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There's a strong possibility that you aren't getting the daily recommended amount, as many Americans aren't aware of just how much they need. In general, most adults should have somewhere around 0.4-0.5g/lb of body weight in protein. If you're working out consistently or looking to improve muscle mass, increasing that number to 0.6-0.9g/lb of body weight can help you achieve your goals.
So how do you increase your protein intake in a healthy way? Have no fear, my friend, I've got a few tricks that might help you out.
Start tracking your food to get an idea of where you're at. BE HONEST. I know it's not fun, and we don't want to use it as a way to food-shame ourselves, so let's think of it as just a way to get to know ourselves better.
Plan your day of food before you start eating. It doesn't take a lot of time to simply think through your day and plan some general meals and snacks accordingly. The more you practice, the easier it is to do. This helps you stay on track if you're focused on calorie intake or macros, and it really does take a lot of the guesswork out around finding something to eat when you're busy during the day.
Keep high-protein snacks on hand. Be sure to choose foods that are low in sodium, added sugar, and trans or saturated fats.
Meal prep! Some people HATE the very thought of this, but it doesn't have to be a time-consuming start to your week. More on that in a minute.
Add protein to recipes that you're already making. (tips and recipes below!)
Not sure what to stock your pantry and fridge with? Try some of these:
Low/non-fat dairy - cottage cheese, skim or 1% milk, Greek yogurt
Lean proteins - chicken and turkey breast, fish and shellfish, lean red meat (look for things like sirloin, eye of round, and extra lean ground beef. Wild game can be very lean as well)
Legumes - low-sodium canned beans (kidney, black, pinto, whatever you like) or dry beans if you have the time for those.
Nutritional yeast - High in B-vitamins and full of protein.
Supplements - I'm not going to push these on anyone, but do I use them? You betcha. Look for a whey protein that has no added sugar and is low-fat.
Find some grain products that add protein - Barilla protein+ pasta, Kodiak pancake mix, Dave's Killer Bread. These are all staples in my pantry.
Okay, but how are you going to incorporate these things into your daily routine?
Cottage cheese - Have it as an after-gym snack with just salt and pepper if you like it savory, or with some berries if you like it sweet. Add it to egg whites and scramble them, then add nutritional yeast while they cook, for a breakfast packed full of protein.
Milk and Greek yogurt - Fruit smoothies with these as your base? Yes. Please. Maybe even add a scoop of your favorite protein powder.
Lean proteins - Wanna know my secret to meal prep? I chunk up a bunch of chicken breasts and throw them in my crockpot with enough low-sodium broth to just cover it, and spice it up with my go-to's: pepper, garlic, onion powder, cumin, chili powder, whatever I'm in the mood for. Let that baby cook allllllll day and then shred it. You can pull it out and use it for just about anything during the week. Fajitas, tacos, burrito bowls, sauteed veggies, rice bowls, literally anything.
Legumes - Keeping canned varieties on hand is, well, handy. Soups, rice bowls, salsas, add them to all kinds of dishes to get a boost of protein and fiber.
Nutritional yeast - This has been my favorite find recently. Use it to top air-popped popcorn, stir it in to mashed potatoes, make scrambled eggs (see cottage cheese section above), or use it in my mac n cheese recipe.
Supplements - I have my favorite brand/flavor of protein powder that I use for everything. It's a whey isolate, and I use it in smoothies, banana pancakes (I'll post that recipe in the future), and my famous banana bread (also going to be a future post). The idea is to let supplements be just that, an addition to your normal diet for a boost, not to get all your protein from them.
Don't be afraid of mixing it up, trying new things, and figuring out what your body needs.
Questions? Comments? Need more food inspiration? Leave a comment below or email me, and don't forget to sign up for blog notifications (seriously, you won't want to miss my banana bread recipe).
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