How Do I Add More Protein to My Diet?

You’ve heard add more protein to your diet but HOW do I do it and WHY should I do it?

Protein is an essential macronutrient, that differs from the others due to a nitrogen and amino group. Dietary protein is made up of different combinations of 20 amino acids, 9 of which are essential and must be obtained from foods. The single largest tissue store of bodily protein is skeletal muscle.

Some of the main uses of amino acids from protein include:

• Building and repairing: Amino acids help create new proteins within your body. They’re also used to build and repair tissues and muscles.

• Thermic Effect of Food (TEF): Protein has the highest TEF. This is why it gets hyper because, when consumed, protein increases you metabolic rate more than carbohydrates

• Satiety: Protein is the most satiating nutrient, which means compared to carbohydrates and , protein will keep you the fullest for the longest.

• Providing structure: Amino acids provide structure to your body’s cell membranes, organs, hair, skin, and nails.

• pH balance: Amino acids help maintain a proper acid-base balance within your body.

• Creating enzymes and hormones: Without the right amino acids, your body cannot create enzymes and hormones.

Below I have the protein content of common foods and how to pair them with different ingredients to make it a balanced option!

• 1 stick jerky = 10 grams

• 1/2 cup chickpeas = 7.5 grams

• 2 eggs (cooked however!) = 14 grams

• 1 cup edamame = 18 grams

• 1 scoop protein powder = 20-25 grams

• 2 string cheese = 10 grams

• 3 ounces deli turkey = 18 grams

• 1 can tuna = 20 grams

• 3 ounces smoked salmon = 18 grams

• 1 cup greek yogurt = 24 grams

• 1 cup cottage cheese = 24 grams

• 4 oz sirloin steak = 23 grams

• 4 oz 90% ground beef = 22 grams

• 4 oz deli turkey = 26 grams

• 1 c low fat ricotta cheese = 24 grams

• 4 oz cod = 20 grams

• 2 eggs + 1/2 c egg whites = 25 grams

• 1 c soy milk = 7 grams

• 1/2 c tofu = 22 grams

• 4 oz cooked salmon = 23 grams

• 4 oz 99% ground turkey = 28 grams

• 4 oz chicken breast = 32 grams

• 4 oz chicken thigh = 26 grams

Easy Combinations

• 1 stick jerky+ 2 HB eggs + 1/2 cup peppers

• 1 scoop protein powder + 6-8 ounces milk or water + piece of fruit

• 2 string cheese + single serve guacamole pack + 1/2 cup bell peppers

• 3 ounces deli turkey + 2-3 slices of cheese + small apple + 1/2 cup carrots

• 1 can tuna + a few TBSP mayo + shredded carrots & celery + crackers or piece of toast

• 3 ounces smoked salmon + 2-4 TBSP cream cheese + 1/2 bagel + 1 mini cucumber

• 1 cup greek yogurt + 1 small apple sliced & cooked in cinnamon & avocado oil + 2 TBSP chia seeds

• 1 cup cottage cheese + 1/2 avocado + 1-2 slices of toast

• 4 oz sirloin steak, sliced + 1-2 c of greens + 1/2 c cucumbers + 2 TBSP oil based dressing

• 4 oz 90% ground beef + 2-3 TBSP teriyaki sauce + 1/2-1 c steamed veg of choice + 1/2 c rice or cauli rice

• 4 oz deli turkey + 2 slices of cheese + 1/2 c cucumbers + single serve hummus + 1/2 c cut up melon

• 1 c low fat ricotta cheese + a few pieces of toasted baguette + hot honey (don’t sleep on this one)

• 4 oz cod + lemon juice + oil + salt & pepper served over 1/2-1 baked potato + side salad

• 2 eggs + 1/2 c egg whites + cooked peppers & onion + tortilla + salsa or hot sauce

• 1 c soy milk + 1 scoop protein powder + 1/2-1 c frozen berries + 1 cup spinach blended = smoothie

• 1/2 c tofu cubed & coated in your favorite BBQ sauce + 1/2 c cooked rice + roasted broccoli

• 4 oz cooked salmon in capers + grape tomatoes + 1/2 c pasta + roasted broccoli = my favorite salmon pasta

• 4 oz 99% ground turkey + taco seasoning + 1/2 c rice, lettuce, peppers, onions, guac = burrito bowl

• 4 oz chicken breast, cubed + buffalo sauce + cheddar cheese + onion & peppers + pita = pita pizza

• 4 oz chicken thigh grilled w garlic salt + oil + paprika + 1 c salad greens + 2 TBSP favorite dressing