Struggling to increase your protein? Or is chicken becoming a food you never want to eat again due to the amount of chicken and rice meals eat in a week? Well, we are here to share with you a bunch of ways to boost that daily intake!
Protein is one out of the 3 macronutrients that are present in our daily diet. This macronutrient is essential to providing energy and building muscle mass. Protein is important to all individuals, not just body builders or athletes!
Keep on reading to learn 10 different ways to increase your daily protein intake!
1. Make protein the main source of every meal/snack
One of the easiest ways to increase your daily protein intake is to add some sort of protein to every snack and meal throughout the day. Are you used to having pretzels and grapes for an afternoon snack? Try adding some cottage cheese on the side to boost the amount of protein! Adding a protein source to your snacks can make you satisfied for much longer as well!
2. Add dairy that is rich in protein to your diet
Protein is found in a lot of dairy sources and can be very useful to those who like munching on cheese throughout the day! Here are some protein packed dairy swaps you can make:
Swapping regular yogurt for greek yogurt (15-20 grams per serving!)
Using fat free greek yogurt instead of sour cream
Add cow milk to smoothies and recipes!
If you can't drink cow milk, swap it out for soy milk that is higher in protein
Snack on cheese and/or cottage cheese throughout the day
3. Add seeds and nuts to everything
Nuts and seeds are one of the main plant-based proteins that you can add to your diet (especially if vegan)! Throw some sliced almonds or pecans on your next salad or add in a few table spoons of chia seeds to your protein smoothie!
Fun fact:Chia seeds contain 5 grams of protein per tablespoon!
4. Carry high-protein snacks on the go!
For many of us, our schedule is crazy throughout the day and sitting down having a well-prepared meal or snack might not be an option. Carrying high-protein snacks might just be your saving grace!
Some of our favorite protein snacks are:
Apples & peanut butter
Hard boiled eggs
Tuna & crackers
6. Swap pasta for quinoa or chickpea pasta
Ever heard of protein pasta?? Banza Chick Pea Pasta is a great alternative to your typical flour pasta! Many brands also have quinoa & lentil pasta that have an additional 25 grams of protein per serving! Try swapping for the protein pasta to your next spaghetti dinner!
7. Snack on hard boiled eggs & beef jerky
While the smell of hard boiled eggs might be leading you astray, they do carry a good amount of protein (6 grams per egg!). Try preparing these the night before for a quick snack throughout your day!
Another protein snack option is beef or turkey jerky! Each serving contains ~10-12 grams of protein!
8. Increase protein portion sizes
Increasing portion sizes may be challenging, especially if you get full quicker. However, by just adding .5-1 ounce extra of your lean protein source, it will overall contribute to increasing your daily intake! Try adding in a bit more of tofu to your next buddha bowl or an extra few pieces of lean sirloin!
9. Incorporate protein powders
While whole food protein sources are preferable, protein powder is a great source to add in extra protein to your day! However, it is important to get a high-quality protein powder that has minimal ingredients and meets all your specific nutrition standards.
AstroFlav IsoMix is what we recommend for a clean, tasty protein powder that contributes to your daily intake! We have a variety of fun flavors such as, PB&J and Cinna Crunch!
10. Add protein to your coffee & smoothies
Another easy way to sneak in additional protein is by adding in a scoop of protein powder to your fruit smoothies. You can get creative with this by adding in chocolate protein to a yummy peanut butter and banana smoothie or making a blueberry muffin smoothie with AstroFlav's Cinna Crunch protein powder!
Adding in collagen and/or protein powder to your coffee is a satisfying way to increase your protein intake as well! Our best-selling Collagen Protein powder is a great way to not only strengthen your joints, but also boosts your protein intake!
11. Get creative with your protein recipes!
If you enjoy baking, an easy way to sneak in additional protein is by more to your recipes! Adding in an extra serving of egg whites or a scoop of protein powder can increase the amount of protein per serving.
Our blog posts have many creative protein packed recipes that you can whip up for the week! We thoroughly enjoy creating them ourselves to share, and we hope you do as well!
Only The Finest & Highest Quality Sourced Ingredients:
Try one of our protein powders! IsoMix has many flavors to choose from as well as delicious flavor options of our best-selling Collagen Powder!
Whey isolate protein differs from any other whey protein because much of the fat and all of the lactose are removed. This essentially makes the body able to digest the protein much faster and pushes you into a state of recovery very quickly post workout. Astroflav IsoMix makes it easier to achieve all of your fitness and nutrition goals with "Out of This World," tasty flavors!
Collagen is the most abundant protein in the human body. But with age, the body’s production of collagen slows down. AstroFlav collagen promotes health and healing from the inside out. By providing 20g of hydrolyzed & pasture raised bovine peptides.
Supports Joint Health
Helps support stronger hair, skin, nails
Encourages Digestive Health
Assists in Faster Recover
Have you tried any of our protein-packed recipes from the blog?
We would love to see what you created!
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