{"id":13677,"date":"2019-02-27T06:00:35","date_gmt":"2019-02-27T11:00:35","guid":{"rendered":"../../../../../https@www.whereineedtobe.com/@p=13677"},"modified":"2022-08-01T20:21:08","modified_gmt":"2022-08-02T00:21:08","slug":"10-ways-to-increase-protein-intake","status":"publish","type":"post","link":"../../../../10-ways-to-increase-protein-intake/default.htm","title":{"rendered":"10 Ways to Increase Protein Intake"},"content":{"rendered":"
<\/a><\/p>\n Today is National Protein Day (yes, there really is a day for everything!) so what better time to shed light on this oh-so-important-but-often-overlooked macronutrient. According to a recent survey<\/a>, 37% of Americans don’t get enough protein and I believe that! The USDA recommendation is 45 grams of protein for women, but for most people that’s far too low!<\/p>\n It’s common that when my clients start to work with me in a Health Coaching program, that they aren’t getting enough protein to sustain their weight loss goals. Not surprisingly, this is even more common with my clients who primarily eat a plant-based or pescatarian diet. And to be honest, it’s something I struggled with myself in the past. Recently, I’ve focused on increasing my protein intake and have been noticing more satiety from my meals, fewer cravings and increased muscle definition – all good reasons to eat more protein. If you’re struggling with getting enough protein, aim for .7 to 1 gram of protein per pound of body weight and heed these 10 ways to increase protein intake. <\/p>\n One \/\/ Add Protein Powder. <\/strong><\/em>Added to your morning smoothie or your oatmeal, a protein-packed breakfast can impact how you eat the rest of the day. Protein powder can add up to 20 grams or protein to your breakfast or snack. <\/p>\n I recommend: Now Foods Organic Plant Protein<\/a>, Pure Protein Superfood<\/a><\/em><\/p>\n Two \/\/ Nibble on a Protein Bar.<\/strong><\/em> I used to shun protein bars because many were loaded with sugar and other questionable ingredients, but protein bars have come a long way since then. If you’re on the go or need an easy source of quick protein post-gym, consider a protein bar. <\/p>\n I recommend: Nu Go Slim (vegan)<\/a>, Epic<\/a>, Nuttzo<\/a>, Perfect Bar<\/a>, GoMacro High Protein (vegan) <\/a><\/em><\/p>\n Three \/\/ Put an Egg On It. <\/strong><\/em>The easiest way to use up leftovers, make them taste just as good as the day before and boost them with protein is to put an egg – or two – on them. <\/p>\n Four \/\/ Mix In Collagen.<\/strong><\/em> Tasteless and easy to incororate into anything (think: smoothies, tea, coffee oatmeal, baked goods, protein bars), it easily adds an extra 10 grams of protein to anything you use it in. <\/p>\n I recommend: Great Lakes Collagen<\/a>, Vital Proteins<\/a><\/em><\/p>\n Five \/\/ Eat a Protein-rich Breakfast. <\/strong><\/em>Swap out your morning granola for a protein-rich breakfast like eggs or last night’s chicken and vegetables. <\/p>\n Six \/\/ Snack on Greek Yogurt. <\/strong><\/em>Greek yogurt packs a serious protein punch. Just go for the full fat, unflavored varieties and add your own mix-ins like fruit, granola, nuts and seeds. <\/p>\n I recommend: Fage<\/a>, Siggi’s<\/a><\/em><\/p>\n Seven \/\/ Include Lean Protein in Every Meal and Snack. <\/strong><\/em>When planning meals and snacks always include a lean protein to keep you full and satisfied longer. <\/p>\n Eight \/\/ Don’t Pass on the Peas. <\/strong><\/em>It turns out the veggie that haunted every childhood dinner plate is actually full of protein with more than 8 grams per cup! Use them to add protein power to your hummus or guacamole, add them to pasta or keep it simple and make them as a side dish. <\/p>\n Nine \/\/ Consider Plant Proteins. <\/strong><\/em>If you’re a meat-eater, increase protein intake by experimenting with plant-based proteins like tempeh and tofu to add variety to your meals. <\/p>\n Ten \/\/ Reach for Jerky. <\/strong><\/em>As lean as it gets, jerky is trimmed of fat and is totally portable. Choose brands that are sustainable, wild and low in sodium. Don’t eat meat? Check out salmon jerky!<\/p>\n I recommend: Epic<\/a>, Fishpeople<\/a><\/em><\/p>\n Do you eat enough protein? How do you increase protein intake? <\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Today is National Protein Day (yes, there really is a day for everything!) so what better time to shed light on this oh-so-important-but-often-overlooked macronutrient. According to a recent survey, 37% of Americans don’t get enough protein and I believe that! The USDA recommendation is 45 grams of protein for women, but for most people that’s […]<\/p>\n","protected":false},"author":2,"featured_media":15325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[1,8],"tags":[],"yoast_head":"\n