Many people find it difficult to consume the optimal amount of protein because it is typically higher than their usual intake.
We’ve got some tips to help you reach your daily goal.
WHAT FOODS PROVIDE THE MOST PROTEIN
Protein is found in a variety of foods such as meat, poultry, fish, dairy, eggs, legumes, nuts, seeds, soy and even grains.
Animal proteins like meats, poultry, fish, eggs, are considered ‘complete proteins’. This means they provide ALL the amino acids required by our body.
Most plant-based proteins, like legumes, some nuts and seeds, and grains, are ‘incomplete’ and do not provide adequate amounts of the essential amino acids by themselves. But that doesn’t mean you should avoid them. They still provide a good amount of protein!
Meanwhile, plant-based proteins like soy and pea protein are considered complete on their own.
Download the CSF Macro Cheat Sheet HERE
💡 TIPS FOR MEETING YOUR PROTEIN GOAL
INCLUDE PROTEIN WITH EVERY MEAL
When building your meals, keep in mind that ‘protein’ is derived from the Greek word proteios, meaning “primary” or “holding the first place.” So, Always build your meals around your protein first.
Aim to get 20-40g of protein with all meals and snacks.
Since most people are used to grabbing coffee and a bagel, breakfast is usually the meal we find with the least amount of protein. Try some hard-boiled eggs, cottage cheese, or Greek yogurt to boost your breakfast protein.
INCREASE YOUR PORTIONS OF PROTEIN
This one doesn’t feel like much, but can make a big difference!
Simply eat larger portions of the protein you’re already eating. If you’re eating 3 to 4oz of protein with your meal, increase to 5 or 6oz.
Repeat this over 3 to 4 meals, and you’ll find that your protein goal has increased by quite a bit.
CHOSE LEANER PROTEINS
When you increase your protein, you may find that your calories are creeping up fast. That’s because most proteins, in their regular form, also contain fats.
To help keep your calories from creeping up from fats, choose leaner proteins like egg whites, white fish, shrimp, tuna, chicken breast, turkey breast or ground turkey.
Since ground meats are typically high in fat, look for the leaner options, 90%, 93%, 96% or even 99% lean options.
You can also opt for low-fat, or non-fat dairy options like “reduced fat” and/ or “non-fat” cheeses, cream cheese, cottage cheese, or Greek yogurt.
When it comes to pork and beef, a general rule of thumb: cuts that have “round”, “chuck” or “loin” in the name are usually leaner. Like sirloin as an example.
💡 TIP: When it comes to proteins, usually “fewer legs = fewer calories”. 😉
So, four legged proteins like pork and beef are usually highest in fats/ calories. Two legged proteins like chicken and turkey are middle of the road. While things that swim, like tuna, shrimp, lobster (sans butter), and other seafoods are usually the lowest fats/ calories.
DON’T FORGET ABOUT PLANT-BASED PROTEINS
Foods like beans, peas, quinoa and lentils and soy/ tofu are high in protein! They’re also rich in other nutrients like fiber, vitamins, and minerals.
Download the CSF Plant-Based Protein List HERE
INCLUDE A PROTEIN SUPPLEMENT
If you’re still coming up short, that’s okay! That’s where protein supplements come in handy.
Protein powders like whey protein, casein protein, pea protein and collagen protein are great choices! All of these work well by adding them to smoothies too.
You can also choose “ready to drink” protein options, or protein bars if you need something when you’re on the go.
There you have it! There are a variety of options for meeting your daily protein intake. Regardless of the protein source, aim to include protein with each meal, increase portion sizes, opt for leaner proteins, or try a protein supplement.
With these tips, you’ll easily be able to reach your daily protein goals!