Easy Ways to Sneak Protein Into Every Meal
People have high likelihood to opt for protein powder in order to get the desired amounts of protein in their daily nutrition. Though it is a great option to get the energy boost, but it is not the only way to squeeze in protein in your meals. There are some simple hacks in daily life using which you can get the desired protein without any supplements. Keep reading to know them now –
1. Snack on roasted chickpeas instead of crackers or chips
Say no to crackers and chips and go for chickpeas instead. Pop these in the oven and add whatever spices you’d like, from wasabi to rosemary. You’ll get about 15 grams of protein per half cup. Isn’t it amazing?
2. Don’t forget canned salmon & tuna
For a super quick lunch, pop the can and top a salad with some fish, which can pack up to 17 grams of protein per serving. Along with this, it’s super portable!
3. Use cottage cheese as an ingredient instead of a snack
Cottage cheese is a great option to sneak some high protein your meals. There are many recipes in which you can replace the main ingredient with cottage cheese to get the protein boost. There is around 15g protein in 1 cup non-fat cottage cheese.
4. Eat 1/2 an avocado every day
It is recommended that eating 1/2 an avocado every day, especially if you use it to replace unhealthier foods is a great option to increase protein intake. One avocado packs in 4 grams of protein, which might not sound like much, but the fruit contains all nine essential amino acids. Use it instead of butter on toast, or bake an egg in it for even more protein.
5. There’s more to chicken breast
An unseasoned chicken breast is not the only for meat lovers to get protein. When it comes to lean meats, turkey breast, pork, fish, and even beef (lean cuts like top round, sirloin, and flank steak) are also highly packed with a protein punch.
6. Switch to Greek Yogurt
Greek yogurt is strained during the manufacturing process to remove more liquid than normal yogurt, making it denser and more protein-packed. One single container of Fage 2% yogurt has 20 grams of protein. Can you believe it – 20 grams!
7. Its time for nuts & seeds
Not only the nuts taste great, but they have tons of protein naturally. Sprinkle pumpkin seeds or sunflower seeds on salads, or toast them in your favorite granola recipe. Other high-protein choices include almonds, peanuts and pistachios.
8. Experiment with less common grains too
Quinoa is not the only option when you are looking for proteins. There are some less common grains too that are loaded with proteins. 1 cup of quinoa has 8.14g of protein while 1 cup of spelt has 10.6g of protein, 1 cup of kamut has 9.82g of protein, 1 cup of teff has 9.75g of protein, 1 cup of amaranth has 9.35g protein, 1 cup of sorghum has 8.68g.
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