at work and too tired to cook a proper dinner when you get home. In that case, here are a few ideas on how to easily boost your protein intake:
Increase the size of your protein
Probably the simplest way to eat more protein is to boost your portion. Take the protein you’re already eating and add some more. For instance, if you love to have an egg for breakfast, cook two. If you enjoy having some tuna for lunch, eat an entire can instead of half. Boost your chicken amount from three ounces to four ounces. Even if your portion of protein is very small, adding some more to it will increase your daily protein intake.
Eat your protein first
If you’re quick to get full, try this trick: eat your protein first. Of course, you don’t have to eat your entire serving on its own, but try to focus more attention on the protein part of the meal. Otherwise, you’re risking getting too full on carbs and fiber and having to leave some protein on the plate not reaching your fitness goals.
Eggs over cereal
Are you used to having a sweet breakfast? It’s a hard habit to break, but you certainly have to try. Instead of reaching for cereal for breakfast, try to have some eggs instead. Eggs are a great source of protein and they are very diverse—turn them into hard-boiled eggs, scrambled eggs, omelets, egg salads, etc. This way, you’ll have a tasty yet fat-burning meal. And you can easily enrich your egg breakfast with sweet peppers and cucumber and go crazy on toppings like spices, herbs or Sriracha (these have only a few extra calories but do wonders for the taste).
Sneak in some protein powder
Do you take your protein powder after a workout? Of course, you do. But, if you want to boost your protein intake even more, you can sneak delicious protein powder into your oatmeal. If you manage to find a neutral kind, protein powder can also go into salad dressings and even mashed potatoes! It’s crazy where you can add quality protein supplements and reap amazing benefits if you struggle to eat just plain chicken and eggs.
Grab Greek yogurt for breakfast
Yogurt for breakfast is a great idea, but regular kinds are often loaded with additives and sugar. On the other hand, plain Greek yogurt is rich in protein and you can find varieties enforced with extra protein and reduced sugar. It’s a great snack you can clear at home or bring to work.
Add nuts to your salads
Salads are very healthy and full of fiber, vitamins and minerals essential for the healthy functioning of our bodies. However, they are not very rich in protein. But if you add a fistful of nuts to your salad, you can not only add some great taste and crunch to it, but also boost the protein and antioxidants of your meal. Try adding a few pecans to your salad for some protein and magnesium.
Hummus instead of cheese
It’s true that you can’t have a more perfect breakfast than a bagel with cream cheese, but you can try to ditch fattening cheese with something more nutritious like hummus. Hummus is not only nice and creamy but also loaded in protein and very low in grease and fat. And you can even make your own hummus at home with just a few simple ingredients.
With these tips, you will eat a lot more protein without even noticing any changes in your daily diet. You can still enjoy all your favorite foods yet meet your protein goals—it’s a win-win situation.